When it comes to gaining weight, whether for muscle building or addressing undernutrition, consuming more calories is key. While some may focus on eating junk food, there are healthier options that provide high calories without sacrificing nutrients. This article will explore 12 calorie-dense foods that can help you boost your intake in a healthy and efficient way.
1. Nuts and Nut Butters
Nuts are small, but they pack a calorie punch. They are filled with healthy fats, protein, and various vitamins and minerals. For example, almonds, walnuts, and cashews are great options to include in your diet. Just one ounce of almonds provides around 160 calories. Nut butters like peanut butter or almond butter are even more concentrated. Spread them on toast or add them to smoothies for a quick calorie boost.
How to Include:
- Add peanut butter to oatmeal or smoothies.
- Snack on a handful of mixed nuts during the day.
2. Avocados
Avocados are a powerhouse when it comes to calories and healthy fats. A single avocado contains about 250-300 calories, depending on its size. The fats in avocados are mostly monounsaturated, which are heart-healthy. They’re also rich in vitamins, fiber, and antioxidants.
How to Include:
- Spread avocado on toast.
- Use it as a topping for salads, sandwiches, or in smoothies.
3. Full-Fat Dairy Products
Full-fat dairy such as milk, cheese, and yogurt is another great way to increase your calorie intake. A cup of whole milk contains around 150 calories, and a serving of cheese can provide about 100-200 calories, depending on the type. Full-fat yogurt is also rich in protein, calcium, and probiotics, which are beneficial for your gut health.
How to Include:
- Use full-fat yogurt in smoothies or as a snack.
- Add cheese to salads, sandwiches, or scrambled eggs.
4. Oils (Olive Oil, Coconut Oil)
Oils are one of the most calorie-dense foods available. A single tablespoon of olive oil contains around 120 calories. These oils are a good source of healthy fats and can be added to almost any meal, making it easy to increase your daily caloric intake. Olive oil provides monounsaturated fats, while coconut oil contains medium-chain triglycerides (MCTs), which are quickly absorbed for energy.
How to Include:
- Drizzle olive oil over salads or roasted vegetables.
- Use coconut oil in cooking or add it to smoothies.
5. Salmon and Fatty Fish
Salmon and other fatty fish like mackerel and sardines are rich in calories and healthy omega-3 fatty acids. A 6-ounce serving of salmon can provide more than 350 calories. Besides their calorie content, these fish are excellent sources of high-quality protein and nutrients like vitamin D and selenium.
How to Include:
- Grill or bake salmon and serve it with rice or vegetables.
- Add canned sardines to salads or whole-grain crackers.
6. Rice and Quinoa
Rice and quinoa are calorie-dense grains that provide carbohydrates, which are essential for energy and muscle growth. A cup of cooked rice contains around 200 calories, while quinoa provides about 220 calories. Quinoa is also a complete protein, containing all nine essential amino acids.
How to Include:
- Use rice or quinoa as a base for meals with vegetables and protein.
- Mix them into soups or salads for added calories.
See Also: What Is The Minimum Calories To Survive
7. Whole-Grain Bread
Whole-grain bread is an excellent source of complex carbohydrates, fiber, and calories. Two slices of whole-grain bread can provide around 200-300 calories, depending on the thickness. Whole grains also contain essential vitamins and minerals like magnesium, iron, and B vitamins.
How to Include:
- Make sandwiches using whole-grain bread and calorie-dense fillings like peanut butter or cheese.
- Toast whole-grain bread and top with avocado or butter.
8. Dried Fruits
Dried fruits are another great way to pack in extra calories. Since they have had their water content removed, they are more calorie-dense than fresh fruits. For example, a small handful of raisins (about 1 ounce) provides around 130 calories, while the same amount of fresh grapes would only give you about 20 calories.
How to Include:
- Add dried fruits like raisins, dates, or apricots to salads, oatmeal, or yogurt.
- Snack on a handful of dried fruits between meals.
9. Dark Chocolate
Dark chocolate, especially varieties with higher cocoa content, is both nutrient-rich and calorie-dense. A small 1-ounce piece can provide around 150-170 calories, depending on the cocoa content. It’s rich in antioxidants and can be a satisfying way to increase calories while still providing some health benefits.
How to Include:
- Eat a few squares of dark chocolate as a snack.
- Add dark chocolate chunks to yogurt, oatmeal, or trail mix.
10. Eggs
Eggs are an affordable, versatile, and calorie-dense option for increasing your intake. A single large egg provides about 70-80 calories, along with high-quality protein, vitamins, and minerals. The yolk contains the majority of the calories and essential fats, so it’s best to eat the whole egg if you’re looking to gain weight.
How to Include:
- Make scrambled eggs or omelets with cheese and vegetables.
- Add boiled eggs to salads or sandwiches.
11. Potatoes and Starchy Vegetables
Starchy vegetables like potatoes, sweet potatoes, and corn are high in carbohydrates and calories. A medium-sized baked potato can provide around 150-200 calories, and adding butter or cheese can significantly increase the caloric content.
How to Include:
- Bake or roast potatoes and top them with sour cream, butter, or cheese.
- Include starchy vegetables in soups, stews, or as a side dish.
12. Protein Shakes
Protein shakes are a convenient and efficient way to increase your calorie intake. Many protein powders come in various flavors and can be mixed with milk, nut butters, or fruit to add extra calories. A single protein shake can provide anywhere from 300-500 calories, depending on the ingredients used.
How to Include:
- Blend protein powder with milk, peanut butter, and a banana for a high-calorie shake.
- Drink a shake after a workout or between meals for added calories.
Conclusion
When it comes to increasing your calorie intake, choosing nutrient-dense foods is essential. The 12 foods listed above are not only high in calories but also packed with essential nutrients that support overall health. Whether you’re looking to build muscle or address weight issues, incorporating these foods into your diet will help you reach your caloric goals in a healthy and sustainable way. Remember, it’s not just about eating more—it’s about eating smart.
