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 51–100 of 100 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Bananas, overripe, raw | Fruits and Fruit Juices | 85.00 kcal | 4% |
| 52 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 84.00 kcal | 4% |
| 53 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 83.00 kcal | 4% |
| 54 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 65.00 kcal | 3% |
| 55 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 62.00 kcal | 3% |
| 56 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 61.00 kcal | 3% |
| 57 | Mustard, prepared, yellow | Spices and Herbs | 61.00 kcal | 3% |
| 58 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 61.00 kcal | 3% |
| 59 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 60.00 kcal | 3% |
| 60 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 60.00 kcal | 3% |
| 61 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 60.00 kcal | 3% |
| 62 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 59.00 kcal | 3% |
| 63 | Kiwifruit, green, raw | Fruits and Fruit Juices | 58.00 kcal | 3% |
| 64 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 57.00 kcal | 3% |
| 65 | Pears, raw, bartlett | Fruits and Fruit Juices | 57.00 kcal | 3% |
| 66 | Eggs, Grade A, Large, egg white | Dairy and Egg Products | 55.00 kcal | 3% |
| 67 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 50.00 kcal | 2% |
| 68 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 50.00 kcal | 2% |
| 69 | Egg, white, raw, frozen, pasteurized | Dairy and Egg Products | 48.00 kcal | 2% |
| 70 | Oranges, raw, navels | Fruits and Fruit Juices | 47.00 kcal | 2% |
| 71 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 47.00 kcal | 2% |
| 72 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 45.00 kcal | 2% |
| 73 | Onions, red, raw | Vegetables and Vegetable Products | 44.00 kcal | 2% |
| 74 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 43.00 kcal | 2% |
| 75 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 43.00 kcal | 2% |
| 76 | Peaches, yellow, raw | Fruits and Fruit Juices | 42.00 kcal | 2% |
| 77 | Nectarines, raw | Fruits and Fruit Juices | 39.00 kcal | 2% |
| 78 | Onions, yellow, raw | Vegetables and Vegetable Products | 38.00 kcal | 2% |
| 79 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 37.00 kcal | 2% |
| 80 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 37.00 kcal | 2% |
| 81 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 37.00 kcal | 2% |
| 82 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 36.00 kcal | 2% |
| 83 | Onions, white, raw | Vegetables and Vegetable Products | 35.00 kcal | 2% |
| 84 | Kale, raw | Vegetables and Vegetable Products | 35.00 kcal | 2% |
| 85 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 34.00 kcal | 2% |
| 86 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 34.00 kcal | 2% |
| 87 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 34.00 kcal | 2% |
| 88 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 34.00 kcal | 2% |
| 89 | Broccoli, raw | Vegetables and Vegetable Products | 32.00 kcal | 2% |
| 90 | Strawberries, raw | Fruits and Fruit Juices | 31.00 kcal | 2% |
| 91 | Broccoli, raw | Vegetables and Vegetable Products | 31.00 kcal | 2% |
| 92 | Strawberries, raw | Fruits and Fruit Juices | 31.00 kcal | 2% |
| 93 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 29.00 kcal | 1% |
| 94 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 29.00 kcal | 1% |
| 95 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 27.00 kcal | 1% |
| 96 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 21.00 kcal | 1% |
| 97 | Tomatoes, canned, red, ripe, diced | Vegetables and Vegetable Products | 18.00 kcal | 1% |
| 98 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 17.00 kcal | 1% |
| 99 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 17.00 kcal | 1% |
| 100 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 12.00 kcal | 1% |
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