What food contains 1,000 calories?

Eating a balanced diet that provides around 2,000 calories per day is recommended for good health and weight management for most adults. While 2,000 calories is the average, some foods pack far more calories into a single serving. Identifying foods that contain 1,000 calories or more can help guide nutrition choices to keep calorie intake within a healthy range.

Quick Answer

Some examples of foods containing approximately 1,000 calories or more in a single serving include:

  • 2 medium pizzas
  • A large fast food meal with a burger, fries, and soda
  • 5 glazed donuts
  • A whole large pizza
  • A large milkshake
  • 5 slices of cheese pizza

Foods Around 1,000 Calories

Here is a more detailed look at some common foods and serving sizes that contain about 1,000 calories:


  • 2 medium 12-inch pizzas (cheese or pepperoni) – 1,040 to 1,120 calories
  • 1 large 16-inch pizza – 1,120 to 1,440 calories
  • 5 slices of a large 16-inch cheese pizza – 1,000 calories

Fast Food Meals

  • Large double cheeseburger, large French fries, large soda – 1,130 calories
  • 2 regular cheeseburgers, large fries, milkshake – 1,020 calories
  • Large fried chicken sandwich, large fries, large soda – 1,320 calories


  • 5 glazed donuts – 1,100 calories
  • 1 slice of cheesecake (1/6 of whole cheesecake) – 1,070 calories
  • Large fast food milkshake (22 oz) – 1,090 calories
  • 9-inch pecan pie – 1,196 calories

Sandwiches and burgers

  • Double quarter pounder with cheese – 1,090 calories
  • Club sandwich on white bread with bacon, cheese and mayo – 1,051 calories
  • Submarine sandwich (12 inches) with cold cuts and cheese – 1,200 calories

Main dishes

  • 16 boneless buffalo wings (fried) with blue cheese dressing – 1,070 calories
  • 15-inch burrito with rice, beans, cheese and meat – 1,245 calories
  • 2 cups macaroni and cheese – 1,112 calories

Alcoholic drinks

  • Pina colada (16 oz) – 1,020 calories
  • Long island iced tea (16 oz) – 1,038 calories
  • Margarita on the rocks (16 oz) – 1,008 calories
  • 5 beers (12 oz) – 1,000 to 1,500 calories

Why 1,000+ Calories Matters

Eating foods with 1,000 or more calories regularly can lead to weight gain over time. To maintain a healthy weight, most adults need about 2,000 calories per day.

Going over 2,000 calories here and there is unlikely to be an issue for most people. The body is very good at self-regulating and compensating for occasional indulgences by eating a little less later on. However, routinely consuming very high calorie foods makes it much easier to overeat.

Someone whose daily diet regularly includes one or more ~1,000 calorie items would have to be very careful about portions for other meals and snacks to avoid excessive calories. It’s easy for total daily intake to creep up toward 3,000+ calories per day when consistently eating high calorie foods.

Tips for Making Better Choices

You don’t have to totally forbid yourself from ever eating your favorite ~1,000 calorie meal or treat. But you can follow strategies to keep these high calorie options as only occasional indulgences:

  • Split high calorie items with a friend or loved one
  • Order a small or half-size portion
  • Limit yourself to one slice of cake or pizza instead of two or more
  • Eat plenty of fruits, vegetables, lean proteins, and high fiber foods like beans and whole grains to help you feel satisfied on fewer calories

Being more mindful of portion sizes for calorie-dense foods and building your diet around more nutrient-rich, high volume foods can help you meet your calorie goals while still occasionally enjoying a high calorie treat.

Foods Under 300 Calories

To balance out higher calorie items, focus on including plenty of foods that are under 300 calories per serving in your diet. Here are some examples:

Food Serving Size Calories
Apple 1 medium 95
Banana 1 medium 105
Blueberries 1 cup 84
Broccoli 1 cup chopped, cooked 55
Carrots 1 cup chopped, cooked 55
Cucumber 1 medium 45
Chicken breast 3 oz cooked 140
Salmon 3 oz cooked 175
Whole wheat toast 1 slice 70
Baked sweet potato 1 medium 180
Nonfat Greek yogurt 6 oz 100
Hummus 0.5 cup 210
Edamame 0.5 cup shelled, cooked 120
Quinoa 0.5 cup cooked 120
Almonds 1 oz (about 24 nuts) 165

Filling half your plate at meals with non-starchy vegetables and focusing snacks around nutrient-rich choices like fruits, yogurt, nuts and seeds can help satisfy hunger while keeping calorie intake in check.

Healthy Meal Ideas Around 300 Calories

It’s easy to build satisfying 300 calorie meals and snacks with a balance of lean protein, fiber-rich carbohydrates and healthy fats. Here are a few ideas:

  • Scrambled eggs with veggies plus whole grain toast
  • Greek yogurt with berries and slivered almonds
  • Tuna salad stuffed in a tomato with carrot sticks
  • Turkey and avocado wrap with a side salad
  • Quinoa power bowl with chickpeas, broccoli, sunflower seeds and tahini dressing
  • Cottage cheese with pineapple and walnuts
  • Peanut butter and banana on whole wheat bread
  • Chicken salad stuffed in a pita half with baby carrots

Nutrition Tips

Some key nutrition recommendations can promote healthy calorie intake:

  • Eat plenty of non-starchy vegetables like leafy greens, broccoli, peppers, and cauliflower – they provide volume and nutrients with minimal calories
  • Include lean protein like poultry, fish, eggs, legumes, and Greek yogurt to help satisfy hunger
  • Choose whole grains like oats, quinoa, brown rice, and 100% whole wheat bread over refined grains like white rice and white bread
  • Limit added sugar from sodas, candy, baked goods, and other sweets
  • Drink water as your primary beverage
  • Fill up half your plate at meals with vegetables and fruits
  • Read nutrition labels to be aware of calorie contents, especially for processed foods and restaurant items

The Bottom Line

An occasional splurge on a ~1,000 calorie meal or food will likely not have a big impact on weight if your normal diet contains mostly nutritious foods in appropriate portions. But routinely eating high calorie foods makes healthy calorie intake much harder. Focus on whole foods prepared simply with minimal added sugars and unhealthy fats to keep calories under control.

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