Everyday foods / USDA portions
High calorie foods: 40 everyday options.
High calorie foods include nuts, oils, peanut butter, cheese, dried fruit, granola and avocado. Compare 40 everyday options by calories in a common serving and in 100 g. This table can help when adding energy for weight gain or measuring portions to keep track of calories.
Compare calories per serving and per 100 g.
Weights are edible portions. Cooked foods are weighed after cooking unless the serving names a USDA raw-size basis. Plain boiled vegetables, beans and grains have no added salt; oil, butter and other extras are included only when named.
40 foods · calories · per serving · high to low
| Food & USDA serving | Calories per serving | Calories per 100 g |
|---|---|---|
| Granola½ cup (61 g)Grains & snacks · USDA 171646 ↗ | 298 cal | 489 cal |
| Bagel1 medium (3½–4 inches) (105 g)Grains & snacks · USDA 174899 ↗ | 277 cal | 264 cal |
| Raw macadamia nuts1 oz (10–12 kernels) (28.35 g)Nuts & seeds · USDA 170178 ↗ | 204 cal | 718 cal |
| Pecans1 oz (19 halves) (28.35 g)Nuts & seeds · USDA 170182 ↗ | 196 cal | 691 cal |
| Peanut butter2 tbsp (32 g)Nut & seed spreads · USDA 174266 ↗ | 191 cal | 598 cal |
| Unsweetened dried coconut1 oz (28.35 g)Fruit & dried fruit · USDA 170170 ↗ | 187 cal | 660 cal |
| Brazil nuts1 oz (6 kernels) (28.35 g)Nuts & seeds · USDA 170569 ↗ | 187 cal | 659 cal |
| English walnuts1 oz (14 halves) (28.35 g)Nuts & seeds · USDA 170187 ↗ | 185 cal | 654 cal |
| Dark chocolate1 oz (28.35 g)Grains & snacks · USDA 170273 ↗ | 170 cal | 598 cal |
| Dry-roasted peanuts (unsalted)1 oz (28.35 g)Nuts & seeds · USDA 173806 ↗ | 166 cal | 587 cal |
| Dry-roasted sunflower seeds (unsalted)1 oz (28.35 g)Nuts & seeds · USDA 170563 ↗ | 165 cal | 582 cal |
| Almonds1 oz (23 kernels) (28.35 g)Nuts & seeds · USDA 170567 ↗ | 164 cal | 579 cal |
| Roasted pumpkin seeds (unsalted)1 oz (28.35 g)Nuts & seeds · USDA 170557 ↗ | 163 cal | 574 cal |
| Raw pistachios1 oz (49 kernels) (28.35 g)Nuts & seeds · USDA 170184 ↗ | 159 cal | 560 cal |
| Raw cashews1 oz (28.35 g)Nuts & seeds · USDA 170162 ↗ | 157 cal | 553 cal |
| Chia seeds1 oz (28.35 g)Nuts & seeds · USDA 170554 ↗ | 138 cal | 486 cal |
| Trail mix with chocolate and salted nuts and seeds1 oz (28.35 g)Grains & snacks · USDA 167969 ↗ | 137 cal | 484 cal |
| Tortilla chips1 oz (28.35 g)Grains & snacks · USDA 167558 ↗ | 134 cal | 472 cal |
| Dark seedless raisins1 small box (1.5 oz) (43 g)Fruit & dried fruit · USDA 168165 ↗ | 129 cal | 299 cal |
| Canola oil1 tbsp (14 g)Oils & fats · USDA 172336 ↗ | 124 cal | 884 cal |
| Coconut oil1 tbsp (13.6 g)Oils & fats · USDA 171412 ↗ | 121 cal | 892 cal |
| Soybean oil1 tbsp (13.6 g)Oils & fats · USDA 171411 ↗ | 120 cal | 884 cal |
| Olive oil1 tbsp (13.5 g)Oils & fats · USDA 171413 ↗ | 119 cal | 884 cal |
| Parmesan cheese1 oz (28.35 g)Cheese & cream · USDA 171247 ↗ | 119 cal | 420 cal |
| Cheddar cheese1 oz (28.35 g)Cheese & cream · USDA 173414 ↗ | 114 cal | 403 cal |
| Avocado½ fruit, flesh only (68 g)Fruit & dried fruit · USDA 171706 ↗ | 114 cal | 167 cal |
| Swiss cheese1 oz (28.35 g)Cheese & cream · USDA 171251 ↗ | 111 cal | 393 cal |
| Pitted prunes¼ cup (43.5 g)Fruit & dried fruit · USDA 168162 ↗ | 104 cal | 240 cal |
| Butter1 tbsp (14.2 g)Oils & fats · USDA 173410 ↗ | 102 cal | 717 cal |
| Granola bar1 bar (21 g)Grains & snacks · USDA 167542 ↗ | 99 cal | 471 cal |
| Sunflower seed butter (unsalted)1 tbsp (16 g)Nut & seed spreads · USDA 170155 ↗ | 99 cal | 617 cal |
| Almond butter1 tbsp (16 g)Nut & seed spreads · USDA 168588 ↗ | 98 cal | 614 cal |
| Mayonnaise1 tbsp (13.8 g)Oils & fats · USDA 171009 ↗ | 94 cal | 680 cal |
| Dried figs¼ cup (37.25 g)Fruit & dried fruit · USDA 174665 ↗ | 93 cal | 249 cal |
| Tahini1 tbsp (15 g)Nut & seed spreads · USDA 170189 ↗ | 89 cal | 595 cal |
| Dried apricots (sulfured)¼ cup, halves (32.5 g)Fruit & dried fruit · USDA 173941 ↗ | 78 cal | 241 cal |
| Pitted Medjool date1 date (24 g)Fruit & dried fruit · USDA 168191 ↗ | 66 cal | 277 cal |
| Heavy whipping cream1 tbsp (15 g)Cheese & cream · USDA 170859 ↗ | 51 cal | 340 cal |
| Regular cream cheese1 tbsp (14.5 g)Cheese & cream · USDA 173418 ↗ | 51 cal | 350 cal |
| Ground flaxseed1 tbsp, ground (7 g)Nuts & seeds · USDA 169414 ↗ | 37 cal | 534 cal |
Use high calorie foods to compare portions.
For weight gain, foods that provide more energy in a smaller amount can make it easier to add calories to meals. If you are watching calories, weighing the same foods can help account for toppings, spreads and cooking fats. Overall intake and your needs determine how these foods fit.
Per 100 g compares energy density. Per serving compares the specific portions listed, which range from a tablespoon to a whole item. Avocado has fewer calories per 100 g than oil or nuts because it contains more water. This is an editorial comparison without a universal “high calorie” threshold.
Questions about high calorie foods.
What foods are high in calories?
Oils, nuts, seeds, nut butters, cheese, granola, dried fruit and chocolate can provide substantial energy for their weight. Avocado contains more water and fewer calories per 100 g than oils or nuts, but can still add meaningful energy in a usual portion.
Can high calorie foods fit a weight gain goal?
Energy-dense foods can help add calories in smaller amounts of food. Whether body weight changes depends on overall intake and energy needs over time; no single food guarantees weight gain. Use the portion column to measure additions to meals.
Why do per-serving and per-100-g rankings differ?
Household servings have different weights. A tablespoon of oil and a bagel are not equal amounts of food. Per 100 g compares energy density; per serving compares the amounts listed here. There is no universal calorie cutoff used to select this editorial list.
Sources & calculation method.
All table values come from USDA FoodData Central, SR Legacy, April 2018 bulk CSV. Each row links its specific FDC record. The table uses USDA’s reported energy and total dietary fiber, with no replacement values from brands or other datasets.
- Per serving = USDA value per 100 g × edible serving grams ÷ 100. Household weights use a USDA measure or the stated fraction or multiple of it, including ½ cup beans, ¼ cup dried fruit, ½ cup granola and 3 cups air-popped popcorn.
- Calories round to the nearest whole calorie; fiber rounds to one decimal gram; weights display at most two decimals. Sorting uses unrounded amounts. A small rounded value is not missing data.
- Food-name links open existing food pages, which may use another portion or preparation; collard greens link to a raw-food page. The USDA record link identifies the exact preparation used here. These are reference food compositions; recipes and products vary.