Dairy and Dairy Alternatives (0.6 to 3.5 calories per gram)
Double cream - 449 calories per 100g. Adding two tablespoons of double cream to soup, porridge, or a hot drink adds approximately 135 calories.
Whole milk - 64 calories per 100ml. Switching from skimmed milk (34 calories per 100ml) to whole milk across all daily drinks and cereals can add 150 to 300 calories per day with no change in eating habits.
Full-fat Greek yoghurt - 133 calories per 100g. A 150g serving provides approximately 200 calories. Topped with granola, honey, and nuts, this can become a 400+ calorie snack.
Coconut cream - 330 calories per 100g. A vegan alternative to dairy cream with high calorie density.
Protein Sources (1.5 to 2.5 calories per gram)
Salmon - 208 calories per 100g. One of the most calorie-dense fish options. A standard 125g fillet provides approximately 260 calories.
Lamb - 294 calories per 100g (shoulder cut). Fattier cuts of meat are significantly more calorie-dense than lean cuts.
Eggs - 155 calories per 100g. Two large eggs provide approximately 186 calories. Scrambled with butter and cheese, two eggs can provide over 300 calories.
Chicken thigh (skin on) - 229 calories per 100g. More calorie-dense than chicken breast (165 calories per 100g) because of the higher fat content.
How to Add More Calories Without Eating More Food
For many people, the challenge is not knowing which foods are calorie-dense. It is being able to eat enough of them. When appetite is low, eating larger meals often feels impossible. The most effective approach is usually to increase the calorie content of food you already eat, rather than trying to eat more food.
Add fat to meals you already eat. A tablespoon of olive oil drizzled over pasta adds 120 calories. A knob of butter melted into mashed potato adds 100 calories. Grating cheese over soup adds 80 to 120 calories. These small additions require no extra eating effort.
Switch to higher-calorie versions of foods you already consume. Whole milk instead of skimmed. Full-fat yoghurt instead of low-fat. Cheddar instead of cottage cheese. These swaps can add 200 to 400 calories across a full day without changing what or how much you eat.
Eat smaller amounts more often rather than three large meals. For many people, five or six small snacks spread across the day are easier to manage than three full meals. Keeping calorie-dense snacks within reach (nuts, dried fruit, cheese, energy bars) allows eating to happen when appetite briefly returns rather than being tied to set mealtimes.
Use drinks as a calorie source. A Phoenix Bar blended with 200ml of whole milk makes a smoothie containing over 680 calories. Full-fat hot chocolate made with whole milk provides approximately 200 calories per mug. Smoothies made with banana, peanut butter, whole milk, and honey can exceed 500 calories per serving. Liquid calories are often easier to consume than solid food when appetite is very low.
Compact Calorie-Dense Foods for Specific Situations
Different situations call for different approaches to calorie-dense eating.
When appetite is low or eating feels difficult: soft, calorie-dense foods that require minimal chewing tend to work best. Nut butters, yoghurt, smoothies, porridge, and soft energy bars like Phoenix Bars are often easier to manage than foods that require significant chewing effort. Our guide to soft high-calorie foods covers this in more detail.
During endurance events and expeditions: the priority is calories per gram of pack weight. Oils, nut butters, nuts, chocolate, and compact energy bars provide the highest calorie return per gram carried. Phoenix Bars deliver up to 557 calories in a 120g package, which is a calorie-to-weight ratio of approximately 4.6 calories per gram, higher than most trail foods. See our ultra-endurance nutrition guide for detailed fuelling strategies.
For elderly adults with reduced appetite: calorie fortification of existing meals is often the most effective approach. Adding butter, cream, cheese, and oils to meals that are already being eaten increases calorie content without requiring larger portions. Our guide to high-calorie food for elderly people with low appetite explains this approach in detail.
When cooking is not possible or practical: ready-to-eat calorie-dense foods remove the barrier of preparation. Nuts, dried fruit, cheese, nut butters with bread, and Phoenix Bars all require zero cooking. Phoenix Bars have a two-year shelf life, making them suitable for storing at home, in a bag, or at a bedside for situations when appetite briefly returns.
Phoenix Bars: A Compact, Calorie-Dense Food Option
Phoenix Bars are high-calorie nutrition bars designed for situations where eating enough food is difficult or where compact, calorie-dense nutrition is needed.
Each Phoenix Bar provides up to 557 calories in a single 120g bar. They are soft in texture, making them easy to eat even when appetite is low, and can be eaten whole, broken into smaller pieces and eaten gradually over several hours, or mixed with hot water or milk to make a high-calorie porridge.
Phoenix Bars are vegan, gluten-free, and have a two-year shelf life.
"With bold claims about how many calories have been packed into a flapjack, I was intrigued to see if it worked. It did. Highly portable, a great option for a self-supported adventure. Tastes OK too. Mild, not sugary. Can imagine having many before flavour fatigue sets in."
"Their calorie-to-weight ratio is superb. I found that if I cut it in half and took half before starting and then nibbled another quarter each subsequent hour, that staved off hunger. Highlight was turning a bar into porridge on the rest day."
Buy Phoenix Bars - £4.99 per bar, up to 557 calories
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Frequently Asked Questions
What are calorie-dense foods?
Calorie-dense foods are foods that provide a high number of calories relative to their weight or portion size. The most calorie-dense foods include oils (approximately 9 calories per gram), nuts and nut butters (5.5 to 7.0 calories per gram), seeds (5.0 to 6.0 calories per gram), and chocolate (5.0 to 5.5 calories per gram). These foods allow people to increase their calorie intake without eating large volumes of food.
What is the most calorie-dense food?
Pure fats and oils are the most calorie-dense foods available, at approximately 9 calories per gram. Ghee (900 calories per 100g), olive oil (884 calories per 100g), and coconut oil (862 calories per 100g) are the most calorie-dense common cooking ingredients. Among solid foods, macadamia nuts (718 calories per 100g) and dark chocolate (598 calories per 100g) are among the highest.
How can I eat more calories without eating more food?
The most effective approach is to increase the calorie density of food you already eat. Adding olive oil, butter, cream, cheese, or nut butters to existing meals can add 100 to 200 calories per meal without increasing portion size. Switching from low-fat dairy to full-fat dairy across all daily consumption can add 200 to 400 extra calories per day. Using compact, calorie-dense snacks between meals is also effective.
What are good calorie-dense foods for weight gain?
Foods that combine high calorie density with ease of eating tend to be most effective for weight gain. Nut butters, full-fat dairy products, granola, dried fruit, eggs cooked with butter and cheese, and compact energy bars are all commonly recommended. The key is choosing foods that you can eat consistently, not just foods with the highest calorie count.
Are calorie-dense foods useful for endurance athletes?
Yes. Ultra-endurance athletes and expedition participants often rely on calorie-dense foods because they provide more energy per gram of pack weight. This reduces the weight carried while maintaining sufficient calorie intake. Foods with a calorie density above 4 calories per gram, such as nuts, chocolate, nut butters, and compact energy bars, are typically prioritised for endurance events.
