53 Calorie Rich Foods, Fruits & Vegetables to Include in Your Diet

Energy-rich foods are a big part of thinking about what to eat. It’s good to know that every high-energy food is different. They can be completely different in their nutritional value and what they do in our diet. Some high-calorie foods have a lot of necessary nutrients and healthy fats because these give long-lasting energy and support overall health.

Consider following this manual on high-calorie content dishes to make knowledgeable judgments and practice self-control, allowing yourself a wide range of them while still meeting your nutritional needs and health targets.

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What is Calorie?
What are the Sources of Calories?
Top Food Items High in Calories
List of Calorie Rich Vegetables
List of Fruits Rich in Calories
List of Cereals and Dairy Products Containing Calories
List of Seeds and Nuts Rich in Calories
List of Animals and Seafood High in Calories
How Much Calorie Should You Intake Daily?
Benefits of Including Calorie Rich Foods in Your Diet
Ways to Include Calorie Rich Foods in Your Diet
Symptoms of Calorie Deficiency
Health Risks of Not Getting Enough Calories
Side Effects of Excessive Calorie Intake?
Should You Take a Calorie Supplement?
Frequently Asked Questions

What are Calories?

A calorie is a unit of energy. In nutrition, calories refer to the energy of foods and beverages that the body can use for various physiological functions, including metabolism, movement, and cellular processes.

Calories fuel the body, providing the energy necessary to sustain life and perform daily activities. Understanding calorie intake and expenditure is fundamental for maintaining a healthy balance and achieving fitness or weight management goals.

What are the Sources of Calories?

Calories come from three primary sources: carbohydrates, proteins, and fats. Carbohydrates are the body's preferred energy source in foods like grains, fruits, and vegetables. They are broken down into glucose, which fuels cellular activities and powers our muscles and brain.

Proteins, abundant in foods like meat, fish, eggs, and legumes, are essential for building and repairing tissues and supporting immune function and enzyme production. While the body can derive energy from proteins when needed, its primary role is structural and regulatory rather than as a fuel source.

Fats, found in oils, nuts, seeds, and fatty animal products, are the most concentrated source of calories. They provide insulation, cushioning, and energy storage, as well as supporting hormone production and nutrient absorption.

Top 53 Food Items High in Calories

Discovering foods rich in calories can benefit individuals seeking to meet their energy needs or aiming for weight gain. Below is a category-wise list of calorie-dense foods across various categories to assist you in making informed dietary choices.

List of Calorie Rich Vegetables

Vegetables not only offer essential vitamins and minerals but can also contribute to calorie intake. Below is a list of calorie-rich vegetables along with their calorie content:

SNo.	Vegetables	Description
1	Chickpeas	Chickpeas, rich in protein, fibre, and iron, provide 269 calories per cooked cup.
2	Edamame	Edamame is rich in protein, fibre, and vitamins K and C, providing 188 calories per cooked cup.
3	Acorn Squash	Acorn squash is high in fibre, vitamins A, C, and B vitamins, providing 115 calories per cooked cup.
4	Sweet Potato	Sweet potatoes are rich in vitamin A, vitamin C, manganese, and fibre, offering 180 calories per cooked cup.
5	Potato	Potatoes are high in vitamin C, vitamin B6, potassium, and fibre, providing 163 calories each.
6	Avocado	Avocado is high in healthy fats, fibre, and various vitamins, providing 240 calories each.
7	Corn	Corn is high in B vitamins, magnesium, and phosphorus, providing 177 calories per cooked cup.
8	Parsnips	Parsnips are rich in fibre, vitamin C, folate, and manganese, providing 111 calories per cooked cup.
9	Beets	Beets are high in fibre, folate, and vitamin C, providing 75 calories per cooked cup.
10	Broccoli	Broccoli is high in vitamins C, K, and fibre, providing 55 calories per cooked cup.
11	Pumpkin	Pumpkin is high in vitamins A, C, E, and potassium, providing 49 calories per cooked cup.
12	Carrots	Carrots are rich in beta-carotene, vitamins A, K, and B6, offering 55 calories per cooked cup.

List of Fruits Rich in Calories

Some varieties of fruits are surprisingly high in energy. Whether you're looking for a quick energy boost or aiming to increase your calorie intake, the fruits mentioned below offer a delicious way to fuel your body:

SNo.	Fruits	Description
13	Plantains	Plantains offer around 232 calories per cup of cooked slices.
14	Banana	Bananas are a convenient and versatile fruit, providing approximately 105 calories per medium-sized banana.
15	Mango	Mangos are sweet and juicy tropical fruits, offering about 200 calories per cup of sliced mango.
16	Blueberry	Blueberries are small, sweet, and packed with antioxidants, providing around 84 calories per cup.
17	Coconut	Coconuts are rich, creamy fruits with about 283 calories per cup of shredded coconut.
18	Pear	Pears provide approximately 101 calories per medium-sized pear.
19	Grapes	Grapes are sweet and refreshing fruits, offering approximately 62 calories per cup.
20	Durian	Durians are large, spiky fruits with a strong odour and rich flavour, providing about 357 calories per cup of diced durian.
21	Custard Apple	Custard apples are creamy and aromatic fruits, offering about 235 calories per 250 g of serving.
22	Papaya	Papayas are tropical fruits with a sweet and musky flavour, providing around 120 calories per medium-sized papaya.
23	Guava	Guavas are tropical fruits with a unique flavour and fragrance, offering approximately 112 calories per cup of sliced guava.

List of Cereals and Dairy Products Containing Calories

Cereals and dairy products are staples in many diets, providing essential nutrients and energy. For individuals looking to increase their calorie intake, the following cereals and dairy items offer a concentrated source of calories:

SNo.	Item	Description
24	Brown Rice	Brown rice is a whole grain rich in fibre and provides approximately 218 calories per cooked cup.
25	Granola	Granola is a mixture of rolled oats, nuts, and sweeteners, offering about 597 calories per cup.
26	Ghee	Ghee, or clarified butter, is calorie-dense and provides around 112 calories per tablespoon.
27	Cheese	Cheese comes in various types, with cheddar cheese offering about 113 calories per ounce.
28	Condensed Milk	Condensed milk is sweetened and thickened milk, providing approximately 982 calories per cup.
29	Rice	Rice is a staple food and provides energy, with white rice offering about 205 calories per cooked cup.
30	Whole Wheat Bread	Whole wheat bread is a good source of fibre and provides approximately 69 calories per slice.
31	Oats	Oats are rich in fibre and provide approximately 150 calories per cooked cup.
32	Tofu	Tofu, made from soybeans, is a protein-rich food and offers about 94 calories per 3-ounce serving.
33	Greek Yoghurt	Greek yoghurt is high in protein and provides about 100 calories per 6-ounce serving.

List of Seeds and Nuts Rich in Calories

Seeds and nuts are nutrient-dense foods that provide a concentrated energy source, making them ideal snacks or additions to meals for those seeking to increase their calorie intake. Below are several seeds and nuts known for their higher calorie content:

SNo.	Item	Description
34	Pecans	Pecans are rich in healthy fats and provide approximately 196 calories per ounce.
35	Pistachios	Pistachios are delicious and nutritious nuts, offering about 159 calories per ounce.
36	Walnuts	Walnuts are nutrient-packed nuts, providing around 185 calories per ounce.
37	Brazil Nuts	Brazil nuts are large and rich in selenium, offering approximately 186 calories per ounce handful.
38	Almonds	Almonds are crunchy and nutritious nuts, providing about 163 calories per ounce.
39	Sunflower Seeds	Sunflower seeds are a popular snack and provide approximately 166 calories per ounce.
40	Peanuts	Peanuts are protein-rich legumes and offer about 161 calories per ounce.
41	Cashews	Cashews are creamy and rich in healthy fats, providing around 157 calories per ounce.
42	Pumpkin Seeds	Pumpkin seeds are nutritious and provide approximately 126 calories per ounce.
43	Pine Nuts	Pine nuts are small and flavorful nuts, offering about 191 calories per ounce.
44	Macadamia Nuts	Macadamia nuts are creamy and rich in monounsaturated fats, providing approximately 204 calories per ounce.

List of Animals and Seafood High in Calories

Certain animal proteins and seafood options also offer a substantial amount of energy. Here is a list of several animal proteins and seafood with high calories:

SNo.	Item	Description
45	Salmon	Salmon is a fatty fish rich in omega-3 fatty acids and provides approximately 175 calories per 3-ounce serving.
46	Chicken	Chicken is a versatile and protein-rich meat, serving about 165 calories per 3.5-ounce cooked.
47	Eggs	Eggs are nutrient-dense and offer around 78 calories per large boiled egg.
48	Tuna	Tuna is a lean fish packed with protein and provides approximately 112 calories per 3-ounce serving.
49	Shrimp	Shrimp are low in fat and provide about 84 calories per 3-ounce cooked serving.
50	Sardines	Sardines are oily fish rich in omega-3 fatty acids, providing approximately 172 calories per 100g cooked serving.
51	Beef	Beef is a rich source of protein and provides approximately 213 calories per 3-ounce serving.
52	Lamb	Lamb is flavorful and provides around 250 calories per 3-ounce serving.
53	Pork	Pork is versatile and offers about 206 calories per 3-ounce serving.

How Much Calories Should You Intake Daily?

Determining your daily calorie intake is crucial for maintaining a healthy weight and overall well-being. The calories vary depending on age, gender, activity level, and metabolic rate.

To help you determine your calorie needs, refer to the table below, which provides daily calorie intake recommendations by renowned institutes like Apollo based on age, sex, and activity level:

Daily Calories Intake For Men:

Age Range	Calorie Requirements
2-4 years	1000-1400 kcal
5-8 years	1200-1800 kcal
9-13 years	1400-2200 kcal
14-18 years	1800-2400 kcal
19-30 years	2400-3000 kcal
31-59 years	2200-3000 kcal
60+ years	2000-2600 kcal

Daily Calories Intake For Women:

Age Range	Calorie Requirements
2-4 years	1000-1400 kcal
5-8 years	1200-1800 kcal
9-13 years	1400-2200 kcal
14-18 years	1800-2400 kcal
19-30 years	2000-2400 kcal
31-59 years	1800-2200 kcal
60+ years	1600-2000 kcal

Health Benefits of Including Calorie Rich Foods in Your Diet

Incorporating calorie-rich foods into your diet offers a myriad of health benefits owing to their dense nutritional profile. These foods provide energy, support various bodily functions, and promote well-being.

As per National Health Services and other sources, here are some well-researched advantages of including calorie-rich foods in your daily meals:

Nutrient Density: Calorie-rich foods are often packed with certain essential nutrients, including vitamins, minerals, and antioxidants, which are vital for maintaining optimal health and supporting various bodily functions.

Satiety and Weight Management: Consuming calorie-rich foods can promote feelings of satiety and fullness, helping to curb cravings and prevent overeating. This can contribute to better weight management and aid in achieving or maintaining a healthy weight.

Sustained Energy: Calorie rich foods provide a sustainable source of energy, supplying the body with the fuel it needs to support physical activity, cognitive function, and daily tasks. Including these foods in your diet can help maintain energy levels throughout the day.

Muscle Repair and Growth: Many calorie-rich foods, such as lean meats, poultry, fish, dairy products, legumes, and nuts, are excellent sources of protein. Protein is essential for muscle repair, growth, and maintenance, supporting overall muscle health and function.

Brain Health and Cognitive Function: Certain calorie-rich foods are known for their brain-boosting properties. Omega-3 fatty acids are essential for brain health and cognitive function, supporting memory, concentration, and overall mental well-being.

Immune System Support: Calorie-rich foods rich in vitamins, minerals, and antioxidants, such as fruits, vegetables, nuts, seeds, and whole grains, can help strengthen the immune system and reduce the risk of infections and illnesses.

Heart Health: Including calorie-rich foods high in heart-healthy fats, such as avocados, olive oil, nuts, and seeds, can promote cardiovascular health by lowering cholesterol levels, reducing inflammation, and improving overall heart function.

Bone Health: Calorie-rich foods rich in calcium and vitamin D, such as dairy products, leafy greens, fortified foods, and fatty fish, are essential for maintaining strong and healthy bones and reducing the risk of osteoporosis and fractures.

Different Ways to Include Calorie Rich Foods in Your Diet

Incorporating calorie-rich foods into your diet doesn't have to be complicated. Creativity and planning allow you to easily include these nutrient-dense foods in your meals and snacks. Here are some simple and effective ways to add calorie-rich foods to your diet:

Include Nutrient-Dense Snacks: Choose calorie-rich snacks like nuts, seeds, dried fruits, and nut butter spreads to satisfy cravings and boost energy levels between meals.

Opt for High-Calorie Ingredients: To increase the calorie content of your meals, incorporate high-calorie ingredients such as avocado, olive oil, cheese, whole grains, and fatty fish into your recipes.

Add Nutrient-Dense Toppings: Enhance the nutritional value of your meals by topping salads, soups, and dishes with calorie-rich ingredients like nuts, seeds, cheese, avocado, and croutons.

Blend Calorie-Dense Smoothies: Create nutrient-packed smoothies by blending calorie-rich ingredients such as bananas, avocados, Greek yoghurt and oats for a satisfying and nourishing beverage.

Cook with Healthy Fats: Cook with healthy fats like olive oil, coconut oil, avocado oil, and ghee to increase the calorie content of your meals while adding flavour and richness to your dishes.

Enjoy Calorie-Dense Desserts: Indulge in calorie rich desserts like dark chocolate, nut-based treats, energy bars, etc., made with whole ingredients to satisfy your sweet tooth while nourishing your body.

What are the Symptoms of Calorie Deficiency?

Recognising the signs of calorie deficiency is essential for maintaining overall health and well-being. Here are some common symptoms that may indicate a calorie deficiency:

Fatigue and Weakness: Feeling constantly tired, weak, or lazy can indicate insufficient calorie intake. Calories provide the energy needed for everyday activities, and a deficiency can leave you feeling drained and exhausted.

Unintentional Weight Loss: Unexpected or unexplained weight loss can occur when calorie intake is consistently lower than the body's energy needs. This may result in a decrease in muscle mass and overall body weight.

Poor Concentration and Brain Fog: Inadequate calorie intake can affect cognitive function, leading to difficulty concentrating, memory problems, and brain fog. The brain requires a steady supply of energy from calories to function optimally.

Mood Changes: Calorie deficiency can impact mood and emotional well-being, leading to irritability, anxiety, or depression. Calories play a role in producing neurotransmitters that regulate mood; a shortage can disrupt this balance.

Reduced Immune Function: Insufficient calorie intake can weaken the immune system, making you more susceptible to infections and illnesses and slow recovery. Calories are essential for supporting the immune response and maintaining overall health.

Hair Loss and Skin Problems: Calorie deficiency can affect the health of your hair, skin, and nails, leading to dryness, dullness, hair loss, and brittle nails. Adequate calorie intake is necessary to support these tissues' growth and repair.

Hormonal Imbalances: Calorie deficiency can disrupt hormonal balance in the body, leading to irregular menstrual cycles in women, decreased libido, and changes in reproductive health. Calories are crucial for hormone production and regulation.

What are the Health Risks of Not Getting Enough Calories?

More calorie intake can pose significant health risks and lead to various complications if addressed. Here are some health risks associated with calorie deficiency:

It can result in nutritional imbalances, impacting overall health and vitality.
This may lead to the breakdown of muscle tissue and reduced physical strength.
It can weaken the immune system, increasing susceptibility to infections and illnesses.
Cognitive function may be impaired, affecting memory, concentration, and mental clarity.
Metabolic rate may decrease, making it harder to maintain a healthy weight and manage body composition.
Hormonal disruptions can occur, affecting various bodily functions.
Chronic calorie deficiency is associated with an elevated risk of developing chronic conditions like cardiovascular disease and type 2 diabetes.
Fatigue and low energy levels are common symptoms of calorie deficiency.

What are the Side Effects of Excessive Calorie Intake?

While calories are essential for energy and bodily functions, overconsumption can lead to various side effects. Here are some side effects of excessive calorie intake:

Excessive calories lead to weight gain, increasing the risk of obesity-related issues.
Raises blood sugar levels, risking insulin resistance and type 2 diabetes.
Elevates cholesterol, heightening cardiovascular disease risk.
Strains digestion, causing discomfort and gastrointestinal problems.
Excessive calories from unhealthy sources worsen nutritional status and induce deficiencies.
This leads to fatigue as the body struggles to manage excess energy.
Chronic overeating impacts mental health, fostering feelings of guilt and dissatisfaction.
High-calorie, low-nutrient foods increase the risk of chronic diseases like cancer.

Should You Take a Calorie Supplement?

Deciding whether to take a calorie supplement depends on individual needs and circumstances. While some individuals may benefit from calorie supplements to meet increased energy demands or support weight gain goals, others may not require them and can obtain sufficient calories through diet alone.

Additionally, relying solely on calorie supplements without addressing underlying dietary and lifestyle factors may not be effective or sustainable in the long term. It is crucial to focus on consuming a balanced diet rich in nutrient-dense foods and engaging in regular physical activity to support overall health and well-being.

Understanding the importance of calorie-rich foods in our diet is paramount for maintaining optimal health and well-being. The above nutrient-dense foods provide essential energy and support vital bodily functions, ensuring your bodies function optimally.

Incorporating various calorie-rich foods into our meals and snacks can meet our energy needs, support muscle growth and repair, and promote overall vitality. Remember to prioritise nutrient-rich options and maintain a balanced diet to reap the benefits of calorie rich foods for long-term health and wellness.

FAQs about Calorie Rich Foods

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What foods are good for gaining weight?

Good food options for weight gain include nuts, avocados, whole-fat dairy, lean meats, and healthy oils, which provide essential nutrients and support muscle growth.

Are nuts beneficial for weight gain?

Yes, nuts can aid weight gain due to their high-calorie content and nutrient density, making them a beneficial addition to a balanced diet.

What are high-calorie Indian foods?

High-calorie Indian foods encompass butter chicken, naan bread, paneer paratha, etc., and are rich in ghee, cream, and sugar, contributing to their calorie density.

What unhealthy food has the most calories?

Fast food items like burgers, fries, and sugary beverages top the list for the most calories, containing unhealthy fats, refined carbs, and added sugars.

Why would I need high-calorie foods?

High-calorie foods may be necessary to meet increased energy needs, support weight gain, or address specific health conditions like malnutrition.

Can you gain weight as a vegetarian?

Yes, vegetarians can gain weight healthily by incorporating calorie-dense plant-based foods like nuts, seeds, legumes, and whole grains into their diet.

What are high-calorie foods?

High-calorie foods include nuts, oils, fatty meats, and processed snacks, which provide a significant amount of energy per serving.

What makes you fat quickly?

Consuming excess calories from unhealthy fats, sugars, and refined carbohydrates can lead to rapid weight gain by promoting fat storage and disrupting energy intake.

Is it ok to eat processed, high-calorie foods?

While occasional consumption of processed, high-calorie foods may not significantly impact health, regular intake can lead to weight gain, nutrient deficiencies, and other health issues.

Can I gain weight healthily with plant-based foods?

Yes, you can gain weight healthily with plant-based foods by including certain fruits, vegetables, nuts, grains, and dairy products.

Do shrimps contain high calories?

No, shrimps contain moderate calories, providing about 84 calories per 3-ounce serving.

How can I incorporate more calories into my meals for weight gain?

To increase calorie intake for weight gain, consider adding calorie-dense foods like nuts, seeds, avocados, and oils to meals, increasing portion sizes and eating more frequent meals and snacks throughout the day.

How can I eat 3200 calories a day?

Eating 3200 calories daily can be achieved by consuming nutrient-dense foods like lean proteins, whole grains, healthy fats, fruits, and vegetables.

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 risk of obesity and related health conditions, digestive issues, nutrient deficiencies, and impaired metabolic health.

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

Oils and Fats are the largest providers of calories as compared to proteins and carbohydrates, as they contain more calories.

How do high calories foods affect health?

High-calorie foods, when consumed excessively, can increase the risk of chronic health conditions like diabetes, heart disease, and hypertension.

Are whole grains good for weight gain?

Yes, whole grains can support weight gain by providing complex carbohydrates, fibre, vitamins, and minerals.

Can fruits be a part of a weight gain diet?

Yes, fruits can be part of a weight-gain diet. They offer essential nutrients and fibre while contributing to overall calorie intake.

Is eating high-calorie food unhealthy?

While consuming high-calorie food in moderation as part of a balanced diet is not inherently unhealthy, excessive intake of nutrient-poor, calorie-dense options can lead to poor health conditions.

How many calories does coconut contain?

Coconut contains approximately 283 calories per cup of shredded coconut, making it a calorie-dense food.