High-calorie foods are often the preferred diet choice of gym freaks who want to build muscle mass, those who want to gain weight, or people who wish to adequately fulfill their body’s energy requirements.
Who else needs high calorie intake? People who are recovering from illness need more calories than they consume to get better fast.
Whatever the need may be, a healthy balance of calories should be maintained that is safe and effective for your body.
High-calorie food contains more energy in small portions. Hence, if you want to gain weight or boost your energy, you may want to opt for foods high in calories.
The recommended number of calories is 2000 for an average person to be able to successfully carry out their daily tasks.
However, it is important to know the quality of food you are eating along with the quantity. For example, you can consume 100 calories of fruit and 100 calories of fast food; the impact on your body would not be the same.
In this article, we will share a list of calorie rich food choices you can eat to gain weight and boost your energy levels.
Consult a top nutritionist in Lahore for your customized high-calorie diet plan.
Table of Contents
Ultimate List of Healthy High-Calorie Foods
Need more calories? Here’s the ultimate list of 9 calorie-dense foods for a power-packed diet:
1- Grains
Incorporating grains into your diet is a good way to increase your calorie intake. Foods that contain grain are rice, pasta, oats, and quinoa.
Following is the breakdown of calories from different types of grains:
- Half cup of cooked rice: 102 calories
- Half cup of cooked oatmeal: 83 calories
- Half cup of cooked pasta: 118 calories
For a healthy intake, try whole grains instead of processed or refined grains such as white bread, cereals, and white rice.
2- Red Meat
Red meat contributes to weight gain due to its high protein and fat content, just like beef and lamb.
- Calories: Beef, lamb, and pork are considered the highest calorie red meats.
- Nutrients: Iron, zinc, protein, fat, and vitamin B12
- Benefits: Promotes muscle growth and repair, which is necessary for healthy immune function and energy production.
3- Oily Fish and Salmon
- Calories: Vary based on the type of fish. Raw Atlantic salmon contains around 208 calories per 100g serving.
- Nutrients: Protein and healthy lipids, particularly omega-3 fatty acids.
- Benefits: They support weight gain, heart health and are great for muscle-building.
Salmon can be prepared in a number of ways, including poaching, grilling, baking, smoking, sautéing, and steaming.
Additionally, you might sample smoked salmon or even have raw salmon in sashimi and sushi. While canned salmon is a quick and affordable alternative, fresh or frozen salmon is typically a little more expensive.
Also Read: 6 Calcium Rich Foods You Should Add To Your Diet
4- Nut Butter
Nut butter is a high-calorie snack that is also high in proteins, healthy fats, and vital elements.
- Calories: About 90–100 per tbsp.
- Nutrients: Vitamins E and B, magnesium, and good fats.
It is a type of butter made from nuts, such as peanuts, hazelnuts, and almonds. They are unsaturated fats that are high in calories. Therefore, they can aid in healthy weight gain if consumed in moderation.
According to the experts at Taj Medical Complex,
“Nut butter can be a great addition to your diet when combined with other weight gain strategies including frequent meals and strength training exercises.”
5- Eggs
Eggs contain high amounts of protein and fat; thus, they are high in calories.
- Calories: One large egg contains 72 calories.
- Vitamins: Vitamin A, D and vitamin B12, iron, phosphorus and selenium.
Vitamin D, healthy fats, proteins, and calories can all be found in eggs. Additionally, they often include a small amount of each micronutrient that humans need.
They are therefore very helpful for gaining muscle and gaining weight in a healthy way. For optimal nutritional content, it’s crucial to remember that the entire egg must be consumed.
6- High Calorie Fruits
Fruits can be eaten at any time of the day or added to smoothies, juices, and healthy beverages. They make for a quick and easy snack you can enjoy while getting healthy nutrients that your body needs.
- Calories: Fruits with naturally high calories include: Avocados, bananas, mangos, plums, apricots, and dates.
- Nutrients: Natural sugars, vitamins, minerals, and fiber are examples of nutrients.
- Benefits: Offers vital nutrition and energy. Healthy fruits such as bananas are excellent for muscle recovery and often the go-to food choice for gym enthusiasts.
7- Dairy Products
Full-fat dairy products are a great option for weight growth because they are high in calories, good fats, and vital nutrients.
- Calories: Varies by product. Butter has the highest number of calories (717 kcal per 100 gram serving approximately), followed by cheese, milk, and yogurt.
- Nutrients: Calcium, vitamins A and D, and good fats are among the nutrients.
Certain cheeses and yoghurts are examples of full-fat dairy products that are high in calories, calcium, protein, and good fats.
When consumed in the proper amounts, they promote healthy weight gain and muscular growth.
8- Homemade Protein Shake
Protein shakes and smoothies are one of the best ways to incorporate a high number of calories in your diet. They are super easy to whip up as well.
Making your own protein shakes at home is a nutrient-dense, adaptable way to gain weight.
- Depending on the ingredients, nutrients include: Vitamins, minerals, carbs, and good fats.
- High protein ingredients (Found in milk, yogurt, almonds, protein powder, etc.).
Here are some recipes for a calorie-dense protein shake:
- Chocolate banana nut shake: One banana, one scoop of chocolate whey protein, and one tablespoon (15 mL) of peanut butter or another nut butter.
- Vanilla berry shake: Mix 1 cup (237 mL) of whole milk Greek yogurt, 1 cup (237 mL) of fresh or frozen mixed berries, ice, and 1 scoop of vanilla whey protein.
Also Read: 11 Vitamin D Rich Foods To Add To Your Diet
9- Cheese
Cheese is a high-calorie food that is also an excellent source of calcium, protein, and other vitamins.
- Calories: Approximately 100–450kcal per 100g serving, depending on the type.
- Nutrients: Protein, fats, vitamins A and B12, calcium, and phosphorus.
- High-calorie cheeses: They include parmesan (431 calories) and cheddar (402 calories) according the USDA.
Cheese is a popular dairy product consumed all over the world. Most often, full-fat milk is used to make cheese. It is hence high in fat and calories. A moderate amount of cheese consumed daily can contribute to noticeable weight gain.
Conclusion
Include foods high in calories in your diet to give your body the energy it needs to function well. These superfoods, which range from calorie-rich vegetables to nutrient-dense seeds and healthy fats, provide a balanced way to fuel your body and reach your exercise and health objectives.
For any questions regarding high-calorie foods you can consult a verified nutritionist through oladoc.
Frequently Asked Questions (FAQs)
1. How can I get 3000 calories a day?
You must split the foods in a sensible way if you want to get 3000 calories of nutritious foods. Three meals and two snacks would be the most sensible method to consume 3000 calories.
2. What is the calorie count of a roti?
Although the size and components of a roti might affect its calorie content, an average roti has between 70 and 100 calories.
3. What is the highest-calorie food?
Vegetable oils (sunflower oil, canola oil, olive oil), and butter are foods with the highest calories.
4. What fruit contains the highest number of calories?
Avocados contains the highest number of calories among fruits. A single avocado contains approximately 322 calories, and a cup of avocados might provide abundant calories (about 240).
