20 of the Highest-Calorie Foods You Should Know About

When it comes to understanding nutrition, not all calories are created equal. While many high-calorie foods are often unfairly demonized, many others are powerhouses of essential nutrients, offering concentrated energy in a small package. Understanding the highest calorie foods can help you make informed dietary choices, whether you’re looking to gain weight, maintain energy levels, or simply appreciate the nutritional density of certain items. Incorporating the highest calorie foods into your diet can provide numerous benefits.

In this post, we’ll dive deep into 20 of the highest calorie foods, exploring their caloric density, nutritional benefits, and how they can fit into a balanced diet. We’ll uncover why some of your favorite treats and healthy staples pack such a punch.

Additionally, knowing about the highest calorie foods can help you plan meals that are both satisfying and nutritious.

1. Peanuts: A Calorie-Dense Legume (Approx. 567 calories per 100g, One of the highest calorie foods)

Often mistaken for nuts, peanuts are actually legumes, and they are undeniably one of the highest calorie foods you can snack on. Packed with protein (around 25g per 100g), healthy fats (primarily monounsaturated and polyunsaturated fats), and fiber, a small handful provides a significant energy boost. Their versatility in dishes, from stir-fries to sauces, and of course, as a standalone snack, makes them a popular choice worldwide. Beyond energy, peanuts offer vitamins like niacin and folate, and minerals such as magnesium and phosphorus, contributing to bone health and energy metabolism. However, their high caloric content means portion control is key for those mindful of their intake. Including the highest calorie foods like peanuts can enhance your diet.

2. Sesame: Tiny Seeds, Big Calories (Approx. 573 calories per 100g, Among the highest calorie foods)

Don’t let their small size fool you; sesame seeds are incredibly calorie-dense. Rich in healthy fats (over 50g per 100g, mostly unsaturated), protein (around 18g per 100g), and minerals like calcium, iron, and magnesium, they are a staple in many cuisines. From sprinkling over salads and bread to forming the base of tahini, these are the highest-calorie foods and a nutritional powerhouse. They are also a good source of lignans, plant compounds with antioxidant properties. The oil extracted from sesame seeds is also a significant contributor to the calorie count of many dishes, often used for flavoring and cooking.

3. Pista (Pistachios): Green and Calorie-Rich (Approx. 557 calories per 100g, One of the highest calorie foods)

Pista, or pistachios, are beloved for their vibrant green hue and distinctive flavor. As one of these are the highest-calorie foods, they offer a good source of protein (around 20g per 100g), fiber (about 10g per 100g), and healthy fats, along with powerful antioxidants like lutein and zeaxanthin, which are beneficial for eye health. The act of shelling pistachios can also slow down consumption, potentially aiding in portion control. Their relatively high fiber content can also contribute to satiety, helping you feel fuller for longer despite their caloric density, making them a satisfying snack. Including the highest calorie foods like pistachios can be a great addition to your nutrition.

4. Pecans: Southern Comfort with High Calories (Approx. 690 calories per 100g, Considered one of the highest calorie foods)

Native to the Americas, pecans are buttery and rich, making them a popular ingredient in desserts like pecan pie. They are also undeniably one of these are the highest-calorie foods. Pecans are an excellent source of healthy monounsaturated fats (around 60g per 100g), as well as fiber and potent antioxidants like ellagic acid, contributing to heart health by helping to lower bad cholesterol levels. They also provide essential minerals such as zinc and manganese. Their rich flavor makes them a delightful addition to both sweet and savory dishes, from salads to roasted vegetables, fitting perfectly in the category of the highest calorie foods.

5. Macadamia Nuts: The Creamy Calorie King (Approx. 718 calories per 100g, One of the highest calorie foods)

When it comes to these are the highest-calorie foods among nuts, Macadamia nuts often take the crown. Known for their creamy texture and delicate flavor, they are exceptionally high in monounsaturated fats (around 75g per 100g), which are beneficial for heart health and can help reduce inflammation. While delicious, their high-calorie count means they should be enjoyed in moderation. They also offer a good source of dietary fiber and essential minerals like manganese and thiamine. Their smooth texture makes them ideal for raw vegan desserts and nut milks. Including the highest calorie foods like macadamia nuts can enhance your meals.

6. Hazelnuts: Flavorful and Calorie-Packed (Approx. 628 calories per 100g, Among the highest calorie foods)

Often associated with decadent spreads and chocolates, hazelnuts are a flavorful and calorie-dense nut. They are a good source of healthy fats (around 60g per 100g, mostly monounsaturated), fiber, and vitamin E, a powerful antioxidant that protects cells from damage. Their rich, slightly sweet flavor makes them a popular addition to both sweet and savory dishes, cementing their place among these are the highest-calorie foods. Hazelnuts also contain B vitamins, essential for energy production, and minerals like copper and magnesium. Including the highest calorie foods like hazelnuts can enhance your diet.

7. Sunflower Seeds: Small but Mighty Calorie Boosters (Approx. 582 calories per 100g, Part of the highest calorie foods)

Tiny but mighty, sunflower seeds are a fantastic source of healthy fats (around 50g per 100g), protein (over 20g per 100g), and various vitamins and minerals, including vitamin E, selenium, and magnesium. They are also squarely among these are the highest-calorie foods you can snack on. Easily added to salads, yogurts, or enjoyed on their own, they offer a convenient and nutritious energy boost. Their impressive nutrient profile supports immune function and acts as an antioxidant, protecting against cellular damage. Including the highest calorie foods like sunflower seeds can be beneficial.

8. Avocado: The Fruity Calorie Champion (Approx. 160 calories per 100g, Among the highest calorie foods)

Yes, Avocado is a fruit! And it’s one of the most well-known examples of these are the highest-calorie foods that are also incredibly healthy. Rich in monounsaturated fats (around 15g per 100g, primarily oleic acid), fiber (about 7g per 100g), potassium (more than a banana!), and various vitamins (K, C, B6, E), avocados are a versatile ingredient that can be enjoyed in salads, on toast, or as a creamy addition to smoothies. Their fat content aids in the absorption of fat-soluble vitamins, making them a fantastic addition to nutrient-dense meals. Including the highest calorie foods like avocados can boost your nutrition.

9. Chocolate: A Decadent Calorie Indulgence (Dark Chocolate Approx. 546 calories per 100g, Considered one of the highest calorie foods)

It’s probably no surprise that Chocolate, especially dark chocolate, makes the list of these are the highest-calorie foods. While often associated with indulgence, quality dark chocolate (with a high cocoa content, generally 70% or higher) also offers antioxidants like flavonoids and some minerals such as iron and magnesium. Its calorie density comes primarily from its fat and sugar content. The higher the cocoa percentage, generally the less sugar and more beneficial compounds it contains, offering a more intense flavor and potential health benefits like improved heart health and mood. Consuming the highest calorie foods like dark chocolate can be a delightful treat.

10. Dates: Nature’s Sweet and Calorie-Rich Candy (Approx. 282 calories per 100g, Among the highest calorie foods)

Naturally sweet and chewy, Dates are a fantastic energy source and undeniably one of these are the highest-calorie foods in the fruit category. They are rich in natural sugars (around 60-70g per 100g), fiber (about 7g per 100g), and potassium. Often used as a natural sweetener in recipes, dates provide a quick burst of energy, making them a popular pre-workout snack. They also contain various antioxidants and minerals that support overall health, making them a healthier alternative to refined sugars in many applications. Incorporating the highest calorie foods like dates can enhance your nutrition.

11. Peanut Butter: The Spreadable Calorie Powerhouse (Approx. 588 calories per 100g, One of the highest calorie foods)

A staple in many pantries, Peanut butter is a classic example of these are the highest-calorie foods that offer substantial nutritional benefits. Made primarily from ground peanuts, it’s rich in protein (around 25g per 100g), healthy fats (mostly unsaturated, about 50g per 100g), and fiber. Whether spread on toast, added to smoothies, or eaten straight from the spoon, its caloric density is undeniable. It also provides essential vitamins like B3 and E, and minerals such as magnesium and zinc, contributing to muscle growth and repair, as well as sustained energy release. Opt for natural peanut butter with minimal added sugar and oils. Including the highest calorie foods like peanut butter can enhance your meals.

12. Cheddar: A Calorie-Dense Dairy Delight (Approx. 404 calories per 100g, Among the highest calorie foods)

As a concentrated source of milk nutrients, Cheddar cheese is undeniably one of these are the highest-calorie foods in the dairy aisle. It’s rich in fat (around 33g per 100g, including saturated fat), protein (about 25g per 100g), and an excellent source of calcium, crucial for bone health. While delicious and versatile in cooking, its high caloric and saturated fat content means it’s best enjoyed in moderation. Cheddar also provides vitamin A and B12, supporting vision and nerve function. Including the highest calorie foods like cheddar can enhance your diet.

13. Pasta: A Carb-Heavy Calorie Contributor (Cooked Pasta Approx. 131-158 calories per 100g, Among the highest calorie foods)

While often thought of as a meal’s main component rather than a standalone high-calorie food, cooked Pasta can indeed be a significant contributor to caloric intake, especially when consumed in large portions and with rich sauces. Made from grains, it’s primarily a source of carbohydrates, providing readily available energy. When considering these are the highest-calorie foods in a meal, the accompanying sauces (like creamy Alfredo or rich meat sauces) and toppings (like cheese and olive oil) often amplify pasta’s caloric density. Whole wheat pasta offers more fiber and nutrients, but its caloric content remains similar to white pasta. Including the highest calorie foods like pasta can be beneficial for energy.

14. Chocolate Hazelnut Spread: The Ultimate Calorie Combo (Approx. 546 calories per 100g, Among the highest calorie foods)

Bringing together two previously mentioned high-calorie foods, Chocolate hazelnut spread is a decadent treat that is exceptionally calorie-dense. The combination of sugar (often the primary ingredient), fats from hazelnuts, and cocoa creates a rich and indulgent spread that makes it one of these are the highest-calorie foods you can find in a jar. While offering some benefits from hazelnuts, its high sugar content means it should be consumed sparingly as an occasional treat rather than a daily staple. Including the highest calorie foods like chocolate hazelnut spread can enhance your treats.

15. Wine: Liquid Calories to Consider (Red Wine Approx. 85 calories per 100ml / 125ml glass approx. 106 calories, Among the highest calorie foods)

Many people overlook beverages when considering caloric intake, but Wine can be a significant source of liquid calories. While moderate consumption of red wine might have some perceived health benefits due to antioxidants, the alcohol (ethanol) itself is calorie-dense (7 calories per gram) and residual sugars contribute to its caloric density, placing it among these are the highest-calorie foods in liquid form. These are “empty calories” as they provide little to no nutritional value. Including the highest calorie foods like wine can be considered in moderation.

16. Tahini: Sesame’s Calorie-Rich Paste (Approx. 595 calories per 100g, Among the highest calorie foods)

Made from ground sesame seeds, Tahini is a staple in Middle Eastern and Mediterranean cuisine. It’s incredibly calorie-dense due to its high fat content from the sesame seeds (around 53g per 100g), making it a prominent member of these are the highest-calorie foods in paste form. It’s also a good source of healthy fats, protein (about 17g per 100g), and minerals like calcium, iron, and magnesium. Tahini’s creamy texture makes it perfect for dressings, dips like hummus, and sauces, adding a nutty richness and significant caloric value. Including the highest calorie foods like tahini can enhance your meals.

17. Quinoa: The Calorie-Dense Supergrain (Cooked Quinoa Approx. 120 calories per 100g, Among the highest calorie foods)

Often hailed as a “supergrain” (though technically a seed), cooked Quinoa is a good source of protein (around 4g per 100g), fiber (about 3g per 100g), and complex carbohydrates. While nutritious, it is also relatively calorie-dense compared to other grains, making it one of these are the highest-calorie foods in the whole grain category. Its complete protein profile, containing all nine essential amino acids, makes it particularly valuable for vegetarians and vegans. It also provides essential minerals like iron, magnesium, and phosphorus, supporting overall health and energy levels. Including the highest calorie foods like quinoa can boost your nutrition.

18. Raisins: Concentrated Fruit Calories (Approx. 299 calories per 100g, Among the highest calorie foods)

Dried fruits like Raisins are excellent examples of these are the highest-calorie foods due to the concentration of their natural sugars once the water content is removed. While they offer fiber and some nutrients like potassium and iron, their caloric density means a small serving provides a significant amount of energy. They are a quick source of carbohydrates and can be a good option for a rapid energy boost, such as before or during exercise. However, their high sugar content means moderation is key for general consumption. Including the highest calorie foods like raisins can be beneficial.

19. Ice Cream: A Sweet and Calorie-Dense Treat (Regular Vanilla Ice Cream Approx. 207 calories per 100g, Among the highest calorie foods)

A beloved dessert worldwide, Ice cream is undoubtedly one of these are the highest-calorie foods on our list. Its creamy texture comes from its high fat (around 11g per 100g) and sugar (around 21g per 100g) content. While a delightful indulgence, its caloric density means it’s best enjoyed as an occasional treat rather than a regular staple. Many varieties also contain significant amounts of saturated fat. While it does provide some calcium from dairy, the primary contribution is energy from fats and sugars. Including the highest calorie foods like ice cream can enhance your dessert options.

20. Hummus: A Calorie-Rich Dip (Approx. 166 calories per 100g, Considered one of the highest calorie foods)

Often perceived as a healthy dip, Hummus is another food that can be surprisingly calorie-dense, primarily due to its main ingredients: tahini (ground sesame seeds) and olive oil. While it offers protein (about 8g per 100g) and fiber (about 6g per 100g) from chickpeas, its overall caloric content places it among these are the highest-calorie foods when consumed in larger quantities. Hummus also provides various vitamins and minerals from its ingredients, but portion control is advisable for those managing calorie intake. Including the highest calorie foods like hummus can enhance your diet.

Understanding Calorie Density and Nutritional Value in the Highest Calorie Foods

It’s crucial to remember that high-calorie doesn’t automatically mean “unhealthy.” Many of these are the highest-calorie foods we’ve discussed are packed with essential nutrients, healthy fats, protein, and fiber, all of which contribute to satiety and overall well-being. The key lies in understanding portion sizes and how these foods fit into your overall dietary goals. Incorporating the highest calorie foods into your diet can lead to healthy eating habits.

For those looking to gain weight or fuel intense physical activity, incorporating the highest-calorie foods can be an effective strategy. Conversely, for individuals aiming for weight loss, mindful consumption and portion control are essential. Including the highest calorie foods can help you achieve your dietary goals.

Ultimately, a balanced diet is about variety and moderation. Enjoying the highest-calorie foods in appropriate amounts can be a delicious and nutritious part of a healthy lifestyle.