What Food Has the Highest Calories

When people talk about high-calorie foods, it usually refers to items that pack a large amount of energy into a small volume. These foods are often rich in fat, sugar, or both, making them highly dense in calories per gram. But if you're wondering what food has the highest calories per serving or per gram, there are clear frontrunners that stand out from the rest.

The Highest-Calorie Food by Weight

Pure fat is the most calorie-dense macronutrient, offering nine calories per gram. So it’s no surprise that foods made almost entirely of fat top the list. At the extreme end of the scale, oils—particularly vegetable oils like olive oil, sunflower oil, or coconut oil—contain around 900 calories per 100 grams. That makes oil the highest-calorie food by weight.

Butter and lard come close, with about 720 to 750 calories per 100 grams. Nut butters like peanut butter or almond butter, although containing some protein and fibre, still clock in at roughly 600 to 650 calories per 100 grams due to their high fat content.

High-Calorie Foods by Portion Size

When it comes to actual meals or single items people commonly eat, some dishes are notorious for their extremely high calorie loads. One of the top contenders is fast food-style burgers with cheese, bacon, sauces, and a large bun. A fully loaded fast food burger with chips and a soft drink can easily surpass 1,500 calories in one sitting.

Desserts like cheesecakes, chocolate lava cake, or deep-fried ice cream can also pack over 1,000 calories per portion, depending on the ingredients. Foods like pizza, fried chicken, creamy pasta, and sugary coffee drinks with whipped cream are also among the highest in total calorie content when served in restaurant-sized portions.

Foods That Combine Sugar and Fat

Many of the highest-calorie foods don’t just contain a lot of fat—they also combine it with sugar. This pairing increases energy density while reducing satiety, making it easier to overconsume. Items like doughnuts, pastries, and chocolate bars fall into this category. A single chocolate bar, depending on the brand and size, can range from 250 to 500 calories or more.

These foods are often ultra-processed, engineered to taste good and trigger repeat cravings. They deliver high calories with minimal fibre, protein, or nutrients, which is why they can quickly lead to excess energy intake without satisfying hunger for long.

Impact on Diet and Health

Eating high-calorie foods is not inherently bad. In fact, for people with high energy needs—such as athletes, people recovering from illness, or those trying to gain weight—calorie-dense foods can be helpful. However, for the average person with moderate activity levels, regularly eating extremely high-calorie foods can contribute to weight gain, especially if not balanced with exercise and nutrient-rich meals.

These foods also tend to be lower in vitamins, minerals, and fibre, which can lead to nutritional gaps if they make up too much of the diet. The combination of saturated fats and added sugars may also increase the risk of heart disease, diabetes, and other metabolic conditions if consumed excessively.

Healthier High-Calorie Alternatives

Not all high-calorie foods are unhealthy. Foods like nuts, seeds, avocados, oily fish, and whole milk dairy products are calorie-rich but also provide essential nutrients, healthy fats, and satiety. A handful of almonds, for example, may contain over 150 calories, but it also delivers fibre, protein, and vitamin E.

For people who need to increase calorie intake without resorting to processed or sugary foods, these whole-food options are a better route. Smoothies made with nut butters, Greek yoghurt, oats, and fruit are another nutritious way to consume more calories with balance.

Summary

The food with the highest calories by weight is pure fat, particularly oils, which contain about 900 calories per 100 grams. In everyday diets, fast food, rich desserts, and processed snacks often hold the top spot in terms of total calorie content per portion. While high-calorie foods are not inherently unhealthy, the source of those calories matters. Prioritising nutrient-dense, calorie-rich foods like nuts, seeds, and avocados offers a healthier way to meet energy needs without compromising overall nutrition. Being aware of portion sizes and calorie density can help maintain a balanced, sustainable approach to eating.