15 High Calorie Foods For Enhanced Nutrition

By Nikhil Ambatkar | 3rd Nov 2021

In today’s fast-paced world, people are always on the go, and finding time to eat a healthy and balanced diet can be challenging. However, consuming high calorie foods is a simple way to ensure your body has the energy to sustain an active lifestyle.

High calorie foods are not only beneficial for athletes and fitness lovers but also for individuals who have busy schedules and need to stay energised throughout the day. Let’s explore the benefits of high calorie foods and their importance in fueling the body with power. It will discuss a list of high calorie foods that are both nutritious and delicious.

This article will focus on whole foods high in calories rather than processed junk food with empty calories. It aims to provide a comprehensive guide to help you make informed decisions about the foods you consume and ensure you get the most out of your diet.

Table of Contents

High calorie foods for weight gain and their benefits

Let’s explore the list of high calories food.

Rice

Rice, a nutrient-dense carbohydrate, can be beneficial for weight gain goals. With approximately 200 calories per cup, it provides a substantial energy boost along with 44 grams of carbohydrates and minimal fat content. Moreover, incorporating rice into a high calorie diet is convenient and effortless.

Potatoes and starchy foods

Include calorie-rich foods like potatoes, quinoa, squash, oats, and winter root vegetables in your daily diet to boost your calorie and carbohydrate intake. Potatoes, for instance, provide vitamins C, B6, and potassium and offer essential minerals like magnesium, iron, potassium, and folate. Embrace the nutritional benefits of these versatile foods to enhance your overall nutrient intake.

Whole grain bread

Whole-grain bread is a valuable source of carbohydrates and calories, providing essential nutrients such as vitamins, minerals, and fibre. Unlike white bread, whole grain bread retains the germ and bran, thus adding to its nutritional value.

Opting for a high calorie diet to support weight gain or muscle building requires selecting whole-grain bread with a minimum of 3 grams of fibre per serving. This way, you can enjoy the benefits of a nutrient-dense option while meeting your calorie goals.

Milk

Milk is a valuable aid for weight gain and muscular development. It is an incredible source of protein, carbohydrates, calcium, and vitamins. The energy obtained from milk is readily available for use by the body. Due to its nutrient composition, milk is an excellent choice for those following a high-calorie diet.

Red meats

Red meat, such as lamb and pork, is a high-calorie food that can contribute to weight gain due to its rich protein and fat content. It provides essential nutrients like iron, zinc, and vitamin B12, which are crucial for energy production and immune function. Including lean cuts of red meat in your diet can aid in muscle growth and repair.

Salmon and oily fish

Salmon and oily fish are highly regarded for their protein content and abundance of healthy fats. The omega-3 fatty acids are available in these fish types have been identified to possess significant anti-inflammatory characteristics. They are believed to have the potential to minimise the risk of heart disease and blood clots. Incorporating salmon and oily fish into your diet promotes strength and healthy weight gain and supports overall well-being.

Nuts

Nuts are a calorie-dense food, making them an excellent choice for healthy weight gain. Consuming a few handfuls of nuts daily can significantly boost your calorie. In addition to their calorie content, nuts are rich in protein, vitamins, minerals, fibre, and healthy fats.

Eggs

Eggs are a nutrient powerhouse, providing calories, proteins, healthy fats, and vitamin D. Notably, eggs contain a broad range of micronutrients, offering a small amount of nearly every essential nutrient that humans require.

Dark chocolate

Dark chocolate, compared to milk chocolate, contains more calories. However, it boasts lower sugar content and higher levels of fibre and magnesium and is rich in antioxidants and micronutrients. Consuming dark chocolate has reduced the risk of heart disease, type 2 diabetes, and stress.

Healthy cereals

Grain-based cereals are rich in calories, antioxidants, and fibre. Among the healthy cereal choices, oats are the top option for a high calorie diet. Oats are packed with protein, lipids, carbohydrates, phytochemicals, fibre, and phenolic compounds, offering potential benefits in reducing the risk of diabetes and celiac disease.

Another high calorie, high-protein, and high-fibre food is granola, which typically contains a combination of cereals, dried fruits, and nuts.

Dried fruits

Dried fruits are an excellent choice for a high calorie diet, as they are packed with antioxidants, vitamins, minerals, and fibre while also being calorie-dense. Combining dried fruits with nuts can even help reduce the risk of diabetes and pulmonary heart diseases.

Additionally, dried fruits are convenient and naturally high in sugars, making them an excellent option for healthy weight gain.

High calorie fruits

Fruits like bananas, mango, plum, apricots, and dates are low in water content, resulting in a higher concentration of fructose or fruit sugar. However, it’s important to note that citrus fruits, in particular, have a high water content, making them lower in calories than other foods. Despite this, citrus fruits are rich in essential vitamins, minerals, and fibre, providing numerous health benefits.

Healthy fats

Including sources of healthy fats in your diet, like avocados, nuts, and olive oil, can contribute to weight gain. Healthy fats are calorie-dense and provide essential nutrients, including omega-3 fatty acids, which support heart health, brain function, and overall well-being.

Seeds

Chia, flaxseeds, and sunflower seeds contain calories, healthy fats, protein, and fibre. They offer vitamins, minerals, and antioxidants. Incorporating seeds into your meals, snacks, or smoothies can add extra calories in foods while providing nutritional benefits.

High calorie fruits and vegetables

While vegetables are generally lower in calories, some high calorie options can aid in weight gain. Examples include starchy vegetables like sweet potatoes, peas, and corn. These vegetables are rich in carbohydrates, vitamins, and minerals, providing energy and nutrients for healthy weight gain.

Also, High-calorie fruits are nutrient-rich options that can boost energy for those looking to gain weight. Bananas are a popular choice, offering natural sugars and potassium. Avocado is another high-calorie fruit loaded with healthy fats and fibre. Coconut is rich in healthy fats and can be consumed in various forms. Mangoes provide natural sugars and vitamins. Dried fruits like dates, raisins, and prunes are concentrated sources of calories and fibre.

High calorie Indian meal plan

A high calorie Indian meal plan is a practical approach for individuals aiming to increase their calorie intake. This meal plan includes calorie-dense foods such as whole grains, lentils, ghee, nuts, and full-fat dairy products. Traditional Indian dishes like biryani, paneer tikka, and dal makhani can be incorporated into the meal plan. Additionally, including high calorie snacks like samosas and pakoras can contribute to the overall calorie intake.

A sample of a 3000-calorie meal chart with food options

To better understand the calorie content of various food items, refer to a comprehensive foods with calories chart.

Time	Meal
Breakfast	Two whole wheat parathas with paneer (cottage cheese) stuffing, a glass of full-fat milk, and almonds
Lunch	One cup of brown rice, one cup of mixed lentil curry (dal), one cup of mixed vegetable curry, curd, and salad
Pre-evening snack	Vegetable sandwich with whole wheat bread, along with a glass of mango lassi
Evening snack	Dhokla (gram flour snack) with green chutney
Dinner	Two large rotis, one cup of chicken curry, one cup of mixed vegetable curry, and a bowl of salad
Bedtime snack	A glass of warm milk with a few dates and cashews

Which high calorie foods should you avoid for healthy living?

For healthy living, avoiding excessive consumption of processed and fried foods, sugary beverages, and foods high in added sugars and unhealthy fats is advisable. Limiting refined carbohydrates, like white bread and sugary snacks, can help maintain a balanced and nutritious diet.

Conclusion

By incorporating high calorie food list into your diet, you can supply your body with the energy it needs to thrive. From healthy fats and nutrient-dense seeds to calorie-rich vegetables, these choices offer a balanced approach to fueling your body and achieving your health and fitness goals.

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Frequently asked questions

What are some strategies to consume 4,000 calories per day?

Strategies to consume 4,000 calories per day include increasing portion sizes, incorporating calorie-dense foods like nuts and avocados, consuming frequent meals and snacks, including healthy fats in your diet, and choosing nutrient-rich, calorie-dense foods.

Which food group or source is the largest provider of calories?

Fats and oils are the largest calorie providers, as they contain more calories per gram than proteins and carbohydrates.

How many calories are there in a roti?

The number of calories in a roti can vary depending on its size and ingredients, but on average, a typical roti (Indian bread) contains around 70-100 calories.

How many calories are burned during sleep?

The number of calories burned during sleep varies depending on factors like body weight and metabolism. On average, a person may burn around 45-55 calories per hour during sleep.

What are effective methods to burn calories?

Effective methods to burn calories include regular physical activity such as cardio exercises, strength training, high-intensity interval training (HIIT), and more movement throughout the day.

Does walking contribute to calorie burning?

Yes, walking contributes to calorie burning. Total number of calories burned while walking depends on speed, distance, and individual body characteristics.

Which exercises are known to burn the most calories?

Exercises that burn the most calories include running, swimming, cycling, jumping rope, high-intensity interval training (HIIT), and aerobic exercises like kickboxing or dance workouts.

What are the potential side effects of consuming a high calorie diet?

Potential side effects of consuming a high calorie diet include weight gain, increased body fat, and an increased risk of dangerous health conditions like heart disease, diabetes, and obesity.

How can one achieve fast weight gain?

To achieve fast weight gain, individuals can increase calorie intake by consuming larger portions, adding calorie-dense foods like nuts, oils, and protein-rich foods, and considering dietary supplements if advised by a healthcare professional.

Which type of junk food contains the highest amount of calories?

Junk foods like fast food burgers, pizzas, and sugary beverages tend to contain the highest amounts of calories among the junk food categories.

What are some simple tips for gaining weight?

Simple tips for gaining weight include eating more frequent meals and snacks, choosing calorie-dense foods, incorporating healthy fats and protein sources, resistance training to build muscle mass, and staying consistent with your nutrition and exercise routines.

How do high calorie foods affect health?

High calorie foods can provide the necessary energy and nutrients when consumed in moderation and as part of a balanced diet. However, excessive consumption without a balanced approach may lead to weight gain, increased body fat, and potential health risks associated with obesity and chronic diseases.

Disclaimer

The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.

References

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