Top 12 Healthy Calorie-Rich Foods & Their Benefits

Calories are the unit of energy, and human bodies require them in a specified amount to maintain their vital functions. The amount is evaluated based on a few crucial factors like age, gender and lean muscle mass.

Consumption of insufficient calorie-rich foods daily is responsible for being underweight and may cause atrophy, hamper the immune system, and eventually lead to organ failure.

Mentioned below are a few healthy foods that are high in calories

What Are the 12 Healthy Foods That Are High in Calories?

While several high calorie-content food options are available, it is imperative to check the source. Commonly, individuals consume calories from junk foods that have detrimental effects. Therefore, it is essential to include high-calorie food in the daily diet.

Remember, a 1000-calorie meal including fruits, vegetables, whole grains, nuts, fish, meat etc., is more nutritional than a 1000-calorie snack.

1. Ghee

ghee healthy calorie — (source: apartmenttherapy)

Individuals looking for calories in Indian foods can consider ghee. Clarified butter or ghee is a common food item found in every Indian household, and in every 100 gm serving, it provides 876 calories. For a 100% authentic product, you can start preparing ghee at home.

2. Mustard Oil

Mustard oil is another calorie-rich food option that is easily available in Indian markets. 100 gm mustard oil contains around 884 calories. Therefore, consult with a professional to know the accurate amount.

3. Macadamia Nuts

Macadamia nuts are a good source of healthy fats and calories essential to gaining weight. Every 100 gm macadamia nut contains about 718 calories. Moreover, they also provide protein and fibre necessary for healthy body growth.

4. Granola (Homemade)

granola healthy calorie — (source: fitlivingeats)

Apart from 489 calories, 100 gm of homemade granola contains 17 gm protein, 11 gm fibre, and 93 mg calcium. All these nutrients are essential to improve health conditions. Do not forget to toss in some blueberries for antioxidants.

5. Oats

oats healthy calorie — (source: apartmenttherapy)

Individuals looking for ways to improve body weight can include 100 gm of oats in their daily diet. It contains 389 calories and is packed with healthy fats and proteins. To make it tastier, toss a handful of dry fruits and nuts, sliced bananas, berries, coconut shavings etc.

6. Salmon

salmon healthy calorie — (source: onemedical)

100 gm of Salmon, especially Farmed Atlantic, provides 206 calories and 12 gm of healthy fats sufficient for healthy weight gain.

7. Chicken

chicken healthy calorie — (source: taste)

Including 100 gm roasted chicken in the daily diet offers 184 calories, 12 gm fat and 61 mg sodium, offering a wide range of nutritional benefits. Add some baby potatoes and carrots, beans, bell peppers, broccoli and coat them with some dressing to make an entire meal.

8. Chickpeas

chickpeas healthy claorie — (source: cloudfront)

Chickpeas are loaded with calories and other micronutrients like protein, fibre, carbohydrates and minerals such as sodium and calcium. 100 gm chickpeas contain 164 calories sufficient to increase weight. One can make some hummus with chickpeas and eat it as a dip with baked sweet potatoes.

9. Avocado

avacado healthy calorie — (source: inspiredtaste)

The high-calorie food list goes on to include avocado. People trying to gain weight can eat 100 gm avocado, sufficient to provide 160 calories and 15 gm healthy fats. Moreover, individuals can toss a handful of sliced avocados in their salads or just blend some into guacamole.

10. Tofu

tofu healthy calorie — (source: brightspotcdn)

Though there is a notion that tofu is rich in calcium, 100 gm of firm tofu provides 144 calories and 8.7 gm of healthy fats. Search for tofu salad recipes online to prepare a healthy lunch or dinner.

11. Brown Rice

brown rice healthy calorie — (source: amazonaws)

Brown rice is among the food items that contain calories in dense amounts. For instance, 100 gm brown rice provides individuals with 123 calories. To make healthier meals, people can swap their pulao and fried rice recipes with brown rice.

12. Sweet Potatoes

sweet potatos healthy — (source: meredithcorp)

A 100 gm serving of sweet potatoes contains 101 calories. However, make sure to avoid deep frying to steer clear of unhealthy fats and unnecessary calories. Make some thin slices of sweet potatoes and toss them into an air-fryer for a healthy snack option.

What Are the Roles of Calories in Human Bodies?

Metabolism is a process that converts calories from food into energy. The human body requires energy to carry out several functions of different organs. Besides, calories are necessary for cell growth and maintaining heart and lung conditions. Therefore, individuals need to include calorie-rich foods in sufficient amounts in their balanced diet to shun disruptions in body functionalities.

Additionally, calories play an integral role in maintaining body weight. Therefore, keeping the number of calories balanced with the number of calories one burns through metabolism and physical activity help to stabilise body weight.

How Many Calories Does the Human Body Require to Reap Health Benefits?

Daily lifestyle substantially impacts the number of calories essential to maintain a healthy body. Lifestyles are classified into 3 types based on the extent of daily physical activities-

Sedentary
Moderately active
Active

To derive the accurate number of calories, individuals can use the Harris-Benedict Equation. It uses the basal metabolic rate (BMR) and the amount of daily physical activity to provide an estimated value.

For instance, for a person engaged in regular light exercises and has a job that demands moderate physical work, the recommended activity factor is 1.6. Multiplying the BMR by the activity factor will provide the daily energy expenditure based on age, sex and daily physical activity.

Here are the lists of daily calorie intake recommendations based on sex and age.

For Men

Age	Recommended Calorie Requirement Per Day
19 to 30 years	2,400 to 3,000
31 to 59 years	2,200 to 3,000
Above 60 years	2,000 to 2,600

For Women

Age	Recommended Calorie Requirement Per Day
19 to 30 years	2,000 to 2,400
31 to 59 years	1,800 to 2,200
Above 60 years	1,600 to 2000

For Children

Age	Sex	Recommended Calorie Requirement Per Day
2 to 4 years	Male	1,000 to 1,600
	Female	1,000 to 1,400
5 to 8 Years	Male	1,200 to 2,000
	Female	1,200 to 1,800
9 to 13 years	Male	1,600 to 2,600
	Female	1,400 to 2,200
14 to 18 Years	Male	2,000 to 3,200
	Female	1,800 to 2,400

Note: For accurate values, seek professional help.

What Are The Benefits of Healthy Calorie-Rich Foods?

A high-calorie diet with an equal amount of protein potentially combats malnutrition, heals pressure injuries and burns faster, and lowers the chances of fatal diseases such as AIDS and cancer. In addition, often doctors prescribe a high-caloric diet to recovery surgeries at a brisk pace. In such cases, the extra calories are excellent energy sources and improve weight to restore body strength.

Nevertheless, discuss diet options with a professional before including any listed calorie-rich foods in the daily diet.