Backpacking long distances in mountainous terrain can burn up to 5,000 calories per day. Because fat provides the highest source of calories by weight, hikers need to consume a higher amount of fat to account for lost calories. Besides providing energy, fats are vital for insulating your body, supporting immunity and brain health. They are also necessary for vitamin absorption, acting as carriers for fat-soluble vitamins (A, D, E, and K).
There are many different types of fats, but only a few are essential. The essential fats are those that your body cannot create internally and must be consumed through food. These essential fats include omega-6 fatty acid (linoleic acid), and omega-3 fatty acid (linolenic acid), and are highest in nuts, seeds, and fish. See also a chart of the breakdown of fats (omega-3 and omega-6) found in nuts and seeds.
If you are planning food for a long-distance hike, we suggest adding fat (oil, nuts/seeds) to all of your trail meals. 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 effect on the heart as the saturated fat found in animal products. We advise you to use these in moderation. Here is a list of fats to use to increase your daily calorie requirements.
| 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.
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