10 Very High Calorie Foods

By priscilla

Reviewed: dr. vanta

Article Sources

1. 'FoodData Central Search Results.' FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/781084/nutrients.
2. SM;, Josse AR;Tang JE;Tarnopolsky MA;Phillips, 'Body Composition and Strength Changes in Women with Milk and Resistance Exercise.' Medicine and Science in Sports and Exercise, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/19997019-body-composition-and-strength-changes-in-women-with-milk-and-resistance-exercise/.
3. Wilkinson SB;Tarnopolsky MA;Macdonald MJ;Macdonald JR;Armstrong D;Phillips SM., 'Consumption of Fluid Skim Milk Promotes Greater Muscle Protein Accretion after Resistance Exercise than Does Consumption of an Isonitrogenous and Isoenergetic Soy-Protein Beverage.' The American Journal of Clinical Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/17413102-consumption-of-fluid-skim-milk-promotes-greater-muscle-protein-accretion-after-resistance-exercise-than-does-consumption-of-an-isonitrogenous-and-isoenergetic-soy-protein-beverage/.
4. 'FoodData Central Search Results.' FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients.
5. Arya, Shalini S, et al. 'Peanuts as Functional Food: a Review.' Journal of Food Science and Technology, Springer India, Jan. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/.
6. Bes-Rastrollo, Maira, et al., 'Prospective Study of Nut Consumption, Long-Term Weight Change, and Obesity Risk in Women.' The American Journal of Clinical Nutrition, American Society for Nutrition, June 2009, www.ncbi.nlm.nih.gov/pmc/articles/PMC2683001/.
7. Nieman, David C, et al., 'Bananas as an Energy Source during Exercise: a Metabolomics Approach.' PloS One, Public Library of Science, 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3355124/.
8. Nieman, David C, et al., 'Bananas as an Energy Source during Exercise: a Metabolomics Approach.' PloS One, Public Library of Science, 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3355124/.
9. Buford, Thomas W, et al., 'International Society of Sports Nutrition Position Stand: Creatine Supplementation and Exercise.' Journal of the International Society of Sports Nutrition, BioMed Central, 30 Aug. 2007, www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/.
10. Daly RM;O'Connell SL;Mundell NL;Grimes CA;Dunstan DW;Nowson CA., 'Protein-Enriched Diet, with the Use of Lean Red Meat, Combined with Progressive Resistance Training Enhances Lean Tissue Mass and Muscle Strength and Reduces Circulating IL-6 Concentrations in Elderly Women: a Cluster Randomized Controlled Trial.' The American Journal of Clinical Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/24477043-protein-enriched-diet-with-the-use-of-lean-red-meat-combined-with-progressive-resistance-training-enhances-lean-tissue-mass-and-muscle-strength-and-reduces-circulating-il-6-concentrations-in-elderly-women-a-cluster-randomized-controlled-trial/.
11. 'FoodData Central Search Results.' FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients.
12. H;, Sawada K;Takemi Y;Murayama N;Ishida., 'Relationship between Rice Consumption and Body Weight Gain in Japanese Workers: White versus Brown Rice/Multigrain Rice.' Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition Et Metabolisme, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/30312545-relationship-between-rice-consumption-and-body-weight-gain-in-japanese-workers-white-versus-brown-ricemultigrain-rice/.
13. 'FoodData Central Search Results.' FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients.
14. Jang, Bo Young, and So Young Bu., 'A Vegetable and Fish Dietary Pattern Is Positively Associated with Skeletal Muscle Mass in Korean Men.' Clinical Nutrition Research, Korean Society of Clinical Nutrition, 28 Jan. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6355951/.
15. HR;, Pasiakos SM;McLellan TM;Lieberman., 'The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: a Systematic Review.' Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/25169440-the-effects-of-protein-supplements-on-muscle-mass-strength-and-aerobic-and-anaerobic-power-in-healthy-adults-a-systematic-review/.
16. Pathak, Niti, et al., 'Value Addition in Sesame: A Perspective on Bioactive Components for Enhancing Utility and Profitability.' Pharmacognosy Reviews, Medknow Publications & Media Pvt Ltd, July 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4127822/.
17. Astrup, Arne, et al., 'Effects of Full-Fat and Fermented Dairy Products on Cardiometabolic Disease: Food Is More Than the Sum of Its Parts.' Advances in Nutrition (Bethesda, Md.), Oxford University Press, 1 Sept. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6743821/.
18. Fernandez, Melissa Anne, and André Marette., 'Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties.' Advances in Nutrition (Bethesda, Md.), American Society for Nutrition, 17 Jan. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5227968/.

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Certain foods, such as peanut butter, contain an extremely high amount of calories. However, that doesn't necessarily mean that they are to be avoided. These foods also happen to contain many other nutrients.

Nonetheless, people who want to control the number of calories they consume on a daily basis should learn how their preferred foods measure up in terms of calories and macronutrients. This article lists ten high-calorie foods to help these people, whether they are working to lose weight or they want to eat high-calorie foods to gain weight.

1. Full-Fat Milk

Whether a person is trying to gain or lose weight, full-fat milk is a good choice of food. For people trying to gain weight, full-fat milk provides protein, many vitamins and minerals and healthy fats. One cup or 244 grams of full-fat contains 149 calories, 8 grams of fat, and 8 grams of proteins.¹‘FoodData Central Search Results.’ FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/781084/nutrients.

Full-fat milk or whey protein powder combined with fruits, such as berries or bananas, can be used to make a good high-calorie smoothie for weight gain and bodybuilding.²SM;, Josse AR;Tang JE;Tarnopolsky MA;Phillips, ‘Body Composition and Strength Changes in Women with Milk and Resistance Exercise.’ Medicine and Science in Sports and Exercise, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/19997019-body-composition-and-strength-changes-in-women-with-milk-and-resistance-exercise/. A study carried out at McMaster University in Canada demonstrated that milk-based proteins offer superior muscle mass development to that of soy-based products.³Wilkinson SB;Tarnopolsky MA;Macdonald MJ;Macdonald JR;Armstrong D;Phillips SM., ‘Consumption of Fluid Skim Milk Promotes Greater Muscle Protein Accretion after Resistance Exercise than Does Consumption of an Isonitrogenous and Isoenergetic Soy-Protein Beverage.’ The American Journal of Clinical Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/17413102-consumption-of-fluid-skim-milk-promotes-greater-muscle-protein-accretion-after-resistance-exercise-than-does-consumption-of-an-isonitrogenous-and-isoenergetic-soy-protein-beverage/.

2. Peanut Butter

Peanut butter is a great high-calorie food. It contains 191 calories in two tablespoons, along with 16 grams of fat, 7 grams of proteins, and 7 grams of carbohydrates.⁴‘FoodData Central Search Results.’ FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients. Peanuts are a great source of protein, containing a full spectrum of essential amino acids that the body needs for stamina and a strong immune system.⁵Arya, Shalini S, et al. ‘Peanuts as Functional Food: a Review.’ Journal of Food Science and Technology, Springer India, Jan. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/.

Daily consumption of small quantities of nut butter does not result in notable weight gain. However, consuming large amounts of nuts and nut butter can.⁶Bes-Rastrollo, Maira, et al., ‘Prospective Study of Nut Consumption, Long-Term Weight Change, and Obesity Risk in Women.’ The American Journal of Clinical Nutrition, American Society for Nutrition, June 2009, www.ncbi.nlm.nih.gov/pmc/articles/PMC2683001/.

Nutrition

3. Banana

Bananas contain potassium, dietary fiber, folate, protein, healthy fats, and vitamins A and C.⁷Nieman, David C, et al., ‘Bananas as an Energy Source during Exercise: a Metabolomics Approach.’ PloS One, Public Library of Science, 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3355124/. A medium-sized banana with a mass of about 118 grams contains 27 grams of carbohydrates and 105 calories of energy.

One study performed on male cyclists revealed that consuming bananas improved the cyclists' energy levels.⁸Nieman, David C, et al., ‘Bananas as an Energy Source during Exercise: a Metabolomics Approach.’ PloS One, Public Library of Science, 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3355124/. One banana with a few nuts and a cup of milk makes for a healthy breakfast. The same ingredients can make a good pre-workout smoothie.

4. Red Meat

Red meats, such as pork and lamb, are more calorie-dense than lean meats, such as white fish and chicken breasts. This is because red meats have a high percentage of fats, which translates to a higher calorie density.

For example, a 164-gram steak of beef contains 407 calories and a 185-gram chop of pork contains 363 calories.⁹Buford, Thomas W, et al., ‘International Society of Sports Nutrition Position Stand: Creatine Supplementation and Exercise.’ Journal of the International Society of Sports Nutrition, BioMed Central, 30 Aug. 2007, www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/. One study found that eating red meat and undertaking progressive resistance training may increase in production of muscle protein and strength.¹⁰Daly RM;O’Connell SL;Mundell NL;Grimes CA;Dunstan DW;Nowson CA., ‘Protein-Enriched Diet, with the Use of Lean Red Meat, Combined with Progressive Resistance Training Enhances Lean Tissue Mass and Muscle Strength and Reduces Circulating IL-6 Concentrations in Elderly Women: a Cluster Randomized Controlled Trial.’ The American Journal of Clinical Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/24477043-protein-enriched-diet-with-the-use-of-lean-red-meat-combined-with-progressive-resistance-training-enhances-lean-tissue-mass-and-muscle-strength-and-reduces-circulating-il-6-concentrations-in-elderly-women-a-cluster-randomized-controlled-trial/. Limit the consumption of red meat to 2-3 small servings a week.

Nutrition

5. Rice

Rice is an affordable and high-calorie food that almost anyone can include in their diet. 100 grams of white rice contains 28 grams of carbohydrates, 130 calories, and a minimal amount of fat, making it a nutrient-rich and filling part of any meal.¹¹‘FoodData Central Search Results.’ FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients.

One study performed on factory workers in Japan revealed that eating white rice over a period of 12 months leads to a weight gain of 3 kilograms.¹²H;, Sawada K;Takemi Y;Murayama N;Ishida., ‘Relationship between Rice Consumption and Body Weight Gain in Japanese Workers: White versus Brown Rice/Multigrain Rice.’ Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition Et Metabolisme, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/30312545-relationship-between-rice-consumption-and-body-weight-gain-in-japanese-workers-white-versus-brown-ricemultigrain-rice/.

6. Salmon and Oily Fish

Oily fish such as salmon is a great source of protein. 100 grams of the food contains 142 calories, 6 grams of fat, and 20 grams of proteins.¹³‘FoodData Central Search Results.’ FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients.

One study carried out in Korea revealed that eating fish together with vegetables helps to improve muscle mass.¹⁴Jang, Bo Young, and So Young Bu., ‘A Vegetable and Fish Dietary Pattern Is Positively Associated with Skeletal Muscle Mass in Korean Men.’ Clinical Nutrition Research, Korean Society of Clinical Nutrition, 28 Jan. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6355951/. Moreover, daily consumption of 1–2 pieces of fish along with nuts and leafy greens helps to quickly build up lean muscle and gain weight.

Nutrition

7. Homemade Protein Smoothies

Protein smoothies are a great way to quickly eat important nutrients like proteins and carbs. Plus, they're often high in calories, making them a filling snack after exercise or a great portable breakfast.

The average strawberry banana protein smoothie contains 21 grams of protein, 349 calories, 53.2 grams of carbs, and 8.1 grams of sodium. With the banana, these smoothies also contain nutrients like potassium, copper, and vitamin C.¹⁵HR;, Pasiakos SM;McLellan TM;Lieberman., ‘The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: a Systematic Review.’ Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/25169440-the-effects-of-protein-supplements-on-muscle-mass-strength-and-aerobic-and-anaerobic-power-in-healthy-adults-a-systematic-review/.

8. Tahini

Tahini is a paste made from sesame seeds. It features quite a lot in Mediterranean foods such as baba ganoush and hummus. Researchers have discovered that sesame seeds are rich in healthy fats and antioxidants that may help to prevent or manage hypertension.

15 grams of tahini contains 89 calories.¹⁶Pathak, Niti, et al., ‘Value Addition in Sesame: A Perspective on Bioactive Components for Enhancing Utility and Profitability.’ Pharmacognosy Reviews, Medknow Publications & Media Pvt Ltd, July 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4127822/. One can create a delicious, healthy, weight-gain meal by adding 2 or 3 tablespoons of tahini to their barbeque, mashed potatoes, or salad.

Nutrition

9. Full-Fat Yogurt

For weight-gain purposes, full-fat yogurt is as helpful as full-fat milk.¹⁷Astrup, Arne, et al., ‘Effects of Full-Fat and Fermented Dairy Products on Cardiometabolic Disease: Food Is More Than the Sum of Its Parts.’ Advances in Nutrition (Bethesda, Md.), Oxford University Press, 1 Sept. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6743821/. This yogurt contains beneficial bacteria, milk protein, and calcium that strengthens your bones, improves your immunity, and provides the benefits associated with consuming high-quality dairy fat.

One cup of full-fat yogurt contains 149 calories.¹⁸Fernandez, Melissa Anne, and André Marette., ‘Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties.’ Advances in Nutrition (Bethesda, Md.), American Society for Nutrition, 17 Jan. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5227968/. For daily consumption, one or two bowls per day are adequate. Fresh or dried fruits, nuts or oats can be added to the yogurt.

10. Whole Grain Cereal Bars

Whole-grain cereal bars are snacks that are high in calorie content. They make for a great pre- or post-workout snack. These bars contain cereals and nuts that give a person instant energy. They also have calories that can be useful for weight gain.

One can buy whole-grain cereal bars or make them at home by mixing cereals with maple syrup or honey and dried fruits. Homemade cereal bars can be enjoyed as a workout snack or as a snack.