For long-distance backpackers, the significance of consuming high-calorie vegetarian fats cannot be overstated. When traversing mountainous terrain, you can burn up to 5,000 calories daily. Since fat provides the highest calorie content by weight, hikers should increase their fat intake to compensate for these lost calories. However, it’s not just about energy. Fats also play crucial roles in insulating your body, supporting immunity and brain health, and aiding in the absorption of vitamins from the food you eat. They even help carry fat-soluble vitamins, including vitamins A, D, E, and K.
It’s important to recognize that not all fats are created equal. Some fats are essential, meaning your body cannot produce them and must obtain them through diet. These essential fats include omega-6 fatty acid (linoleic acid) and omega-3 fatty acid (linolenic acid), which are found in high concentrations in nuts, seeds, and fish. Understanding the importance of these essential fats will help you make informed nutritional choices and ensure that your body’s needs are met while on the trail.
When planning meals for a long-distance hiking trip, consider boosting the calorie content of your trail meals by incorporating fats from oils, nuts, and seeds. Focus primarily on healthier plant-based fats (monounsaturated), like olive oil and polyunsaturated (found in walnuts, sunflower oil). While tropical oils (such as palm oil, coconut oil, and cocoa butter) are plant-based, they tend to be high in saturated fat. There is ongoing debate about whether saturated fats from plants affect the heart the same way as those found in animal products. We recommend using all saturated fat in moderation and avoid trans fats entirely. 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.