Top 10 Foods Highest in Calories to Avoid for Weight Loss
High-calorie foods with low nutrient value (referred to as "empty calories") are widely consumed throughout the world, particularly in the typical "Western" diet.
Highly processed foods that are high in calories increase the risk of obesity and diabetes. (1,2)
Avoiding the high-calorie foods listed below is a great way to improve your health and help manage your weight.
High-calorie foods to avoid include fast foods, processed meats, desserts, candies, fatty meats, white bread products, snacks, sugary drinks, alcohol, and condiments. The daily value (DV) for calories is 2000 calories per day. (3) Those wanting to lose weight should aim for 1500-1800 calories per day.
For more information see the article on low-calorie high fiber foods, high protein low carb weight loss meal plans, and the BMI weight loss calculator.
Looking to gain weight or pack on healthy lean muscle? Check out the list of healthy high calorie foods.
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1. Fast Foods (Onion Rings)
Calories per Order Calories per 100g 1246 calories 356 calories Other Fast Foods High in Calories
- 1197 calories in McDonald's Deluxe Breakfast with Syrup and Margarine
- 1061 calories in a Burger King Double Whopper with Cheese
- 961 calories in Denny's Spaghetti and Meatballs
- 906 calories in a Taco Bell Taco Salad
See the ranking of 200 fast foods with the most calories.
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2. Processed Meats (Kielbasa Sausage)
Calories per Large Link Calories per 100g 1232 calories 333 calories Other Processed Meats High in Calories
- 428 calories in 3oz of pepperoni
- 283 in a bratwurst sausage
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3. Desserts (Dulce De Leche)
Calories per Cup Calories per 100g 958 calories 315 calories More High Calorie Desserts
- 537 calories in a slice of chocolate cake with frosting
- 382 calories in a cup of ice-cream
- 367 calories in a slice of upside down pineapple cake
- 290 calories in a slice of blueberry pie
See all baked foods high in calories.
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4. Candies (Chocolate Candy)
Calories per 6oz Package (3/4 Cup) Calories per 100g 811 calories 477 calories Other Candies High in Calories
- 490 calories in a 3.5oz Hershey's Payday Bar
- 458 calories in a 3oz bar of white chocolate
- 450 calories in a 2.8oz bar of Hershey's Pot of Gold Bar
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5. Fatty Meats (Pork Chops with Fat)
Calories in 1 Pork Chop Calories per 100g 525 calories 255 calories More Fatty Meats High in Calories
- 495 calories in a rack of pork ribs
- 400 calories in 3oz of braised beef ribs
- 290 calories in a steak with fat
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6. Bread Products (Soft Pretzels)
Calories in 1 Large Calories per 100g 493 calories 345 calories More High Calorie Bread Products
- 262 calories in 1 piece of naan bread
- 261 calories in 1 bagel
- 231 calories in 1 slice of pan dulce
- 168 calories in 1 cornbread muffin
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7. Snacks (Corn Chips)
Calories per Cup Crushed Calories per 100g 490 calories 557 calories Other Snacks High in Calories
- 426 calories in 3.5oz of shrimp crackers
- 416 calories in 3.5oz of rice crackers
- 293 calories in 1 cup of low-oil tortilla chips
See all high calorie snacks
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8. Sugary Drinks (Cream Soda)
Calories per 16oz Bottle Calories per 100g 252 calories 51 calories Other Sugary Drinks High in Calories
- 246 calories in a 16oz glass of horchata
- 207 calories in a 16oz cola
- 202 calories in a 16z root beer
- 197 calories in a 16oz sprite
- 166 calories in a 16oz ginger ale
See the list of all high calorie drinks.
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9. Alcohol (Dessert Wine)
Calories per 5oz Glass Calories per 100g 236 calories 160 calories Other Alcoholic Drinks High in Calories
- 206 calories in 1 bottle of high alcohol beer
- 154 calories in 1.5oz of coffee cream liqueur (Baileys)
- 153 calories in a 12oz can of beer
- 129 calories in a 5oz glass of Zinfandel
- 127 calories in a 5oz glass of red wine (Burgundy)
Less alcohol means fewer calories. While it can be considered healthy to have 1 drink a day, any more packs on calories and carries other bad health effects. See the list of low calorie wines, and the list of beverages high in calories.
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10. Condiments (Salad Dressing)
Calories in 2 Tblsp Calories per 100g 132 calories 399 calories Other Condiments High in Calories
- 67 calories in a tblsp of syrup
- 56 calories in a tblsp of jam or preserves
- 29 calories in a tblsp of BBQ sauce
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From the Nutrient Ranking Tool
Use the ranking tool links below to select foods and create your own food list to share or print.
- Foods High in Calories
- Foods Low in Calories
- Vegetables High in Calories
- Fruits High in Calories
- Vegetarian Foods High in Calories
- Nuts High in Calories
- Grains High in Calories
- Beans High in Calories
- Dairy High in Calories
- Breakfast Cereals High in Calories
- Fast Foods High in Calories
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
- Rauber F, Steele EM, Louzada MLDC, Millett C, Monteiro CA, Levy RB. Ultra-processed food consumption and excess weight among US adults PLoS One. 2020 May 1;15(5):e0232676. doi: 10.1371/journal.pone.0232676. eCollection 2020. 32357191
- Vitale M, Costabile G, Testa R, D'Abbronzo G, Nettore IC, Macchia PE, Giacco R. Consumption of ultra-processed foods is associated with obesity, diabetes and hypertension in Canadian adults Adv Nutr. 2024 Jan;15(1):100121. doi: 10.1016/j.advnut.2023.09.009. Epub 2023 Dec 18. 38245358
- USDA - Calories on the Nutrition Facts Label
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