If you’re looking for high-calorie foods to fuel your body, whether for muscle gain, endurance, or general energy needs, here are some great options:
Healthy Fats & Oils (Most Calorie-Dense)
- Olive oil – 120 calories per tablespoon
- Avocado oil – 120 calories per tablespoon
- Butter – 102 calories per tablespoon
- Nuts & Nut Butters – ~180-200 calories per ounce
- Avocado – 240 calories per fruit
Protein-Rich Foods
- Fatty cuts of meat (ribeye, pork belly, lamb) – ~250-300+ calories per serving
- Salmon & other fatty fish – 200-250 calories per fillet
- Eggs – 70 calories per egg, more if fried in oil
- Cheese – ~100-120 calories per ounce
Carbohydrate-Dense Foods
- Rice (white or brown) – ~200 calories per cooked cup
- Quinoa – 220 calories per cooked cup
- Oats – 150 calories per ½ cup dry
- Pasta – 200-250 calories per cooked cup
- Bread (whole wheat, sourdough, etc.) – ~80-120 calories per slice
Dairy & Dairy Alternatives
- Whole milk – 150 calories per cup
- Heavy cream – 50 calories per tablespoon
- Greek yogurt (full fat) – 200 calories per cup
Snacks & Treats
- Dark chocolate (70%+ cacao) – ~170 calories per ounce
- Dried fruits (dates, raisins, mango) – 100-130 calories per ounce
- Granola – 200-300 calories per serving
Caloric Boosters
- Smoothies with peanut butter, banana, and protein powder
- Adding extra cheese, olive oil, or nuts to meals
Do you need high-calorie foods for a specific purpose (e.g., muscle gain, endurance, weight gain)?
1. Carbohydrate-Rich Foods
Whole Grains & Cereals
- Rice (white & brown) – ~200 calories per cooked cup
- Oats – 150 calories per ½ cup dry
- Quinoa – 220 calories per cooked cup
- Whole wheat bread – 80-120 calories per slice
- Sourdough bread – ~90-100 calories per slice
- Cornmeal (polenta, grits) – 180 calories per cooked cup
- Pasta (whole wheat or white) – 200-250 calories per cooked cup
Starchy Vegetables
- Sweet potatoes – 110 calories per medium potato
- White potatoes – 160 calories per medium potato
- Corn – 130 calories per cup
- Peas – 120 calories per cup
- Pumpkin – 50 calories per cup
Legumes & Beans
- Lentils – 230 calories per cooked cup
- Chickpeas – 270 calories per cooked cup
- Black beans – 225 calories per cooked cup
- Kidney beans – 215 calories per cooked cup
Fruits (Natural Sugars & Fiber)
- Bananas – 105 calories per medium banana
- Mangoes – 200 calories per fruit
- Grapes – 100 calories per cup
- Apples – 95 calories per medium apple
- Pineapple – 80 calories per cup
- Dried fruits (raisins, dates, figs, apricots) – ~100-130 calories per ounce
High-Carb Snacks & Treats
- Granola – 200-300 calories per serving
- Popcorn (with butter or oil) – 120 calories per 3 cups popped
- Pretzels – 110 calories per ounce
- Energy bars (depending on ingredients) – 200-300 calories per bar
Would you like help structuring a meal plan with these?
2. Protein Sources
3. Healthy Fats
ealthy Fats – Essential for Energy, Brain Health & Hormone Production
Healthy fats are a dense source of calories and play a crucial role in brain function, hormone regulation, and overall health. Unlike trans fats and excessive saturated fats, these fats support heart health and reduce inflammation.
1. Monounsaturated Fats (Heart-Healthy & Anti-Inflammatory) 🥑
These fats lower bad cholesterol (LDL) while increasing good cholesterol (HDL).
- Olive Oil – 120 calories, 14g fat per tbsp
- Avocados – 240 calories, 22g fat per fruit
- Almonds – 165 calories, 14g fat per ounce
- Cashews – 157 calories, 12g fat per ounce
- Peanuts & Peanut Butter – 190 calories, 16g fat per 2 tbsp
🥗 How to Use:
✔ Drizzle olive oil over salads, pasta, or grilled veggies.
✔ Add avocado to sandwiches, wraps, or smoothies.
✔ Snack on almonds, cashews, or peanuts for sustained energy.
2. Polyunsaturated Fats (Omega-3 & Omega-6) 🐟
These essential fats support brain function, reduce inflammation, and promote heart health.
🐟 Omega-3 Fatty Acids (Anti-Inflammatory & Brain-Boosting)
- Fatty Fish (Salmon, Mackerel, Sardines, Tuna) – 200-250 calories, 12-15g fat per 100g
- Chia Seeds – 140 calories, 9g fat per ounce
- Flaxseeds – 150 calories, 12g fat per ounce
- Walnuts – 185 calories, 18g fat per ounce
🥗 How to Use:
✔ Eat grilled or baked salmon 2-3 times per week.
✔ Sprinkle chia or flaxseeds into oatmeal, smoothies, or yogurt.
✔ Add walnuts to salads, granola, or snack mixes.
🌻 Omega-6 Fatty Acids (Necessary in Balance with Omega-3s)
- Sunflower Seeds – 165 calories, 14g fat per ounce
- Sesame Seeds (Tahini) – 180 calories, 16g fat per 2 tbsp
- Soybean Oil & Safflower Oil – Used in cooking & dressings
⚠ Balance Omega-6 intake with Omega-3s to avoid inflammation.
3. Saturated Fats (For Hormone Health & Energy) 🥥
Saturated fats should be consumed in moderation but can be beneficial for hormone production and energy.
- Coconut Oil – 120 calories, 14g fat per tbsp
- Dark Chocolate (70%+ Cocoa) – 170 calories, 12g fat per ounce
- Grass-Fed Butter – 100 calories, 11g fat per tbsp
- Full-Fat Dairy (Whole Milk, Cheese, Greek Yogurt) – ~8-10g fat per serving
🥗 How to Use:
✔ Cook with coconut oil for a rich flavor.
✔ Snack on dark chocolate for antioxidants & healthy fats.
✔ Use grass-fed butter in moderation for cooking or spreading.
🥑 How to Incorporate Healthy Fats Daily
✔ Breakfast: Avocado toast with olive oil or Greek yogurt with chia seeds.
✔ Lunch: Grilled salmon with a walnut salad.
✔ Dinner: Stir-fried veggies with sesame oil & coconut rice.
✔ Snacks: Dark chocolate, almonds, or peanut butter with apple slices.
Would you like meal ideas or recipes using these fats?
