Guide
Calorie density: calories per gram of food
Calorie density is how many calories a gram of food carries. Foods under 1.5 calories a gram (150 per 100 g), mostly vegetables, fruits, soups and cooked grains, let you eat a larger amount for the same calories.
Published · By GetFoodFacts · the rules are cited to FDA and USDA, the figures computed from USDA FoodData Central (April 30, 2026 release)
The four bands
| Band | Calories per gram | Per 100 g | Typical foods |
|---|---|---|---|
| Very low | under 0.6 | under 60 | most vegetables, broth soups, fruit |
| Low | 0.6 to 1.5 | 60 to 150 | fruit, cooked grains, beans, low-fat dairy |
| Medium | 1.5 to 4 | 150 to 400 | meat, cheese, bread, pizza |
| High | over 4 | over 400 | crackers, chips, chocolate, nuts, oils |
Source: The bands: British Nutrition Foundation, "Feed Yourself Fuller" chart. The concept: Centers for Disease Control and Prevention, "Low-Energy-Dense Foods and Weight Management: Cutting Calories While Controlling Hunger" (Research to Practice Series No. 5).
USDA food groups, lowest to highest
| Food group | Median calories per 100 g | Very low or low density |
|---|---|---|
| Vegetables and Vegetable Products | 35 | 93% |
| Beverages | 48 | 79% |
| Fruits and Fruit Juices | 59 | 88% |
| Soups, Sauces, and Gravies | 61 | 81% |
| Baby Foods | 69 | 78% |
| Finfish and Shellfish Products | 119 | 69% |
| Legumes and Legume Products | 127 | 62% |
| American Indian/Alaska Native Foods | 140 | 53% |
| Poultry Products | 176 | 31% |
| Dairy and Egg Products | 177 | 46% |
| Pork Products | 180 | 32% |
| Lamb, Veal, and Game Products | 196 | 26% |
| Beef Products | 197 | 20% |
| Meals, Entrees, and Side Dishes | 197 | 38% |
| Restaurant Foods | 204 | 18% |
| Fast Foods | 263 | 5% |
| Sausages and Luncheon Meats | 271 | 15% |
| Spices and Herbs | 282 | 28% |
| Cereal Grains and Pasta | 357 | 21% |
| Baked Products | 366 | 1% |
| Sweets | 366 | 21% |
| Breakfast Cereals | 371 | 15% |
| Snacks | 434 | 0% |
| Nut and Seed Products | 574 | 3% |
| Fats and Oils | 717 | 10% |
Source: USDA FoodData Central (SR Legacy, Foundation), April 30, 2026 release.
Water and fat decide it
Water adds weight without calories and fat adds 9 calories a gram against 4 for protein and carbohydrate, which is why a raw vegetable sits near 0.2 calories a gram and an oil near 9. Drying a food removes its water: grapes have about 0.7 calories a gram, raisins about 3.
Calorie density by food group (research)
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- 21 CFR 101.12, Reference amounts customarily consumed
- the serving each kind of food is labeled by. ecfr.gov
- FDA, Daily Value on the Nutrition and Supplement Facts Labels
- the Daily Values in a table. fda.gov