Fat is Calorie Dense

cooking
Written By Judy Doherty, MPS, PCII

Low Calorie Density - Choose These More Often

The items on the following chart are all relatively low in calorie density and high in moisture content and fiber. They are also low in fat. Listing foods by the calories per pound is a good way to compare their calorie density.

Category Products Calories per pound Calorie Density
Vegetables all 65-195 very low
Fruits all except avocado 135-425 low
Nonfat dairy nonfat milk, yogurt 180-400 low
Egg whites nonfat egg substitute 226 low
High-water carbs potato, peas, beans, 300-600 moderately low
pasta, rice, barley,
cooked cereals
Poultry & fish lean poultry 450-650 moderately low
lean fish, shellfish

High Calorie Density - Limit These Selections

Fat is an energy-dense food. Olive oil, lard, vegetable oil, and shortening are all in the 4,000-calories-per-pound range. This is much higher than fruits and vegetables and other foods shown in the chart above. If you lower the fat in your diet, you should not replace it with refined carbohydrates like sugar. It is important to choose your fats wisely. Nuts, avocados, and olives all have good fats. Cheese, fatty meats, fried foods and processed foods have fats that are harmful for your heart.

Category Products Calories per pound Calorie Density
Cheese, egg yolks cheddar, Swiss, Brie 1,500-2,000 high
Processed foods potato chips, cookies, 1,500-2,500 very high
salad dressing, candies,
brownies, fudge, crackers
High-fat products chocolate candy, 2,500-3,000 very high
coconut, peanut butter,
nuts, seeds
High-fat products bacon, margarine, butter 3,000-3,500 very high
mayonnaise
Fats, oils olive oil, lard, vegetable oil, 4,000 extremely high
shortening
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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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