Backpacking long distances in mountainous terrain can burn up to 5,000 calories per day. Because fat provides the highest source of calories per gram, hikers need to consume a greater amount of fat to account for lost calories. If you are planning a thru-hike, we suggest adding an extra amount of fat gradually to your diet, and to focus predominately on non-animal (unsaturated) sources to maintain cardiovascular health. While hiking, continue to add more fat calories by supplementing all your meals with the added fats listed here.
High Fat Foods Sorted by Total Calories
| Nutrients Per Ounce | |||||
| Food Product | 1 ounce (28.35 grams) |
Fat (g) |
Protein (g) |
Carbs (g) |
Total Calories (kcal) |
| Oils (Olive, Peanut, Canola) | 2 TB | 28 | 0 | 0 | 250 |
| Coconut Oil | 2 TB | 27 | 0 | 0 | 234 |
|
Butter Powder, Full Fat (Use Sparingly) |
2.5 TB | 14 | 0 | 0 | 213 |
| Macadamia Nuts, Roasted | 11 whole nuts | 22 | 2 | 4 | 204 |
| Pecans, Raw | 19 halves | 20 | 3 | 4 | 196 |
| Peanut Butter | 2 TB | 16 | 7 | 8 | 188 |
| Coconut, Dry Shredded, Unsweetened | 1/3 cup | 18 | 2 | 7 | 187 |
| Brazilnuts, Dry | 6 whole nuts | 19 | 4 | 3 | 186 |
| Walnuts, English, Raw | 14 halves | 18 | 4 | 4 | 185 |
| Hazelnuts/Filberts, Blanched | 21 whole nuts | 17 | 4 | 5 | 178 |
| Sesame Seed Sources (e.g.Tahini in Hummus) | 2 TB | 15 | 5 | 6 | 175 |
| Peanuts, Dry, All Types | 28 whole nuts | 14 | 7 | 6 | 166 |
| Chocolate, Dark, 60-69% Cacao | 2 squares | 11 | 2 | 15 | 164 |
| Sunflower Seed, Dry Kernels | 3.5 TB | 14 | 6 | 6 | 164 |
| Cashews, Roasted | 18 whole nuts | 13 | 4 | 9 | 163 |
| Almonds | 23 whole nuts | 14 | 6 | 6 | 163 |
| Pistachio, Dry | 49 whole nuts | 13 | 6 | 8 | 161 |
| Flax Seed | 3 TB | 12 | 5 | 8 | 151 |
| Whole Milk, Dried (Use Sparingly) |
1/4 cup | 8 | 7 | 11 | 141 |
| Chia Seed | 2 TB | 9 | 4 | 12 | 139 |
| Tofu, Freeze Dried (Koyadofu) | 2 square pieces (1.5″) | 9 | 14 | 4 | 136 |
| Hard/Aged Cheese (Goat, Cheddar, Muenster, Monterey, Parmesan) (Use Sparingly) |
1 slice | 10 | 9 | 1 | 128 |
A complete listing of food calories can be found at USDA database.
The vegetarian website soystache also offers an excellent summary of high calorie foods.
