Which food has the highest calories per 100g?

November 24, 2025 •

3 min read

Food is made up of macronutrients, with fat providing more than twice the calories per gram compared to protein or carbohydrates. The simple answer to which food has the highest calories per 100g is any food that is almost entirely pure fat. While oils and animal fats are the most direct examples, other whole foods also rank highly due to their low water content.

Quick Summary

Pure fats and oils, such as lard and vegetable oils, have the highest caloric density, providing approximately 900 calories per 100 grams. Foods with lower moisture content, like macadamia nuts, also rank high in calorie density. This is because fat provides 9 calories per gram, compared to 4 calories per gram for carbohydrates and protein.

Key Points

Pure Fats Lead: Any food that is nearly 100% pure fat, such as lard or coconut oil, has the highest calorie count per 100g, approaching 900 kcal.
Fat's Energy Density: Fat contains 9 calories per gram, over twice the energy of protein and carbohydrates, which have 4 calories per gram.
Whole Food Leader: Among whole, unprocessed foods, macadamia nuts are one of the most calorically dense, at around 716-725 calories per 100g.
Water Content Matters: Foods with high water content are less calorically dense, while those with low water content, like nuts and seeds, are more energy-dense.
Portion Control is Key: For weight management, awareness of the high calorie density in fats, oils, and other fat-rich foods is crucial for monitoring portion sizes.
Calorie Dense Foods Examples: Besides fats and oils, other examples of high-calorie foods include butter (717 kcal), dark chocolate (546 kcal), and peanut butter (588 kcal) per 100g.

Understanding Calorie Density

Calorie density refers to the number of calories in a given weight of food. It is primarily determined by a food's macronutrient composition and water content. Fat is the most calorically dense macronutrient, providing about 9 calories per gram, while carbohydrates and protein offer only 4 calories per gram. Therefore, the highest calorie foods per 100g are those with the highest percentage of fat and the lowest percentage of water.

The Role of Macronutrients

Fat's high caloric value means that even a small amount of oil, lard, or butter contains a significant number of calories. This is why cooking methods that add a lot of fat can dramatically increase a meal's total energy content. In contrast, foods high in water and fiber, such as fruits and vegetables, are very low in calorie density, as water contains zero calories.

The Highest Calorie Foods Per 100g

While a theoretical 'pure fat' would be the ultimate winner, several real-world foods come very close to this maximum calorie count. Edible oils and rendered animal fats are the most direct examples. Lard, for instance, is a rendered pork fat consisting of nearly 100% fat and is reported to contain over 900 calories per 100g. Similarly, vegetable oils are almost pure fat, with extra virgin olive oil and coconut oil providing around 884-899 calories per 100g.

Comparing High-Calorie Foods


Food Category	Specific Example	Approx. Calories per 100g
Pure Fats (Animal)	Lard	902
Pure Fats (Plant)	Coconut Oil	892
Pure Fats (Plant)	Vegetable Oil	884
Nuts	Macadamia Nuts (roasted)	716
Dairy	Butter	717
Baked Goods	Dark Chocolate (>70% cocoa)	546
Nut Butters	Peanut Butter	588
Seeds	Sunflower Seeds	589

Why nuts and seeds are also highly caloric

While not as calorie-dense as pure fats, nuts and seeds are significantly higher in calories per 100g than most other whole foods. This is because they have a high fat content and low moisture. Macadamia nuts, for instance, are particularly rich in fat, which is why they approach the calorie count of butter. Their nutritional composition makes them an energy-dense, albeit healthy, snack option. Other high-fat foods, like dark chocolate and certain cheeses, also have a high energy density for the same reason: they contain a considerable amount of fat relative to their weight.

Caloric Content and Context

Understanding the calorie density of different foods is important for diet and nutrition planning. For those trying to gain weight, incorporating energy-dense foods can be beneficial. Conversely, those on a calorie-restricted diet should be mindful of portion sizes when consuming high-calorie items like oils, nuts, and cheeses. A small serving of oil can contribute as many calories as a much larger portion of a water-rich food like salad greens.

Navigating High-Calorie Foods

While the sheer caloric value of fats like lard and coconut oil is highest, they are generally used in small quantities. A more practical answer to the original question might consider the highest-calorie foods commonly consumed in larger portions, which often include nuts, nut butters, and certain baked goods or confectionery items. These foods can add up quickly in terms of calories. Ultimately, the context of your dietary goals should determine how you approach consuming these energy-dense items.

Conclusion

In summary, the food with the absolute highest calories per 100g is pure fat, whether from an animal source like lard (approx. 902 kcal) or a plant source like vegetable oil (approx. 884 kcal). This is a direct consequence of fat's high energy-per-gram ratio. Among whole, non-processed foods, macadamia nuts stand out as one of the most calorie-dense options. Understanding calorie density is key for making informed dietary choices, whether your goal is weight management or simply understanding the energy content of what you eat.

This information is for educational purposes and should not replace professional medical or nutritional advice. Consult a healthcare provider or a registered dietitian for personalized guidance.

Frequently Asked Questions

Fats contain more calories because their chemical structure holds more energy. Each gram of fat provides approximately 9 calories, while protein and carbohydrates provide only 4 calories per gram.

The healthiness of a food is not solely determined by its calorie count. While pure fats like lard and oils are the most calorie-dense, healthy fats (like those in avocados, nuts, and olive oil) are essential for your body and can be part of a balanced diet when consumed in moderation.

Most edible oils are very close in caloric content, as they are nearly 100% fat. Values typically range between 884 and 900 calories per 100g, with minor variations depending on the type of oil.

Water has zero calories, so a food with higher water content will have a lower calorie density for the same weight. This is why cucumbers are low-calorie, while nuts are high-calorie.

No, high-calorie foods are not inherently bad. They are energy-dense and can be important for people who need to gain weight or fuel intense physical activity. For most people, consuming them in moderation is key to maintaining a balanced diet.

Nuts are very calorie-dense due to their high fat content, but they also contain some protein and fiber. Oils, being almost pure fat, are slightly more calorie-dense per 100g.

Use this knowledge to manage portion sizes, especially with high-calorie additions like cooking oils and butter. If you are watching your calorie intake, a small amount of oil for dressing or cooking can add a significant number of calories without adding much volume.