Fat is Calorie Dense
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 |