Calorie Density Chart

People on a diet are recommended to consume fewer calories which leads to the question of how many calories should be consumed. Calorie density helps you measure the calorie count of your food compared to its weight and volume.

Calorie density is sometimes called energy density and calculates calories per 100 grams (3.5 ounces) of food. Consuming foods that have a low-calorie density can also aid in weight loss for people who want to maintain a healthy weight.

A plate full of veggies and fruits will have a low-calorie density compared to a beef steak of the same weight. So, it’s not about the quantity of the food you choose to fill up your plate; it’s about what you prefer.

The concept supports eating large and filling portions but choosing low-calorie foods. To learn more about this new weight loss technique, consult the article below. We have also designed a calorie density chart to help you analyze your meals and resort to healthy eating.

Low-calorie dense foods chart

Food Calorie Density Chart

Variety is the secret ingredient to sticking to any diet plan, but you can try new things and make your meals more enjoyable, filling, and healthy. 

Calorie dense food chart offers you a variety of foods suitable for high-calorie density. It can be boring to add only low-density food to your meals. After all, you are human and cannot just eat greens. 

The food calorie density chart lets you improvise and design your meals using foods with good to moderate density, which includes fish, chocolate, olive oil, nuts, vegetables, fruits, meat, etc. 

On your cheat day, you can enjoy the guilty pleasures of high-calorie-dense foods such as Burgers, fries, shakes, cakes, and more. 

Low-Calorie Dense Foods

Low-calorie-dense foods are the ones that you can consume without worrying about portion control. 

They have fewer calories and help you feel fuller when you are starved. Most dieticians recommend incorporating more of the best calorie-dense foods for good health.

You might be thinking that healthy calorie-dense foods are only vegetables and fruits. However, that’s not true! One can enjoy a variety of foods such as pulses, fish, lean meat, and more. 

Low-calorie-dense meals also include whole grains such as brown rice, quinoa, and brown pasta.

Legumes are also a great source of nutrition for people who prefer low-calorie-dense meals. Beans, lentils, and chickpeas are healthy options for making salads or consuming them as it is with olive oil and salt. 

Lastly, you can also enjoy rich soups and stews that contain lean protein and are also delicious.

FoodsCaloriesServing size
Apple951 medium apple
Broccoli311 cup, cooked
Cauliflower251 cup, cooked
Celery161 stalk
Cucumber161/2 cucumber
Egg whites172 egg whites
Green beans311 cup, cooked
Grapefruit621/2 grapefruit
Lean meat923 ounces
Low-fat yogurt1001 cup
Watercress41 cup
Zucchini221 medium zucchini
Strawberries501 cup
Cooked black beans1201 cup

Highest Calorie Dense Foods

High-calorie foods are also the most calorie-dense foods; hence their intake should be restricted if you watch your weight. Nonetheless, you can still enjoy such foods in moderation for a balanced diet. 

A smart move would be to pair high-density foods with low-density foods such as vegetables and fruits.

Low-density foods will not only provide nutrition but also aid in the digestion of high-density foods. If you plan to have beef stew, you can consume a small portion and have lots of grilled potatoes, spinach, and zucchini. This way, you can enjoy a variety of flavors and also feel full.

Sugary drinks, processed foods, oils, cheese, and fried items are the most calorie-dense foods that should be avoided on a diet. If you still crave high-calorie-dense foods, you can find healthier alternatives, such as switching from regular pasta to brown pasta.

FoodsCaloriesServing Size
Avocado3221/2 cup
Nuts160-1801 ounce
Seeds150-1701 ounce
Oils120-1401 tablespoon
Fatty meats200-2503 ounces
Fried foods200-2501 ounce
Pastries and cakes200-2501 slice
Butter717100 g
Chips150-2001 ounce
Sugary drinks100-15012 ounces

Vegan Calorie Density Chart

If you eat a pound of tomatoes, you will have more food than a bagel. However, since vegetables are low-calorie dense foods, you will consume fewer calories per bite. 

People looking for a low-calorie meal add veggies because they are low-calorie-dense foods. They contain more fiber and water than other high calorie high-calorie dense food.

The main advantage of a vegan calorie-dense diet is that it helps you feel full, which is the prominent problem people face on a diet. Most people give up on dieting because they are always starving. 

Not with this diet can you eat more without worrying about calories. Want to know which veggies you can add to your meals? Refer to the table below.

FoodsCaloriesServing Size
Lentils2301 cup cooked
Beans2201 cup cooked
Chickpeas2201 cup cooked
Tofu1901/2 cup
Tempeh1801/2 cup
Oatmeal1501/2 cup cooked
Whole grains150-1701 cup cooked
Potatoes1601 medium
Sweet potatoes1601 medium
Bananas1051 medium
Dates2005 dates

Chef Aj Calorie Density Chart

Chef Aj is a food expert who can also help design calorie density charts according to your physique.

Chef aj

People might advise you to take it easy or not be so hard on yourself, but Chef AJ has a different perspective about how she perceives life.

“Everyone is trying to do what is easy, but are you willing to do what it takes? She encourages people to go the extra mile to stay fit for a healthier lifestyle. 

Chef AJ has some drool-worthy instant one-pot vegan recipes to help you quickly prep your meals. You can get in touch with her to get a consultation for weight loss.

Mcdougall Calorie Density Chart


The worst part of dieting is planning fun and filling meals. Plan your meals the Dr.Mcdougall way to enjoy healthy yet mouth-watering food. 

Dr. Mcdougall believes that for a nutritious diet, it’s essential to have a low-fat, starch-based, and high-fiber diet of fresh fruits and vegetables. He inspires people toward a healthier lifestyle through his recipes and weight loss programs. 

You can book a consultation for personalized diet plans and achieve great results. Mr. Dougall has been a blessing for many people suffering from weight issues. He can be your savior too.

Jeff Novick Calorie Density Chart


I have grown up listening to this myth, eating less to control your weight; I give a standing ovation to Jeff Novick for debunking this myth along with many others.

Novick inspires people through his excellent tips that can significantly impact your health. He also encourages people to eat more low-calorie density foods to lose weight and live longer. 

As a dietician, he suggests that people switch to a plant-based diet and cut down on animal and processed foods as they have high-density calories. For more information on how to turn your life around, book a consultation now!!

Final Words

Eating an unbalanced diet and then considering excessive gymming will help you burn more calories than you are right, but it won’t be as effective as switching to a balanced diet. 

Studies reveal that incorporating low and high-calorie-dense foods in your meals will offer better results at meeting your nutrition needs and maintaining a healthy weight.

 The printable calorie density chart above is your best tool for planning balanced meals. You can still work on the calories in vs. calories burnt approach, but recording how many calories you have burned is too tiring. So make your life easy and save out calorie density chart to make your meals more beneficial.