What are high-calorie foods?

High-calorie foods

High-calorie foods

High-calorie foods help us to gain weight. We need calories to get energy and carry out all the day-to-day activities properly without getting exhausted. People who are on the journey of weight loss are supposed to avoid high-calorie foods but underweight people have to add some high-calorie foods to their diet regime.

Gaining weight is easier said than done because it involves a lot of alterations to your diet as well as lifestyle. Plenty of nutritious foods can add the extra calories that you require to gain some pounds.

Due to certain health ailments, people lose weight in a very unhealthy manner. These ailments can be some types of cancer, eating disorders, depression, anxiety, HIV/AIDS, hyperthyroidism, etc. This unhealthy weight loss can make our body a perfect host for other bacteria and viruses.

Whole grains

Whole-grain foods and foods that contain carbohydrates are rich in calories, nutrients, and minerals. These foods usually include bread, brown rice, and pasta made from whole grains. Potatoes are also rich in carbohydrates and one serving of baked potatoes can provide more than 145 calories. One serving of brown rice, typically ¼ cup, can give 171 calories.


Nuts are a great source of healthy fats, calories, and protein. Walnuts can give you 185 calories and over 4 grams of protein in a single serving. 

One handful of nuts like almonds, cashews, walnuts, or pecans can add enough calories to support healthy weight gain.

Nut butter is also rich in calories and is a convenient option to improve the weight gain process.


Avocados have a rich nutrient profile which helps to promote healthy weight gain. They supply plenty of heart-healthy fats and fibers as well. One avocado can give around 322 calories, 13 grams of fiber, and nearly 30 grams of fat. Avocados are also rich in micronutrients including Vitamin C, folate, pantothenic acid, and potassium.

Add some avocados to your morning smoothie and enjoy a heavenly taste while you gain some healthy pounds!


Quinoa is a healthy grain loaded with protein, fiber, and essential nutrients. It can provide all the nine essential amino acids to your body. One cup of cooked quinoa (typically 185 grams) holds 222 calories, 8 grams of protein, and grams of fiber.

Quinoa is also a great source of manganese, magnesium, phosphorus, folate, and copper. It is one of the most satisfying and healthy dishes. It can be added to soups and salads for an effective way to inject some healthy calories into the body.

Red meat

Beef, pork, and mutton can provide a lot of calories and help in building muscles. They contain both proteins and fats that can promote weight gain.


Made from toasted and ground sesame seeds, Tahini is a staple gravy with high protein, fiber, healthy fats, and calorie contents. 

One tablespoon of Tahini can give 89 calories, 2.5 grams of protein, 1.5 grams of fiber, and 8 grams of fat.

It can effectively speed up the weight gain process due to its rich source of nutrients. It has a similar consistency to peanut butter. It works well as a spread, dip, or dressing and can be served over steamed veggies.

Olive oil

Rich in monounsaturated fats, olive oil is a great source of good cholesterol that can improve blood sugar levels in type 2 diabetic patients. A single tablespoon of olive oil can give 199 calories and 13.5 grams of fat. It is one of the healthiest ways to add some extra calories to your meal. It can be added to cooked vegetables and marinades.

Dried fruits

Dried fruits can add extra calories, vitamins, minerals, and antioxidants to your diet. Half a cup of prunes can give 209 calories. Half a cup of raisins can give 247 calories. Dried fruits are rich in fiber and micronutrients that are 3 to 5 times more concentrated than fresh fruits.

The best way to get the most out of dried fruits is to combine them with nutritious protein-rich foods so that the potential effects on blood sugar levels can be maximized. This is because dried fruits are rich in natural sugars.

Add dried fruits with coconut yogurt or oatmeal for a high-calorie breakfast. You can also try it with nuts and seeds.


Legumes such as lentils, beans, and chickpeas are a rich source of protein, fiber, and calories. Black beans can give 227 calories, 15 grams of protein, 15 grams of fiber in one cup of cooked legumes.

Legumes are also rich in vitamins and minerals including folate, iron, zinc, potassium, and magnesium. 

Just add some black beans to your salads or soups to get a range of nutrients in one go.

Unhealthy weight gain

Do not eat junk food to gain weight. This is one of the most common misinterpretations among the young generation these days. Junk foods will not add healthy pounds to your body, rather they will end up around your belly, which can put you at a risk for diabetes, obesity, and other heart diseases. Instead, eat healthy, protein-rich foods that can help you build muscles, and ultimately you will be able to achieve your required weight goals.

Take Away 

High-calorie foods contribute to a healthy diet to gain some pounds. It is important to maintain the balance of calories in our bodies. Foods rich in calories are not always junk or fatty foods. Healthy foods also contain high calories. These foods can make the weight gain process easy and fast.

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