Which food has the highest calories, veg?: A Guide to Calorie-Dense Plant-Based Foods

November 7, 2025 •

4 min read

Gram for gram, oil is the most calorie-dense food on the planet, with olive oil containing around 884 calories per 100g. In the context of whole foods, however, many plant-based items are surprisingly rich in energy, so understanding which food has the highest calories, veg, is crucial for both weight management and balanced nutrition.

Quick Summary

This article explores the most calorie-dense vegetarian foods, focusing on healthy fats found in nuts, seeds, and oils. It details the energy content of these and other plant-based staples like avocados, legumes, and dried fruits, providing valuable information for managing caloric intake.

Key Points

Olive Oil is #1: Per gram, olive oil is one of the most calorie-dense foods available, containing around 884 kcal per 100g, mostly from healthy fats.
Nuts are Calorie-Dense Whole Foods: Pecans, macadamia nuts, and walnuts are among the highest-calorie whole vegetarian foods, providing concentrated energy and healthy fats.
Avocados Offer Healthy Fats: A single medium avocado provides around 240 calories, primarily from heart-healthy monounsaturated fats.
Dried Fruits Boost Calories: The removal of water in dried fruits like dates and raisins significantly increases their calorie density compared to their fresh counterparts.
Legumes and Grains Add Bulk: Foods like lentils, chickpeas, and oats are also excellent sources of calories, balancing carbohydrates and protein with high energy.
Nut Butters are Concentrated Powerhouses: Spreads like peanut butter and tahini are incredibly calorie-dense, ideal for adding energy to meals and snacks.
Prioritize Nutrient-Rich Sources: When increasing caloric intake, focus on healthy fats from nuts, seeds, and oils rather than empty calories from processed foods.

Understanding Calorie Density in a Plant-Based Diet

Calorie density refers to the number of calories in a given weight of food. While fruits and vegetables are typically low in calorie density due to high water content, some plant-based foods, particularly those high in fat, can be extremely calorie-dense. This knowledge is essential for individuals aiming to gain weight, athletes needing fuel, or anyone looking to add healthy, concentrated energy to their diet.

The Most Calorie-Dense Vegetable Option: Fats and Oils

When we consider the question, "which food has the highest calories, veg?", the answer, by a significant margin, is fats and oils. Unlike whole foods, these are almost pure fat, and since fat contains nine calories per gram compared to four calories per gram for carbohydrates and protein, they pack a powerful punch.

Olive Oil: Provides around 884 kcal per 100g, making it the most concentrated source of vegetarian calories. It is an excellent source of monounsaturated fats.
Coconut Oil: Another calorie-dense fat, rich in medium-chain triglycerides (MCTs), with high-calorie content similar to other vegetable oils.
Avocado Oil: Extracted from the avocado fruit, this oil is also a concentrated source of healthy monounsaturated fat and high in calories.

Nuts and Seeds: Healthy Calorie Powerhouses

After oils, nuts and seeds are among the most calorie-dense whole foods in the vegetarian kingdom. Their high-fat content contributes to their significant energy value. They also offer a wealth of other nutrients, including protein, fiber, and vitamins.

Macadamia Nuts: Among the highest in fat and calories, with over 700 kcal per 100g.
Pecans and Walnuts: Rich in healthy fats, providing a substantial calorie boost.
Chia Seeds: These tiny seeds swell in liquid and are packed with healthy fats, fiber, and over 400 kcal per 100g.
Flaxseeds (Milled): Another excellent source of healthy fats and fiber, providing over 500 kcal per 100g.
Nut Butters: Spreads like peanut butter and almond butter are concentrated sources of calories and healthy fats. Two tablespoons of peanut butter can contain over 190 calories.

Fruits and Starchy Vegetables

While most fruits are relatively low-calorie, a few are notable for their higher energy content, mainly due to higher sugar content or healthy fats.

Avocado: A single medium avocado can contain around 240 calories, primarily from monounsaturated fats.
Dried Fruits: Dates, figs, and raisins have their water removed, concentrating the sugars and increasing calorie density. Dates, for example, can contain 250-300 calories per handful.
Starchy Vegetables: Potatoes and sweet potatoes are not as calorie-dense as nuts but still provide substantial energy compared to leafy greens. A cooked sweet potato provides around 180 calories per cup.

Legumes and Grains

Certain legumes and grains are also excellent sources of calories, offering a good balance of carbohydrates, protein, and fiber.

Lentils: Cooked lentils provide over 115 kcal per 100g, along with significant protein and fiber.
Chickpeas: A cup of cooked chickpeas offers 269 calories.
Oats: Rolled oats provide a substantial 371 kcal per 100g and are a great source of complex carbs and fiber.

Comparison of Top Calorie-Dense Vegetarian Foods


Food Item	Serving Size	Approximate Calories	Primary Calorie Source
Olive Oil	1 tbsp (14g)	124	Fat
Macadamia Nuts	1 oz (28g)	~204	Fat
Peanut Butter	2 tbsp (32g)	~196	Fat
Avocado	1 medium	~240	Fat
Dates	1 oz (28g)	~79	Carbohydrates
Cooked Chickpeas	1 cup (240g)	~269	Carbohydrates & Protein
Rolled Oats	100g	~371	Carbohydrates
Dark Chocolate (Vegan)	1 oz (28g)	~144-180	Fat & Sugar

Maximizing Caloric Intake Healthfully

For those looking to increase their caloric intake on a vegetarian diet, combining these foods is key. For example, a smoothie with bananas, a scoop of nut butter, and a sprinkle of seeds can be a very calorie-dense and nutrient-rich meal. Including olive oil in dressings, cooking with coconut oil, and snacking on nuts and dried fruits are other effective strategies.

It's important to remember that not all high-calorie foods are created equal. Prioritizing healthy fats and unrefined carbohydrates from whole foods ensures that you are gaining energy alongside essential vitamins, minerals, and fiber, rather than just empty calories from processed options.

Conclusion: The Answer is in Healthy Fats

When seeking to identify which food has the highest calories, veg, the definitive answer lies in the concentrated healthy fats found in plant-based oils, nuts, and seeds. While a tablespoon of olive oil provides the most concentrated calories by weight, a variety of other whole foods like avocados, dried fruits, and certain legumes offer significant energy. Incorporating these calorie-dense options strategically into a balanced diet is a powerful way to manage weight, fuel athletic performance, and ensure adequate nutritional intake on a vegetarian or vegan diet. For further reading on vegan nutrition, Harvard's T.H. Chan School of Public Health offers excellent resources on avocados and other plant-based foods.

Frequently Asked Questions

The single most calorie-dense food on a gram-for-gram basis is vegetable oil, with olive oil containing around 884 calories per 100g. Among whole foods, macadamia nuts and other nuts are extremely high in calories.

Yes, nuts are an excellent source of high-quality vegetarian calories. They are packed with healthy fats, protein, and fiber, and a small handful can provide a significant energy boost.

Vegetarians can increase their calorie intake by incorporating more healthy fats from nuts, seeds, avocados, and oils. Including dried fruits, whole grains like oats, and legumes such as lentils and chickpeas can also help.

Most non-starchy vegetables are low in calories due to their high water content. However, starchy vegetables like potatoes, corn, and sweet potatoes have more calories, while fatty fruits like avocados are significantly higher.

Yes, many vegetable oils like olive and avocado oil are considered healthy because they are rich in beneficial unsaturated fats, which support heart health. They should be consumed in moderation as part of a balanced diet.

Among common dried fruits, dates are often cited for their high calorie content, providing a quick source of energy due to their concentrated sugar content. A handful can easily contain hundreds of calories.

Both nuts and seeds are very calorie-dense due to their fat content. Some nuts like macadamias are exceptionally high, but seeds like chia and flax are also very energy-rich and offer excellent nutritional benefits.