Foods high in Energy

Every food and ingredient below is ranked by measured Energy content per 100 g, drawn live from 135 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Energy

Ranked by Energy per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (kJ)
1	Oil, coconut	Foundation Food	3,480
2	Egg, yolk, dried	Foundation Food	2,740
3	Nuts, almonds, dry roasted, with salt added	Foundation Food	2,590
4	Seeds, sunflower seed kernels, dry roasted, with salt added	Foundation Food	2,560
5	Peanut butter, smooth style, with salt	Foundation Food	2,500
6	Egg, whole, dried	Foundation Food	2,410
7	Pork, cured, bacon, cooked, restaurant	Foundation Food	2,090
8	Flour, soy, full-fat	Foundation Food	1,890
9	Cookies, oatmeal, soft, with raisins	Foundation Food	1,800
10	Cheese, parmesan, grated	Foundation Food	1,760
11	Cheese, cheddar	Foundation Food	1,710
12	Cheese, swiss	Foundation Food	1,640
13	Sugars, granulated	Foundation Food	1,610
14	Flour, rice, brown	Foundation Food	1,580
15	Egg, white, dried	Foundation Food	1,570
16	Cheese, American, restaurant	Foundation Food	1,570
17	Flour, whole wheat, unenriched	Foundation Food	1,550
18	Cheese, pasteurized process, American, vitamin D fortified	Foundation Food	1,530
19	Flour, wheat, all-purpose, enriched, bleached	Foundation Food	1,530
20	Flour, soy, defatted	Foundation Food	1,530
21	Flour, bread, white, enriched, unbleached	Foundation Food	1,520
22	Flour, corn, yellow, fine meal, enriched	Foundation Food	1,520
23	Flour, wheat, all-purpose, unenriched, unbleached	Foundation Food	1,510
24	Flour, wheat, all-purpose, enriched, unbleached	Foundation Food	1,500
25	Flour, rice, white, unenriched	Foundation Food	1,500

Lowest in Energy

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (kJ)
126	Pickles, cucumber, dill or kosher dill	Foundation Food	50
127	Lettuce, cos or romaine, raw	Foundation Food	70
128	Tomatoes, canned, red, ripe, diced	Foundation Food	76
129	Beans, snap, green, canned, regular pack, drained solids	Foundation Food	86
130	Tomatoes, grape, raw	Foundation Food	113
131	Sauce, salsa, ready-to-serve	Foundation Food	122
132	Broccoli, raw	Foundation Food	132
133	Strawberries, raw	Foundation Food	132
134	Melons, cantaloupe, raw	Foundation Food	141
135	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Foundation Food	143

More on Energy

What Energy is, how it is measured, and where these values come from.

Energy nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.