What Has the Most Calories Per 100g?

November 26, 2025 •

4 min read

With approximately 9 calories per gram, fat is the most calorie-dense macronutrient, containing more than double the calories of protein or carbohydrates. This fundamental fact reveals why pure fats and oils are the answer to the question, "what has the most calories per 100g?". From cooking oils to animal fats, foods with high-fat content pack the most energy into the smallest weight.

Quick Summary

Fats and oils are the most calorie-dense foods, providing about 900 calories per 100g due to their high concentration of fat. This caloric density surpasses that of protein and carbohydrates, which offer only 4 calories per gram. While pure fats top the list, many whole foods like nuts and seeds are also exceptionally high in calories per 100g.

Key Points

Fat is the Most Calorie-Dense Macronutrient: At roughly 9 calories per gram, fat provides more than twice the energy of carbohydrates and proteins.
Pure Fats and Oils Lead the Calorie Charts: Foods like lard, duck fat, and cooking oils are composed almost entirely of fat, giving them the highest caloric density per 100g.
Many Nuts and Seeds Are Also Highly Caloric: Natural whole foods such as macadamia nuts and pecans have very high caloric density due to their high fat content.
Caloric Density is Not the Sole Measure of Health: Healthy, nutrient-dense foods like avocados and nuts provide many benefits despite their high calorie count, unlike processed, high-calorie junk foods.
Understanding Macronutrient Values is Key: Knowing that fat is the highest calorie source explains why pure fat products have the most calories per 100g.

The Science Behind Caloric Density

To understand what has the most calories per 100g, it is essential to look at the macronutrient breakdown. Calories are a measure of energy, and the three main macronutrients—fats, carbohydrates, and proteins—provide different amounts of energy per gram. A gram of fat contains about 9 calories, whereas a gram of protein or carbohydrates contains roughly 4 calories. This difference is the key factor in determining a food's caloric density.

Fats, whether saturated or unsaturated, are composed of long hydrocarbon chains that store a high amount of chemical energy. Foods that are almost entirely composed of fat will, therefore, be the most calorie-dense. This includes pure oils, rendered animal fats, and highly processed shortenings. In contrast, foods high in water and fiber, such as fruits and vegetables, have a lower caloric density, as these components provide little to no energy.

The Top Contenders: Pure Fats and Oils

When the composition of a food is almost 100% fat, its calorie count per 100g approaches the theoretical maximum of around 900 calories. The top spot for calorie density is consistently held by cooking oils and animal fats.

Lard and Duck Fat: Rendered animal fats like lard and duck fat are among the most calorie-dense foods, with values of around 902-929 kcal per 100g.
Vegetable Shortening: A household staple for baking, vegetable shortening is essentially pure fat, delivering approximately 884 calories per 100g.
Oils: Most cooking oils, including olive oil, canola oil, and sunflower oil, are also extremely calorie-dense, providing approximately 884 kcal per 100g.

High-Calorie Whole Foods

Beyond pure fats, several whole foods are known for their high caloric density, typically due to their high fat and low water content. These are often valuable sources of energy and nutrients.

Macadamia Nuts: Among whole foods, macadamia nuts are frequently cited as one of the highest in calories, packing around 747 kcal per 100g.
Pecans: Another high-fat nut, pecans contain approximately 744 kcal per 100g.
Seeds: Seeds like sunflower and pumpkin seeds are also calorie-dense, offering upwards of 580-670 kcal per 100g, depending on the type.
Butter: While not as concentrated as pure oil, butter is still very high in calories, with about 717 kcal per 100g.

The Role of Calories in a Balanced Diet

Understanding caloric density is crucial for managing a healthy diet, but it is not the only factor to consider. Calorie-dense foods can be both nutritious and unhealthy. For instance, nutrient-dense foods like avocados, nuts, and seeds provide healthy fats, protein, and essential vitamins, making them excellent choices for those seeking to gain weight healthily or increase energy intake. Conversely, calorie-dense foods like candy, chips, and pastries are often low in nutritional value and high in unhealthy fats and sugars.

Moderation and balance are key. For example, while nuts are high in calories, they are also very satiating due to their protein and fiber content, which can help control overall calorie intake if portion sizes are managed. Similarly, using healthy oils in limited quantities can enhance flavor and provide necessary fatty acids without leading to excessive calorie consumption. Individuals aiming for weight gain may strategically include these foods to increase their caloric intake, while those aiming for weight loss might choose to limit them.

Comparison Table: Caloric Density Per 100g


Food Item	Calories (kcal) per 100g	Primary Macronutrient	Nutritional Context
Lard / Tallow	~902	Fat	Rendered animal fat, high in saturated fat.
Olive Oil	~884	Fat	Healthy unsaturated fats, used in cooking.
Vegetable Shortening	~884	Fat	Processed fat, high in saturated and trans fats.
Duck Fat	~929	Fat	Rendered animal fat, used for cooking.
Macadamia Nuts	~747	Fat	Nutrient-dense, good source of healthy fats.
Pecans	~744	Fat	Nutrient-dense, source of vitamins and minerals.
Butter	~717	Fat	High in saturated fat, also contains vitamins.
Mixed Nuts	~617	Fat, Protein	Varies by mix, typically good source of nutrients.
Mixed Seeds	~556	Fat, Protein	Varies by mix, rich in fiber and nutrients.

Conclusion

When it comes to answering what has the most calories per 100g, pure fat sources like lard and oils are the undisputed winners, far outstripping other foods in energy density. This is a direct consequence of fat's unique caloric value, which is more than double that of proteins and carbohydrates. However, foods like nuts and seeds, rich in healthy fats, represent a crucial category of naturally occurring calorie-dense options. While these foods provide a significant energy punch, their nutritional value and effects on satiety must be considered in the context of a balanced diet. Whether for weight gain, weight loss, or simply maintaining energy levels, understanding caloric density is an important aspect of nutrition.

Disclaimer: Nutritional information can vary slightly based on product, brand, and preparation. This article provides general nutritional knowledge.

Frequently Asked Questions

Pure fats and oils have the most calories per 100g, providing approximately 900 kcal. Specific examples include lard, duck fat, and vegetable oils.

No, high-calorie foods are not inherently unhealthy. Whole foods like nuts, seeds, and avocados are high in calories but also packed with nutrients, fiber, and healthy fats, offering significant health benefits.

Macadamia nuts are often cited as one of the most calorie-dense natural whole foods, providing around 747 calories per 100g.

The caloric density of a food is determined by its macronutrient composition. Because fat contains 9 calories per gram compared to 4 calories for carbohydrates and protein, foods with a higher percentage of fat are more calorie-dense.

For those seeking to gain weight, incorporating calorie-dense, nutrient-rich foods such as nuts, seeds, and healthy oils can help increase overall calorie intake without requiring a large volume of food.

No, cooking oils typically have a higher caloric density than butter. Oils like olive oil contain about 884 kcal per 100g, while butter contains around 717 kcal per 100g due to its water and protein content.

Foods with high water content, such as fruits and vegetables, have a lower caloric density because water has no calories. The water adds weight and volume without adding energy.