What are the most caloric foods?
Dieters and, more generally, those who are weight-conscious, regularly refer to the calories contained in food. A good indicator of nutritional value, but it does not necessarily reveal the real quality of a food. Because not all caloric foods are necessarily devoid of nutrients… To see more clearly, here is a Top 10 of the most caloric foods.
What are calories?
Acalorieis a unit of measurement of energy. In nutrition, the large calorie (or kilocalorie, kcal) is used to define theamount of energy a food can provide to the body. Thus it is estimated that one gram of fat provides 9 kcal, one gram of protein 4 kcal and one gram ofcarbohydrates4 kcal.
Calories are a relatively reliable unit of measurement for the energy quality of each food and, therefore, its propensity to makeyou fat – unspent calories are systematically stored by the body. However, it is important to keep in mind that the caloric index of a food is not enough to define its nutritional quality. Two foods can have the same number of calories per 100 g, but provide totally different nutrients (micro- and macro-). Thus, not all calories are “equal”:
- Abananaand a madeleine have the same number of calories, but it is understood that it is better to eat the banana, rich in fiber and sugars assimilated by the body.
- The same goes for aservingof almonds and three Oreo cookies. Yet it seems obvious that the consumption of oilseeds will not have the same impact on the body as that of industrial biscuits.
- This is also the case for a small chicken leg, which “weighs” the same number of calories as a glass of wine. Yet its two foods will have a very different impact on the body.
Also, it is as much about looking at the calories contained in food, as in the other nutrients they are likely to bring, to make informed food choices.
Top 10 Most Caloric Foods
Most caloricfood No.1: natural vegetable oils
Whether it is sunflower, rapeseed, avocado or walnut, oil remains the most caloric food, with 900 kcal per 100 g. It is therefore a question of ensuring that you moderate your consumption of vegetable fats. Moreover, we must not forget that the body needslipids: they play both an energy storage role (in the form of triglycerides, in adipose tissue) but also a structural role (cellular membranes). Some fatty acids are synthesized by the body, but others are provided directly by food. Natural vegetable oils are therefore high calorie foods, but necessary for health. They are a reliable source of omega-3, -6 and -9 essential fatty acids, and sometimesantioxidantvitamins .
# 2 Highest Calorie Food : Animal Fats
Nothing surprising, since lipids are the nutrients with the highest caloric load. However, fats of animal origin do not have the same structure as vegetable oils, because they generally contain more saturated fatty acids, and therefore “bad”cholesteroltag. Cholesterol is a vital type of lipid, as it ensures, among other things, an endocrine function (precursor of steroid hormones). But overindulging in foods high in saturated fat can be detrimental to cardiovascular health. Also, it is a question of moderating your consumption of animal fats, such as duck or goose fat (898 kcal per 100 g), but also butter (745 kcal) and its derivatives.
Highest Calorie Food # 3 : Oilseeds
Some nuts are particularly rich in lipids, and oil is sometimes extracted from them. The most caloric oilseeds are pecans (739 kcal), macadamia nuts (735 kcal), Brazil nuts (705 kcal) and walnuts (698 kcal). However, it is in our best interest to consume dried fruits (in moderation):
- Their dense and fiber -rich texture generates significant chewing, and therefore the acceleration of the feeling of satiety .
- They contain “good fats”, namely mono- and polyunsaturated acids.
- They are good sources of vitamins and minerals – pecans provide vitamin B1, copper and manganese, while Brazil nuts are very rich in vitamin E and selenium.
We will therefore take care to control the quantities of dried fruits that we eat, especially if we are concerned about our weight. Moreover, it is advisable to consume them in case of small cravings (they are perfect “appetite suppressants“) or before a sports session.
Highest Calorie Food # 4 : Chocolate
Or should we say chocolates, because the nutritional structure of Chocolatevaries depending on whether we are talking about dark, white, or milk chocolate. Thereby :
- Dark chocolate with 70% cocoa “weighs” 599 kcal per 100 g, and it contains about 43 g of fat, 46 g of carbohydrates and 9 g of protein. It is also a source of potassium and magnesium.
- Soft dark chocolate with 45-59% cocoa contains 543 kcal per 100g, with 31 g of fat, 62 g of carbohydrates and 5 g of protein. It is less rich in minerals than bitter chocolate.
- Milk chocolate is significantly lower in calories (520-570 kcal) and its composition varies: 30 g of fat, 50-60 g of carbohydrates and 7-11 g of protein. It also contains calcium and phosphorus, but less magnesium than dark chocolate.
- Finally, white chocolate “weighs” 539 kcal per 100g. It is as fat as soft dark chocolate (about 32 g), high in carbohydrates (59 g) and lower in protein (6 g). It is rich in potassium.
We therefore note that chocolate is caloric, but that its nutritional quality varies enormously depending on whether it is consumed bitter or sweet. In addition, it is now accepted that sugar is significantly more harmful to health than fat. This is one of the reasons why it is often advised to prefer dark chocolate to milk chocolate. In addition, cocoa is a supplier of minerals and antioxidant substances favorable to health. Also, it is a question of consuming chocolate in moderation, of preferring consumption atthe end of a meal rather than in the heart of the afternoon (avoiding insulin peaks) and of favoring quality chocolate with a good cocoa content.
Highest Calorie Food # 5 : Appetizer Cookies
Cheese crackers, shrimp crisps and other puffed peanut biscuits are high in calories: around 500 to 550 kcal per 100 g. In question: they are made from refined flour (high glycemic load) and puffed or fried (addition of fat and long cooking). Thus their saturated fats, in addition to causing weight gain, promote cardiovascular disease. The white flour that composes them promotes insulin peaks and therefore fat storage. TheSaltand sugar they contain are also harmful to health. Finally, in good processed products, they are poor in micronutrients. Appetizer cookies are therefore not only calorie bombs, but theircalories are “empty”tag. Avoid if you want to maintain a healthy weight or just stay healthy.
Highest calorie food # 6 : spread
A very popular food product but unfortunately very high in calories and low in diet: 530 kcal per 100 g, no less than 58 g of sugar and a fat content of 29 g. The chocolate-hazelnut spread is, among other things, made fromrefined sugar (therefore a simple carbohydrate which, when consumed in excess, has harmful consequences for the body, such as metabolic syndrome) and coconut Oil. Palm(concentrated in saturated fatty acids, up to 50%). It is therefore again a food not only caloric, but which does not bring anything interesting to the body.
Highest calorie food # 7 : Ready-to-eat pasta
It is obviously more convenient and faster to buy a ready-made roll of dough to make a quiche, pizza or pie. Moreover, ready-made dough, whether broken, shortbread or even more so, puff pastry, is an extremely caloric food – of the order of 500 kcal per 100 g. How can this caloric load be explained? Simply because this pasta is made from fats rich in saturated fatty acids (like palm oil, again) and white flour. And although manufacturers are making efforts to select better quality raw materials, ready-made pasta remains a low-dietary food and should be consumed in moderation.
Highest calorie food # 8 : industrial sauces
Pesto, mayonnaise, béarnaise or even vinaigrette: industrial sauces are foods to avoid. In terms of calories, the values are variable:
- 517 kcal per 100 g for the pesto – which cannot be explained by the content of olive oil, pine nuts and cheese.
- 727 kcal for mayonnaise – A sauce “whipped” with oil.
- 490 kcal for béarnaise, samurai sauce or caesar – often high in fat, but also high in sugar, which acts as a highly addictive flavor enhancer.
It is therefore preferable to prepare your own sauces: the addition of fat and salt is controlled, and you can find healthier alternatives by using quark , tomato, lemon, spices and herbs…
Highest calorie food # 9 : candies, cookies and sugary drinks
We are not teaching you anything by telling you that all sweets, from candies to cakes, including sodas and chocolate bars, are high calorie foods. More worrying, their high sugar content. Sugarwhen consumed daily and in excess, causes insulin resistance and thus increases the risk of type 2 diabetestag. But that’s not all: it also promotes the formation ofvisceral fat, which is often synonymous with metabolic syndrome (obesity, high blood pressure, heart problems). And finally: the daily and high consumption of sugar can lead to NASH, or non-alcoholic fatty liver disease (more commonly known as “fatty liver syndrome”.bold”). It is therefore a question of greatly moderating your consumption of sweets, which must remain exceptional. And if you can get away with it, that’s even better.
Highest calorie food # 10 : deli meats
But beware, not all charcuterie and cured products are created equal. Among the most caloric: salami (480 kcal), chorizo (477 kcal), rillettes (420 kcal), sausage (410 kcal). Foods rich in “bad” cholesterol and moreover very salty. Also, if you are a fan of charcuterie, you will prefer lighter products, like Grisons meat (200 kcal), cooked ham (115 kcal) or bresaola (175 kcal).
“Honourable” Mention
Other caloric foods include:
- Hard cheeses: Parmesan, Edam and other Comté are very caloric (on average 400 kcal per 100g). But they are also reliable sources of calcium. Also it is interesting to eat it from time to time.
- Cod liver oil: as caloric as a vegetable oil (900 kcal), but an incredible source ofvitamin D. It’s quite simple, we do not do better in the rest of the diet …
- Avocado: a very fatty fruit, which “weighs” 205 kcal per 100 g. But an incredible source of essential nutrients for the human body. Vitamins, minerals and monounsaturated fatty acids. Do not zap.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.