Most people think calories are bad. They are not. A calorie is simply the amount of energy a food contains, and your body needs energy to move, think, and maintain itself. The question is not whether to eat calories, but how many, and which foods deliver them alongside nutrients your body actually uses.
Calorie density varies wildly across foods. Fats pack nine calories per gram; proteins and carbohydrates pack four. A ranking by calories per 100 g shows you which foods are energy-dense and which are sparse. This is useful when you need to know whether a serving will satisfy hunger or slip past it unnoticed. Bear in mind that calorie counts on labels assume standard moisture content, so the actual density of fresh produce can shift with season and storage.
FDA daily value: 2000 kcal
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Showing 1–50 of 69 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Oil, coconut | Fats and Oils | 833.00 kcal | 42% |
| 2 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 620.00 kcal | 31% |
| 3 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 612.00 kcal | 31% |
| 4 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 597.00 kcal | 30% |
| 5 | Flour, soy, full-fat | Legumes and Legume Products | 452.00 kcal | 23% |
| 6 | Cookies, oatmeal, soft, with raisins | Baked Products | 430.00 kcal | 22% |
| 7 | Sugars, granulated | Sweets | 385.00 kcal | 19% |
| 8 | Sugars, granulated | Sweets | 385.00 kcal | 19% |
| 9 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 370.00 kcal | 18% |
| 10 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 366.00 kcal | 18% |
| 11 | Flour, soy, defatted | Legumes and Legume Products | 366.00 kcal | 18% |
| 12 | Flour, rice, brown | Cereal Grains and Pasta | 365.25 kcal | 18% |
| 13 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 364.00 kcal | 18% |
| 14 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 363.00 kcal | 18% |
| 15 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 362.00 kcal | 18% |
| 16 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 359.00 kcal | 18% |
| 17 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 358.00 kcal | 18% |
| 18 | Flour, rice, glutinous | Cereal Grains and Pasta | 358.00 kcal | 18% |
| 19 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 358.00 kcal | 18% |
| 20 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 288.00 kcal | 14% |
| 21 | Bread, white, commercially prepared | Baked Products | 270.00 kcal | 14% |
| 22 | Bread, whole-wheat, commercially prepared | Baked Products | 254.00 kcal | 13% |
| 23 | Figs, dried, uncooked | Fruits and Fruit Juices | 249.00 kcal | 12% |
| 24 | Figs, dried, uncooked | Fruits and Fruit Juices | 249.00 kcal | 12% |
| 25 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 229.00 kcal | 11% |
| 26 | Hummus, commercial | Legumes and Legume Products | 229.00 kcal | 11% |
| 27 | Garlic, raw | Vegetables and Vegetable Products | 143.00 kcal | 7% |
| 28 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 130.00 kcal | 6% |
| 29 | Ketchup, restaurant | Vegetables and Vegetable Products | 117.00 kcal | 6% |
| 30 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 97.00 kcal | 5% |
| 31 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 97.00 kcal | 5% |
| 32 | Bananas, overripe, raw | Fruits and Fruit Juices | 85.00 kcal | 4% |
| 33 | Bananas, overripe, raw | Fruits and Fruit Juices | 85.00 kcal | 4% |
| 34 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 65.00 kcal | 3% |
| 35 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 62.00 kcal | 3% |
| 36 | Mustard, prepared, yellow | Spices and Herbs | 61.00 kcal | 3% |
| 37 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 61.00 kcal | 3% |
| 38 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 60.00 kcal | 3% |
| 39 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 59.00 kcal | 3% |
| 40 | Kiwifruit, green, raw | Fruits and Fruit Juices | 58.00 kcal | 3% |
| 41 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 57.00 kcal | 3% |
| 42 | Pears, raw, bartlett | Fruits and Fruit Juices | 57.00 kcal | 3% |
| 43 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 47.00 kcal | 2% |
| 44 | Oranges, raw, navels | Fruits and Fruit Juices | 47.00 kcal | 2% |
| 45 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 45.00 kcal | 2% |
| 46 | Onions, red, raw | Vegetables and Vegetable Products | 44.00 kcal | 2% |
| 47 | Peaches, yellow, raw | Fruits and Fruit Juices | 42.00 kcal | 2% |
| 48 | Nectarines, raw | Fruits and Fruit Juices | 39.00 kcal | 2% |
| 49 | Onions, yellow, raw | Vegetables and Vegetable Products | 38.00 kcal | 2% |
| 50 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 37.00 kcal | 2% |
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