What is the most calorie-dense food other than oil? An In-Depth Look

November 2, 2025 •

4 min read

While pure fat contains approximately 9 calories per gram, making oils the most energy-dense food source, many people are curious about what is the most calorie-dense food other than oil. The answer lies in foods with a high concentration of fat and low water content, such as certain nuts and chocolates.

Quick Summary

An examination of the foods with the highest caloric density after excluding oils. The analysis identifies macadamia nuts, dark chocolate, and other options rich in fats and low in moisture as top contenders.

Key Points

Macadamia Nuts are a Top Contender: With their extremely high fat content, macadamia nuts are one of the most calorie-dense whole foods after excluding oils.
Fat is Key: Foods rich in healthy fats, like nuts, seeds, and avocados, are naturally very high in calories because fat contains 9 kcal per gram.
Concentration Matters: Processes like drying fruit remove water, which concentrates the natural sugars and calories, increasing overall energy density.
Not All are Healthy: While some calorie-dense foods offer vital nutrients, others like fried foods, pastries, and candy provide 'empty calories' with little nutritional value.
Informed Choices: Calorie density is a crucial factor for those seeking weight gain or managing intake, highlighting the importance of portion control for certain foods.
Smart Incorporation: Adding healthy options like nut butters and seeds to your diet is a strategic way to boost energy, especially for athletes or those with high energy needs.

What is Calorie Density?

Calorie density, also known as energy density, refers to the number of calories in a given amount of food, typically measured per 100 grams or one pound. Foods with high calorie density pack a large number of calories into a small volume. In contrast, foods with low calorie density, such as most vegetables, have a high water and fiber content, meaning you can eat more of them for fewer calories. Fats are the most calorie-dense macronutrient, containing 9 calories per gram, while carbohydrates and proteins have 4 calories per gram. This is why oils are the most concentrated source of calories, but removing them from the equation reveals a fascinating list of other energy-packed foods.

The Most Calorie-Dense Food Other Than Oil

Excluding pure fats like oil and butter, the most calorie-dense whole foods are overwhelmingly nuts and seeds. Among these, the macadamia nut is a top contender, boasting one of the highest fat contents of all nuts. It is followed closely by others like pecans and almonds.

Macadamia Nuts

Macadamia nuts are exceptionally rich in monounsaturated fats, which are considered healthy fats. These nuts are prized for their high-fat content, with approximately 75% of their weight coming from fat. Their low water and protein content makes them incredibly calorie-dense. A small serving can provide a substantial energy boost, making them popular with hikers, backpackers, and those seeking to gain weight.

Other Leading Contenders

While macadamia nuts are often cited as the pinnacle of non-oil calorie density, several other foods also rank exceptionally high. These include:

Dark Chocolate: High-quality dark chocolate with a high cocoa percentage contains a significant amount of fat and sugar, making it extremely calorie-dense. A 100-gram bar can pack over 500 calories.
Nut Butters: While most nut butters contain some added oils, natural peanut butter made solely from peanuts and salt is still very calorie-dense due to the nuts' high fat content.
Dried Fruit: Removing the water from fruit concentrates its natural sugars and calories, making dried options like dates, raisins, and dried apricots surprisingly energy-dense compared to their fresh counterparts.
Hard Cheeses: Full-fat, hard cheeses like parmesan are high in both fat and protein, contributing to a high caloric density.
Coconut Flakes: Like other dried foods, dried coconut flakes are a concentrated source of fat and calories, particularly saturated fat.

Healthy vs. Unhealthy Calorie-Dense Foods

Not all calorie-dense foods are created equal. The key is to distinguish between foods that offer concentrated energy alongside valuable nutrients and those that provide "empty calories" with little nutritional benefit.

Healthy Calorie-Dense Foods:

Nuts and Seeds: Packed with healthy fats, protein, fiber, vitamins, and minerals.
Avocados: Rich in monounsaturated fats, potassium, and fiber.
Oily Fish: Such as salmon and mackerel, are high in protein and beneficial omega-3 fatty acids.
Full-Fat Dairy: Yogurt and cheese can be good sources of protein and calcium.

Unhealthy Calorie-Dense Foods:

Fried Foods: Items like french fries and chicken nuggets absorb a lot of oil during cooking, significantly boosting their calorie count without adding substantial nutrients.
Pastries and Cakes: Loaded with refined sugar and unhealthy fats, these offer a high calorie load with minimal nutritional value.
Candy and Chips: These processed snacks are typically high in sugar, fat, and salt, providing empty calories.

Comparison Table: Calorie Density of Common Foods (per 100g)


Food Item	Calories (approx.)	Primary Energy Source
Macadamia Nuts	718 kcal	Healthy Fat
Dark Chocolate (70-85%)	598 kcal	Fat & Sugar
Peanut Butter (Natural)	588 kcal	Fat & Protein
Dried Apricots	241 kcal	Sugar (Carbs)
Avocado	160 kcal	Healthy Fat
Atlantic Salmon	206 kcal	Protein & Fat
White Bread	265 kcal	Carbs

How to Use Calorie-Dense Foods Wisely

For those looking to gain weight, increase energy stores for strenuous activity, or simply get more calories from smaller portions, incorporating healthy calorie-dense foods is a smart strategy. For others, understanding these foods is crucial for managing portion sizes to avoid excessive calorie intake.

Tips for incorporating healthy options:

Snack on Nuts and Seeds: A handful of almonds, walnuts, or pumpkin seeds can provide a significant energy boost.
Use Nut Butters: Spread a spoonful of natural nut butter on whole-grain toast or add it to smoothies.
Add Avocado: Slices of avocado can be added to salads, sandwiches, or mashed into dips for extra healthy fats.
Enhance Meals: Sprinkle seeds on your salad or add a handful of nuts to your oatmeal.

Tips for managing unhealthy options:

Control Portions: Pre-portion snacks like chips or candy to prevent overconsumption.
Prioritize Nutrient-Density: Focus on filling your diet with whole, nutrient-dense foods first. This naturally limits the space for empty-calorie options.
Cook at Home: Preparing meals yourself allows you to control ingredients and avoid the high amounts of hidden sugars and fats found in many processed and fast foods.

Conclusion

While oils take the crown for sheer caloric concentration, the title of most calorie-dense solid food belongs to certain nuts, with macadamia nuts being a leading example. Other top contenders include dark chocolate, nut butters, and dried fruits. The key takeaway is that calorie density is not inherently good or bad; its impact depends on the food's overall nutritional profile. Prioritizing nutrient-dense, high-calorie options like nuts, seeds, and avocados provides energy alongside essential vitamins and minerals, while less nutritious options should be enjoyed in moderation. Understanding the energy dynamics of different foods empowers you to make informed dietary choices that align with your health goals.

For more information on the nutrient composition of various foods, you can visit the USDA Food and Nutrition Information Center website.

Frequently Asked Questions

A food's calorie density is determined by its composition of macronutrients, primarily its fat and moisture content. Fat contains 9 calories per gram, over twice as much as protein or carbohydrates. A food with high fat content and low water content will naturally have a high calorie density.

No. Many calorie-dense foods like nuts, seeds, and avocados are very healthy, providing high amounts of vitamins, minerals, and healthy fats. The healthiness of a food depends on its overall nutritional profile, not just its caloric density.

Calorie density is the number of calories per unit of weight. Nutrient density refers to the amount of beneficial nutrients (vitamins, minerals) a food provides relative to its calorie count. Some foods, like macadamia nuts, are both calorie-dense and nutrient-dense, while processed foods may be calorie-dense but low in nutrients.

Healthy, calorie-dense snack options include a handful of nuts (almonds, walnuts), a piece of dark chocolate, dried fruit, trail mix, or whole-grain toast with natural nut butter or mashed avocado.

For those looking to gain weight, incorporating healthy calorie-dense foods is an effective strategy. Adding extra calories with nuts, seeds, full-fat dairy, or avocados can be done easily through snacks, smoothies, and meal enhancements without requiring excessively large portions.

Yes, but it requires portion control. You can consume calorie-dense foods in moderation as part of a balanced diet while in a calorie deficit. For weight loss, it is often more effective to prioritize low-calorie-dense foods like vegetables and fruits to feel full on fewer calories.

Beyond oils, some of the most calorie-dense vegan foods include macadamia nuts, certain nut butters, and seeds like sunflower or pumpkin. Dried fruits and high-cocoa dark chocolate are also excellent energy sources.