High-calorie foods over 400 kcal per 100 g

106 foods on 17 Fit have more than 400 kcal per 100 g. The most: lard, goose fat and corn oil.

Energy density, the calories in a gram, is highest in foods with plenty of fat and little water: oils and butter, nuts and seeds, chocolate, crisps, fatty meats and hard cheese. A small portion of them carries as many calories as a plate of vegetables, which is why this list shows the calories in a usual portion next to those per 100 g. It is the list to check when you watch portions, or when you want compact, energy-rich food.

Updated: 21 October 2026

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Per 100 g and per usual portion. Tap a column heading to sort.

	Food
1	Lard1 tbsp ≈ 13 g	902	117	100	0
2	Goose fat1 tbsp ≈ 13 g	900	117	99.8	0
3	Corn oil1 tbsp ≈ 14 g	900	126	100	0
4	Duck fat1 tbsp ≈ 13 g	898	117	99.8	0
5	Schmaltz (chicken fat)1 tbsp ≈ 13 g	898	117	99.8	0
6	Coconut oil1 tbsp ≈ 13 g	892	116	99.1	0
7	Olive oil1 tbsp ≈ 13 g	884	115	100	0
8	Sunflower oil1 tbsp ≈ 13 g	884	115	100	0
9	Flaxseed oil1 tbsp ≈ 13 g	884	115	100	0.1
10	Avocado oil1 tbsp ≈ 14 g	884	124	100	0
11	Canola oil1 tbsp ≈ 14 g	884	124	100	0
12	Sesame oil1 tbsp ≈ 14 g	884	124	100	0
13	Peanut oil1 tbsp ≈ 14 g	884	124	100	0
14	Grapeseed oil1 tbsp ≈ 14 g	884	124	100	0
15	Macadamia nutsTypical serving · 30 g	718	215	75.8	7.9
16	ButterTypical serving · 10 g	717	72	81	0.9
17	MargarineTypical serving · 10 g	717	72	80.7	0.2
18	PecansTypical serving · 30 g	691	207	72	9.2
19	Mayonnaise1 tbsp ≈ 15 g	680	102	75	1
20	Pine nutsTypical serving · 20 g	673	135	68.4	13.7
21	Brazil nutsTypical serving · 20 g	659	132	67.1	14.3
22	WalnutsTypical serving · 30 g	654	196	65	15
23	HazelnutsTypical serving · 30 g	628	188	60.8	14.9
24	Sunflower seed butter1 tbsp ≈ 16 g	617	99	55.2	17.3
25	Almond butter1 tbsp ≈ 16 g	614	98	55.5	21
26	Mixed nutsTypical serving · 30 g	607	182	53.5	19.5
27	Dark chocolateTypical serving · 20 g	598	120	42.6	7.8
28	Tahini1 tbsp ≈ 15 g	595	89	53.8	17
29	Honey roasted almondsTypical serving · 30 g	594	178	49.9	18.2
30	Peanut butter1 tbsp ≈ 16 g	588	94	50	25
31	Cashew butter1 tbsp ≈ 16 g	587	94	49.4	17.6
32	Clotted cream1 tbsp ≈ 15 g	586	88	63.5	1.6
33	Sunflower seedsTypical serving · 30 g	584	175	51	21
34	Pork rindsTypical serving · 30 g	580	174	40.3	54.1
35	AlmondsTypical serving · 30 g	579	174	50	21
36	Prawn crackersTypical serving · 25 g	570	143	39	0.3
37	PeanutsTypical serving · 30 g	567	170	49.2	25.8
38	PistachiosTypical serving · 30 g	560	168	45.3	20.2
39	Pumpkin seedsTypical serving · 30 g	559	168	49	30.2
40	CashewsTypical serving · 30 g	553	166	43.9	18.2
41	Hemp seeds1 tbsp ≈ 10 g	553	55	48.8	31.6
42	Caesar dressing1 tbsp ≈ 15 g	542	81	57.9	2.2
43	Chocolate spread1 tbsp ≈ 20 g	539	108	29.7	5.4
44	White chocolateTypical serving · 25 g	539	135	32.1	5.9
45	Milk chocolateTypical serving · 25 g	535	134	29.7	7.7
46	Flaxseed1 tbsp ≈ 10 g	534	53	42.2	18.3
47	Taramasalata1 tbsp ≈ 15 g	534	80	54.8	6.8
48	Potato chips (crisps)Typical serving · 30 g	532	160	34	6.4
49	Candy bars1 piece ≈ 25 g	523	131	28.1	6.1
50	Banana chipsTypical serving · 30 g	519	156	33.6	2.3
51	Pork bellyTypical serving · 100 g	518	518	53	9.3
52	Tartar sauce1 tbsp ≈ 15 g	517	78	55	1
53	CrackersTypical serving · 30 g	510	153	26.4	6.6
54	Turrón1 piece ≈ 15 g	508	76	25.2	7.9
55	Candy-coated chocolatesTypical serving · 30 g	505	152	24.3	5.5
56	Cinnamon stars (Zimtsterne)1 piece ≈ 10 g	505	51	25.9	14.2
57	PepperoniTypical serving · 30 g	504	151	46.3	19.3
58	Tortilla chipsTypical serving · 40 g	497	199	22.3	6.6
59	Sugar cookies1 piece ≈ 15 g	496	74	26.1	6.8
60	GranolaTypical serving · 50 g	489	245	24.3	13.7

How the list is made

Foods with more than 4 kcal per gram (over 400 kcal per 100 g), the highest band of energy density, ranked by kcal per 100 g; the table shows the first 60. Fortified foods and the foods whose usual portion is under 10 g are left out. Values from the 17 Fit catalog, for the form each page leads with.

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High-calorie foods over 400 kcal per 100 g

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