For long-distance backpackers, the importance of consuming high-calorie vegetarian fats cannot be overstated. You can burn up to 5,000 calories daily when you’re backpacking in mountainous terrain. Because fat provides the highest source of calories by weight, hikers should consume more fat to account for lost calories. But it’s not just about energy. Fats also play a vital role in insulating your body, supporting immunity and brain health, and aiding in the absorption of vitamins you get from food. They even act as carriers for fat-soluble vitamins (A, D, E, and K).
When it comes to fats, it’s crucial to understand that they are not all the same. Some fats are essential, meaning your body can’t produce them internally and must consume them through food. These essential fats, including omega-6 fatty acid (linoleic acid) and omega-3 fatty acid (linolenic acid), are highest in nuts, seeds, and fish. By grasping the significance of these essential fats, you can make informed choices about your nutrition and ensure you’re meeting your body’s needs while out on the trail.
When planning food for a long-distance hiking trip, we suggest boosting calories to your trail meals by adding fats (oil, nuts/seeds). Focus predominately on healthier plant-based fats (unsaturated) such as olive oil to maintain cardiovascular health. Although tropical oils (palm, coconut, and cocoa butter) are plant-based fats, they are high in saturated fat. There is controversy regarding whether or not saturated fats from plants have the same harmful effects on the heart as those found in animal products. We advise you to use these in moderation. Here is a list of fats to increase your daily calorie requirements.
High-Fat Foods Sorted by Total Calories
| Nutrient List | |||||||
| Amounts per 1 ounce (28g) | Amounts per 100 grams | ||||||
| Amount per 1 ounce | Fat | Protein | Carbs | Total Cal (kcal) per ounce | Total Cal (kcal) per 100 grams | Total kilojoules (kJ) per 100 grams | |
| Food Product | (g) | (g) | (g) | ||||
| Oils (Olive, Avocado,Canola) | 2 TB | 28 | 0 | 0 | 250 | 883 | 3692 |
| Coconut Oil | 2 TB | 27 | 0 | 0 | 234 | 826 | 3456 |
| Butter Powder, Full Fat (Use Sparingly; Saturated animal fat) | 2.5 TB | 14 | 0 | 0 | 213 | 752 | 3146 |
| Pili Nuts, Raw | 15 whole nuts | 23 | 3 | 1 | 204 | 720 | 3013 |
| Macadamia Nuts, Roasted | 11 whole nuts | 22 | 2 | 4 | 204 | 720 | 3013 |
| Pecans, Raw | 19 halves | 20 | 3 | 4 | 196 | 692 | 2895 |
| Peanut Butter Creamy | 2 TB | 16 | 7 | 8 | 188 | 664 | 2777 |
| Coconut, Dry Shredded, Unsweetened | 1/3 cup | 18 | 2 | 7 | 187 | 660 | 2762 |
| Brazil nuts, Dry | 6 whole nuts | 19 | 4 | 3 | 186 | 657 | 2748 |
| Walnuts, English, Raw | 14 halves | 18 | 4 | 4 | 185 | 653 | 2733 |
| Hazelnuts/Filberts, Blanched | 21 whole nuts | 17 | 4 | 5 | 178 | 628 | 2629 |
| Sesame Seed Sources (Tahini in Hummus) | 2 TB | 15 | 5 | 6 | 175 | 618 | 2585 |
| Almonds | 23 whole nuts | 14 | 6 | 6 | 170 | 600 | 2511 |
| Chocolate, Dark, 70-80% Cacao | 2 squares | 12 | 2 | 13 | 170 | 600 | 2511 |
| Peanuts, Dry, All Types | 28 whole nuts | 14 | 7 | 6 | 167 | 590 | 2467 |
| Sunflower Seed, Dry Kernels | handful (3.5 TB) | 14 | 6 | 6 | 164 | 579 | 2422 |
| Cashews, Roasted | 18 whole nuts | 13 | 4 | 9 | 163 | 575 | 2407 |
| Pistachio, Dry | 49 whole nuts | 13 | 6 | 8 | 161 | 568 | 2378 |
| Peanut Butter Powder, 28% Fat | 1/4 cup | 8 | 11 | 8 | 150 | 530 | 2215 |
| Tiger Nuts | 3 TB | 8 | 1 | 18 | 140 | 494 | 2068 |
| Whole Milk, Dried | 1/4 cup | 8 | 7 | 11 | 140 | 494 | 2068 |
| Banana Chips, Coconut Oil Baked | 10 chips | 8 | 1 | 19 | 142 | 501 | 2097 |
| Chia Seed | 2 TB | 9 | 4 | 12 | 139 | 491 | 2053 |
| Tofu, Freeze Dried (Koyadofu) | 2 square pieces (1.5″) | 9 | 14 | 4 | 136 | 480 | 2009 |
| Flax Seed | 3 TB | 12 | 5 | 8 | 130 | 459 | 1920 |
| Hard/Aged Cheese (Cheddar, Muenster, Monterey, Parmesan) | 1 slice or 1.5 TB cheese powder | 10 | 9 | 1 | 128 | 452 | 1890 |
| Ramen Noodles, 1 Block | 1 Block | 2 | 10 | 18 | 127 | 448 | 1876 |
| Olives (Pitted, Dry, Oil Cured) | 10 olives | 7 | 0 | 12 | 124 | 438 | 1831 |
| Roasted Edamame (Dry) | handful | 4 | 10 | 13 | 124 | 438 | 1831 |
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.