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

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

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)

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

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

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

7. Chicken

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 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

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

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 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

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.

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.

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.

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.