What food has the most highest calories? An in-depth look at calorie-dense nutrition

October 10, 2025 •

4 min read

While carbohydrates and proteins provide 4 calories per gram, fats contain a concentrated 9 calories per gram, making them the most energy-dense macronutrient. So, when asking 'What food has the most highest calories?', the answer is almost always a food that is primarily composed of fat, such as oils or ghee.

Quick Summary

Calorie-dense foods, rich in fats and carbohydrates, pack more energy into smaller portions. Examples range from nutrient-rich options like oils, nuts, and avocados to less healthy choices such as sugary snacks and fried items. The purpose of consuming them varies, from weight gain to boosting energy levels, but prioritizing nutrient density is key for health.

Key Points

Fat is the most calorie-dense macronutrient: Providing 9 calories per gram, fat-rich foods like oils and ghee pack the most energy per unit of weight.
Nutrient-dense options exist: Not all high-calorie foods are unhealthy; many are packed with vitamins, minerals, and healthy fats, such as nuts, seeds, avocados, and oily fish.
Healthy oils top the list: Edible oils like olive and coconut oil and clarified butter (ghee) contain the most concentrated calories.
Prioritize nutrient density for health: For weight gain or energy boosts, it's better to choose high-calorie foods that also provide essential nutrients rather than empty calories from processed snacks.
Incorporating high-calorie foods can be easy: Simple methods include adding nut butters to oatmeal, using healthy oils in cooking, and snacking on nuts and dried fruit.
High-calorie diets serve specific purposes: These diets can support healthy weight gain, assist in muscle building for athletes, or aid recovery from illness.

The quest to identify the most calorie-dense foods is important for many dietary goals, whether for healthy weight gain, muscle building, or simply understanding nutritional content. While unhealthy options like fast food and sweets are notoriously high in calories, a surprising number of wholesome foods also offer a substantial energy boost. Ultimately, the quality of the calories—whether they come with added nutritional value—is far more important than the quantity alone.

The Most Calorie-Dense Foods

When examining the highest-calorie foods by weight, those with a high fat content dominate the list. This is because fat provides the most energy per gram. Oils and certain fats are the clear winners, but many other whole foods also rank high.

Edible Oils and Fats

Pure fats like vegetable oils, ghee (clarified butter), and butter contain the highest concentration of calories. For example, a single tablespoon of olive oil contains around 120 calories, while butter offers approximately 717 kcal per 100 grams.

Nuts and Nut Butters

Nuts and their butter counterparts are powerhouses of healthy fats, protein, and fiber. Macadamia nuts, for instance, are one of the most calorie-dense options, but most nuts like almonds, cashews, and peanuts also provide significant calories. Nut butters, such as peanut or almond butter, offer a similar, concentrated source of energy.

Avocados

Often hailed as a superfood, avocados are a fruit packed with heart-healthy monounsaturated fats. A single avocado can contain over 300 calories, along with fiber, potassium, and various vitamins.

Dried Fruit

Dried fruits are calorie-dense because the dehydration process removes water, concentrating the natural sugars and calories. Options like dates, raisins, and figs offer a quick energy source and essential nutrients.

Full-Fat Dairy

Whole milk, cheese, and full-fat yogurt are high in calories due to their fat content. These items also provide protein, calcium, and vitamin D, making them excellent choices for those seeking healthy weight gain.

Healthy vs. Unhealthy High-Calorie Options

Not all high-calorie foods are created equal. The key distinction lies in nutrient density—the amount of vitamins, minerals, and other beneficial compounds a food contains relative to its calories.

Healthy, nutrient-dense options:

Oily fish: Salmon, mackerel, and sardines are rich in protein and omega-3 fatty acids.
Dark chocolate: Quality dark chocolate provides antioxidants and healthy fats.
Nuts and seeds: These offer healthy fats, protein, fiber, and micronutrients.
Avocados: A rich source of healthy fats, fiber, and vitamins.
Full-fat dairy: Provides calcium and protein in addition to fat.

Unhealthy, low-nutrient options:

Fried foods: French fries, fried chicken, and other deep-fried items contain unhealthy fats and sodium.
Sugary drinks: Sodas and many juices provide empty calories with little to no nutritional value.
Cakes, cookies, and pastries: These are often made with refined flour, large amounts of sugar, and unhealthy fats.
Processed meats: Sausages and fatty beef cuts can be high in saturated fats and sodium.

The Role of Macronutrients

Macronutrients are the main sources of energy in food. The reason for the stark difference in calorie content can be broken down as follows:

Fat: 9 calories per gram
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram

This is why small additions of fat, like olive oil to a salad, can significantly increase the total calorie count without adding much volume.

Calorie and Nutrient Comparison Table


Food Item	Type	Caloric Density (Approx.)	Key Nutrients	Notes
Olive Oil	Healthy Fat	~120 kcal per tbsp	Monounsaturated fats, Vitamin E	Most energy-dense pure food item.
Macadamia Nuts	Healthy Fat/Protein	~204 kcal per ounce	Healthy fats, Manganese, Thiamine	Creamy, high in heart-healthy fats.
Dark Chocolate	Healthy Fat/Carb	~170 kcal per ounce	Antioxidants, Healthy fats, Iron	Provides benefits in moderation.
Avocado	Healthy Fat/Fiber	~240-322 kcal per fruit	Monounsaturated fats, Potassium, Fiber	Creamy and nutrient-packed fruit.
Ghee	Saturated Fat	~112 kcal per tbsp	Saturated fat, Vitamins A, D, E	Very high in calories, a staple in some cuisines.
French Fries	Unhealthy Carb/Fat	~365 kcal per 100g	Refined carbs, Unhealthy fats, Salt	Often fried in unhealthy oils, low nutrient value.
Pastries	Unhealthy Carb/Fat	Varies	Refined carbs, Added sugar, Unhealthy fats	Typically high in calories with minimal nutrients.
Whole Milk	Healthy Fat/Protein	~149 kcal per cup	Protein, Calcium, Vitamin D	Excellent for adding calories and nutrients.

Practical Ways to Incorporate High-Calorie Foods

For those aiming for healthy weight gain or seeking more energy, there are strategic ways to add calorie-dense foods to your diet without relying on empty calories.

Add nut butter to meals: Stir into oatmeal, spread on whole-grain toast, or blend into smoothies.
Use healthy oils: Drizzle olive oil on salads or use coconut oil in cooking.
Choose full-fat dairy: Opt for whole milk, cheese, and full-fat Greek yogurt.
Snack on nuts and seeds: Keep a bag of almonds, cashews, or sunflower seeds handy for snacking.
Boost smoothies: Add a spoonful of nut butter, some full-fat yogurt, or a handful of oats to increase calories.
Incorporate dried fruit: Mix dried fruit into oatmeal or trail mix for a quick energy boost.

Conclusion

So, what food has the most highest calories? By volume, the answer is pure fat from oils or ghee. However, a broader look at calorie-dense foods reveals a spectrum of options, from nutrient-rich choices like nuts and avocados to nutritionally sparse items like fast food. The key takeaway is to focus on nutrient density when increasing calorie intake, choosing healthy fats, proteins, and complex carbs to support overall health and wellness. Whether your goal is to gain weight, build muscle, or simply ensure adequate energy, opting for whole, unprocessed, high-calorie foods will provide the best results without compromising your nutritional foundation.

Frequently Asked Questions

Edible oils and pure fats like ghee and butter have the highest calorie content by weight, as fat contains 9 calories per gram, making it the most energy-dense macronutrient.

No. The healthfulness of a high-calorie food depends on its nutrient density. While fried foods and sugary snacks are high in unhealthy fats and calories, many whole foods like nuts, seeds, and avocados are high in calories but also rich in beneficial nutrients.

For healthy weight gain, consider adding nutrient-dense options like nuts, seeds, nut butters, avocados, full-fat dairy, oily fish (e.g., salmon), eggs, and whole grains to your diet.

A calorie-dense food contains a large number of calories relative to its weight or volume. A nutrient-dense food provides a high level of nutrients (vitamins, minerals) relative to its calorie count. Ideally, for healthy weight gain, you want foods that are both calorie-dense and nutrient-dense, like nuts and avocados.

You can add more healthy calories by drizzling olive oil on vegetables, adding nuts or seeds to salads and cereals, spreading nut butter on toast, or choosing full-fat dairy products like whole milk and Greek yogurt.

You should limit high-calorie foods that offer low nutritional value and are high in saturated fats, added sugars, and refined carbohydrates. These include fried foods, sugary drinks, pastries, cookies, and processed meats.

Yes, high-calorie foods are essential for muscle building because they provide the energy surplus and nutrients, like protein and healthy fats, needed to support muscle growth, especially when combined with strength training.