10 High-Calorie Foods for Cold Weather

The best high-calorie foods for cold weather are energy-dense foods that also bring protein, fiber or healthy fats: nuts and nut butters, cheese, oats, dried fruit, olive oil, avocado, fatty fish and hearty stews. Your body spends extra energy in the cold when you shiver, wear heavy gear and work hard outdoors, and field studies show people often eat less than they burn in those conditions [1][2][3]. A few compact, calorie-rich foods make it easier to keep up.

Key Takeaways

Hard outdoor work in the cold raises energy needs: shivering, heavy clothing, breathing cold air and moving through snow all add to the cost [3][4].
In one Arctic-style training study, people ate about 2,400 calories a day while burning about 4,900, and lost 2.7% of their body weight [2].
Fat has 9 calories per gram, more than twice the 4 calories in carbohydrate or protein, so nuts, nut butters, cheese and oils pack the most energy into a small portion [6].
Cold air can dull thirst by up to 40%, so plan to drink even when you do not feel thirsty [5].
Comfort dishes like stew and pot pie can fit, but whole-food choices give you more fiber and nutrients per calorie.

Evidence grade: Moderate. Several field studies, mostly small and in military personnel, consistently show higher energy use and lower food intake during hard work in the cold; there are no trials of specific "warming" foods.

Why Your Body Uses More Energy in the Cold

When you get cold, your body responds in two main ways. Blood vessels in the skin narrow to hold heat in, and muscles start to shiver, which produces heat by burning fuel [4]. Shivering is real work, and it runs on the energy from your food.

The cold also makes ordinary activity more costly. A 2024 review of military research listed the main reasons: the body's heat-saving responses, heavy winter clothing and gear, breathing cold air, bad weather, and cold-specific tasks such as walking in snow. Wind, wet conditions and altitude add even more strain [3].

These findings come from people doing hard physical work outdoors. They do not show that sitting in a heated home in winter requires a large calorie increase. If your winter routine includes skiing, snowshoeing, shoveling, hunting, winter hiking or working outside, the research is far more relevant to you.

Energy Needs in the Cold: What Military Research Shows

Much of what we know comes from studies of soldiers, because armies need to feed people working in extreme conditions. In a summary of energy measurements in 424 male service members, daily energy use ranged from about 3,100 to 7,100 calories, with an average near 4,600. For 77 women, the average was about 2,850 calories a day. Energy use did not seem to rise in hot weather but tended to be higher in the cold or at high altitude [1].

A 2020 study followed 10 Canadian reservists during a winter field course. Measured with the doubly labelled water method, a gold-standard technique, they burned about 4,900 calories a day. They ate only about 2,400, even though roughly 5,700 calories of rations were available. The gap led to a 2.7% drop in body weight over the exercise [2]. The researchers described this as voluntary under-eating: people simply did not eat enough.

The 2024 review adds that the high energy cost of working in the cold raises the risk of an energy shortfall and dehydration, followed by drops in physical and mental performance [3]. The practical lesson is simple: when you are active in the cold, eating enough is often harder than eating too much.

10 High-Calorie Foods for Cold Weather

Wooden board of almonds, walnuts, dried apricots, olives, cheese and olive oil by a fireplace

These foods pack plenty of energy into small portions. Most are easy to carry, need little or no cooking, and add protein, fiber or healthy fats along with calories.

1. Nuts and trail mix

Almonds supply about 579 calories per 100 grams, with 21 grams of protein and 12.5 grams of fiber [7]. A handful of mixed nuts with dried fruit makes a compact trail mix for a cold afternoon outdoors.

2. Peanut butter and other nut butters

Smooth peanut butter has about 598 calories and 22 grams of protein per 100 grams [8]. Spread it on oatmeal, toast or a banana, or carry single-serve packets.

3. Cheese, including grilled cheese and mac and cheese

Cheddar provides about 403 calories and 23 grams of protein per 100 grams [9]. That is why grilled cheese and macaroni and cheese are such filling winter meals. Cheese is also high in saturated fat, so it works best alongside vegetables and whole grains [6].

4. Oatmeal and granola

Dry oats provide about 389 calories per 100 grams, with 66 grams of carbohydrate, 17 grams of protein and nearly 11 grams of fiber [10]. Cook them with whole milk and top with nuts or nut butter for a hot, energy-dense breakfast.

5. Dried fruit

Medjool dates have about 277 calories per 100 grams, mostly from carbohydrate, plus about 7 grams of fiber [11]. Dates, raisins and dried apricots are light, easy to carry and mostly carbohydrate.

6. Olive oil and other cooking fats

Olive oil is pure fat, about 884 calories per 100 grams [12]. A tablespoon stirred into soup, pasta or vegetables adds calories without adding bulk. Olive and canola oils are mainly unsaturated fats, which MedlinePlus recommends choosing over saturated animal fats more often [6].

7. Avocado

Avocado adds healthy unsaturated fat, fiber and a creamy texture to toast, eggs, chili or wraps.

8. Hearty stews and pot pies

Beef stew, shepherd's pie and chicken pot pie combine protein, fat and starchy vegetables in one warm dish. Homemade versions let you add extra vegetables and beans and choose leaner meats.

9. Fatty fish such as salmon

Salmon brings protein and fat to a winter dinner and works well baked, in chowder or flaked into pasta.

10. Whole milk, hot chocolate and creamy soups

Warm drinks and creamy soups made with whole milk add calories and fluid at the same time, which is useful when cold weather makes you less thirsty [5]. Hot chocolate made with milk is an easy way to add energy after time outside.

Energy-Dense Foods Compared

Values below come from USDA FoodData Central. Portion values are calculated from the per-100-gram figures.

Food	Calories per 100 g	Common portion (calculated)	Main energy source	Also provides
Olive oil [12]	884	1 tablespoon (13.5 g): about 119 kcal	Fat (100 g per 100 g)	Mostly unsaturated fat
Peanut butter, smooth [8]	598	2 tablespoons (32 g): about 191 kcal	Fat (51 g)	22 g protein, 5 g fiber per 100 g
Almonds [7]	579	1 ounce (28 g): about 162 kcal	Fat (50 g)	21 g protein, 12.5 g fiber per 100 g
Cheddar cheese [9]	403	1 ounce (28 g): about 113 kcal	Fat (33 g)	23 g protein per 100 g
Oats, dry [10]	389	40 g (about 1/2 cup): about 156 kcal	Carbohydrate (66 g)	17 g protein, 10.6 g fiber per 100 g
Medjool dates [11]	277	1 ounce (28 g): about 78 kcal	Carbohydrate (75 g)	6.7 g fiber per 100 g

How to Eat Enough When It Is Cold

Eat small amounts often. In the field study above, people had plenty of food but still ate far too little [2]. Regular snacks are easier than large meals when you are cold and busy.
Keep food and water from freezing. Frozen snacks and drinks are hard to eat and easy to skip. Carry snacks in an inside pocket and water in an insulated bottle.
Combine fat, carbohydrate and protein. Fat packs the most calories per bite, while carbohydrate and protein add 4 calories per gram each and round out a meal [6].
Add calories to food you already eat. Nut butter in oatmeal, olive oil on vegetables and cheese on soup raise energy without raising volume.

For a wider look at vitamin D, iron and other nutrients that matter in winter, read our guide to nutritional considerations in cold climates. For portable options, see snacks for steady energy.

Hydration in Cold Weather

Cold air blunts thirst. In a lab study of healthy young men walking or standing at 4 °C (39 °F), cold exposure reduced the sensation of thirst by up to 40%, whether they were well hydrated or already low on fluids [5]. That means you can become dehydrated without feeling the usual signal to drink.

Reviews of cold-weather work list dehydration among the main risks, along with falling short on energy [3]. Simple habits help: drink on a schedule rather than by thirst, carry an insulated bottle so water does not freeze, and count warm drinks and soups toward your fluid intake. Our guide to hydration strategies for sports performance covers fluid planning for longer outings.

Safety and Interactions

Match calories to activity. The higher energy needs in the research come from hard outdoor work. If your winter days are mostly indoors, adding many energy-dense foods will add calories you may not use.
Watch saturated fat. Many comfort dishes rely on butter, cheese, cream and fatty meats. MedlinePlus advises limiting foods high in saturated fat and choosing vegetable oils such as olive and canola oil more often [6].
Allergies. Nuts, peanut butter, milk and fish are common food allergens. Choose seeds, oats and dried fruit if you need to avoid them.
Medical diets. If you follow a diet prescribed for a medical condition, or take medication that is affected by what you eat, talk to your doctor or a registered dietitian before changing your winter eating plan.
Cold exposure itself. Food and fluids support your body in the cold, but they are not a substitute for proper clothing, shelter and planning.

Frequently Asked Questions

Do you need more calories in cold weather?

You can, if you are active outdoors. Field studies show energy use tends to be higher in the cold, mainly because of shivering, heavy clothing and the extra effort of moving in snow and wind [1][3]. If you spend most of your time in heated rooms, your needs are unlikely to change much.

Do high-calorie foods keep you warm?

Food does not act like a heater, but it provides the fuel your body burns to make heat, including when you shiver [4]. Body fat also insulates you [6]. Eating enough during long cold days helps your body keep up.

What are some nutrient-rich high-calorie foods for winter?

Good choices include nuts, nut butters, cheese, oats, dried fruit, olive oil, avocado and fatty fish such as salmon. They supply protein, fiber or healthy fats along with calories [7][8][9][10][11][12].

Are high-calorie comfort foods healthy for winter?

They can be part of a balanced winter diet. Dishes like stew, shepherd's pie and pot pie are filling and warming, but many are high in saturated fat. Homemade versions with more vegetables, beans and lean meat, and cooking with olive oil, keep the comfort while improving the nutrition [6].

How can I stay hydrated in the cold?

Drink on a schedule rather than waiting for thirst, because cold can reduce thirst by up to 40% [5]. Use an insulated bottle and count warm drinks and soups toward your fluids.

Sources

Disclosure: OPA Nutrition sells supplements, including products mentioned in this article. This content is for education only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before using any supplement, especially if you take medication or have a medical condition.

Written and reviewed by Michael Gonzales, Founder, OPA Nutrition · Last reviewed: October 17, 2026 · How OPA researches and writes

10 High-Calorie Foods for Cold Weather and Winter Energy

Key Takeaways

Why Your Body Uses More Energy in the Cold

Energy Needs in the Cold: What Military Research Shows