What Has the Highest Calories per 100g? The Answer Is Pure Fat

November 2, 2025 •

3 min read

A gram of fat contains more than twice the calories of a gram of protein or carbohydrate. This foundational fact reveals why pure fats, like oils and rendered animal fats, are what has the highest calories per 100g of any food source.

Quick Summary

Pure fat is the most calorie-dense macronutrient, with 9 calories per gram. This makes oils and certain animal fats, which are nearly 100% fat, the most calorie-packed foods by weight. While not always healthy, other dense foods include nuts and dark chocolate.

Key Points

Pure Fat is Most Dense: Pure oils and rendered animal fats contain approximately 900 calories per 100g, making them the most calorie-dense foods.
Fat vs. Carbs/Protein: Fat provides 9 calories per gram, more than double the 4 calories per gram found in carbohydrates and protein.
Not all High-Calorie Foods are Equal: Foods like nuts and avocados are high in calories but also rich in nutrients, unlike many processed high-calorie items.
Water Content Matters: Drying food, such as fruit, increases its calorie density by removing water and concentrating the sugars.
Calorie Density and Health: While high-calorie foods can aid weight gain, focusing on nutrient-dense options ensures a healthier diet. Excess empty calories can be detrimental.

Understanding Calorie Density

Calorie density is a measure of the number of calories in a given weight of food. It is dictated by the proportion of macronutrients—fat, protein, and carbohydrates—a food contains. The energy yield from each is fundamentally different: fat provides 9 calories per gram, while protein and carbohydrates both provide 4 calories per gram. This vast difference means that any food consisting almost entirely of fat will be the most calorie-dense.

The Maximum Calorie Density: Pure Fat

The maximum possible caloric content for 100g of food is approximately 900 kilocalories, found in pure fats or oils. These include common cooking oils and rendered animal fats. The slight variations in total calorie counts for these items are typically due to trace amounts of other compounds, but the vast majority of their composition is lipid, or fat.

Comparison Table: Calorie Density of Different Foods

To illustrate the concept of calorie density, here is a comparison of 100g servings of various food types.


Food Item	Calories per 100g (Approx.)	Macronutrient Composition
Pure Oil (Olive, Vegetable)	884-900 kcal	100% Fat
Lard	~902 kcal	100% Fat
Macadamia Nuts	~725 kcal	High Fat, Moderate Protein/Carbs
Dark Chocolate (70% cocoa)	~600 kcal	High Fat/Carbs, Moderate Protein
Avocado	~240-322 kcal	High Fat, Moderate Fiber/Carbs
Lean Beef Steak	~256 kcal	High Protein, Low Fat
White Rice (cooked)	~130 kcal	High Carbs, Low Protein/Fat
Broccoli	~34 kcal	High Fiber, Low Carbs/Protein/Fat

The Contenders for Highest Calories per 100g

Beyond pure fats, several other food categories are notable for their high calorie density, often due to a combination of fat and carbohydrates.

Nuts and Seeds

Packed with healthy fats, nuts like macadamia nuts, walnuts, and almonds are extremely calorie-dense. Nut butters also fall into this category. A small handful can contain hundreds of calories, making them a popular and effective option for those needing to increase their calorie intake for weight gain.

Dried Fruits

By removing most of the water, dried fruits become a concentrated source of calories and natural sugars. Items like raisins, dates, and apricots are much more calorie-dense than their fresh counterparts, providing a quick energy boost.

High-Fat Dairy Products

Full-fat dairy, including cheese, whole milk, and full-fat Greek yogurt, is a significant source of calories. The calorie count in these products comes from a combination of fat, protein, and carbohydrates (lactose).

Fatty Meats and Fish

Red meats and fatty fish like salmon contain a higher proportion of fat compared to lean meats, increasing their overall calorie count. These are also excellent sources of protein and other essential nutrients, including heart-healthy omega-3 fatty acids in fish.

The Importance of Macronutrients

While fat is the most energy-dense, it's crucial to remember that a healthy diet requires a balance of all macronutrients. Carbohydrates are the body's primary fuel source, while protein is essential for muscle repair and growth. Focusing solely on calorie density can lead to a diet lacking in essential vitamins, minerals, and fiber. For example, nuts and avocados offer high calorie counts along with significant nutritional benefits, unlike processed junk foods that are also high in calories but low in nutrients.

Conclusion

In summary, the undisputed winner for the highest calories per 100g is pure fat, with a value of approximately 900 kilocalories. This includes all types of oils and rendered animal fats. Many other foods, such as nuts, seeds, and certain processed items, derive their high calorie density from a high fat content. For those looking to increase their caloric intake, focusing on nutrient-dense, high-calorie foods like nuts, avocados, and fatty fish is a healthier approach than consuming processed foods high in empty calories. The key is balance and mindful consumption, regardless of the calorie content.

For more information on the energy content of different nutrients, you can refer to resources from authoritative bodies like the USDA's Food and Nutrition Information Center: https://www.nal.usda.gov/programs/fnic

Frequently Asked Questions

The most calorie-dense substance is pure fat or oil, which contains roughly 900 calories per 100g. Examples include vegetable oil, olive oil, lard, and beef tallow.

A gram of fat contains 9 calories, while a gram of protein contains 4 calories. This is why fats are significantly more calorie-dense than proteins.

No, not all high-calorie foods are unhealthy. Many, such as nuts, seeds, and avocados, are also nutrient-dense and provide healthy fats, fiber, and vitamins. The distinction lies in whether the calories come from nutritious sources or empty calories found in processed foods.

Healthy options for weight gain include nuts and nut butters, avocados, fatty fish like salmon, whole milk, full-fat yogurt, and dried fruits.

Nuts and seeds are high in calories because they are rich in healthy fats and proteins. Their fat content, which is the most calorie-dense macronutrient, is the primary reason for their high energy content.

No, it is not possible for an edible food to exceed 900 calories per 100g because pure fat is the most energy-dense edible macronutrient. Any food item will contain some amount of water or other components that reduce its overall calorie concentration.

You can check the calorie density of a food by looking at its nutrition label. The label will list the total calories and the serving size. You can then perform a simple calculation to find the calories per 100g if it isn't already listed.