High-calorie foods are foods that provide a lot of energy per serving. They can be beneficial for certain people and situations, such as:
- Athletes who need to fuel their performance and recoveryhttps://www.healthline.com/nutrition/3000-calorie-meal-plan.
- People who are underweight or have a high metabolism and need to gain weighthttps://www.netdoctor.co.uk/healthy-eating/a36540735/high-calorie-foods/.
- People who have a low appetite or difficulty eating enough due to illness or treatmenthttps://www.medicinenet.com/what_foods_have_the_highest_calories/article.htm.
- People who live in cold climates and need to maintain their body temperaturehttps://www.insider.com/eating-high-calorie-whole-foods-help-diet-weight-expert-says-2021-11.
However, not all high-calorie foods are created equal. Some are more nutritious than others, and some may have negative effects on health if consumed in excess. Therefore, it is important to choose high-calorie foods that are also rich in protein, fiber, healthy fats, vitamins, minerals, and antioxidants. Some examples of healthy high-calorie foods are:
- Avocado: This creamy fruit contains 240 calories per 100 grams, along with monounsaturated fats, potassium, folate, and vitamin Ehttps://www.healthifyme.com/blog/high-calorie-foods/.
- Nuts and seeds: These crunchy snacks are packed with calories, protein, healthy fats, fiber, and various micronutrients. For example, 100 grams of macadamia nuts provide 718 calories, 8 grams of protein, 76 grams of fat (mostly monounsaturated), 9 grams of fiber, and 58% of the daily value (DV) for manganese.
- Cheese: Cheese is a delicious source of calories, protein, calcium, phosphorus, and vitamin B12. For instance, 100 grams of cheddar cheese contain 402 calories, 25 grams of protein, 33 grams of fat (mostly saturated), and 72% of the DV for calcium.
- Oily fish: Oily fish such as salmon, mackerel, sardines, and herring are high in calories, protein, omega-3 fatty acids, and vitamin D. These nutrients support heart health, brain function, immune system, and bone health. For example, 100 grams of cooked salmon provide 206 calories, 22 grams of protein, 12 grams of fat (mostly omega-3s), and 526 IU of vitamin D (66% of the DV).
- Dried fruits: Dried fruits are fruits that have had most of their water content removed. This makes them more concentrated in calories, sugar, fiber, and antioxidants than fresh fruits. They can be added to cereals, salads, yogurts, or eaten as a snack. For instance, 100 grams of dried apricots contain 241 calories, 3 grams of protein, 63 grams of carbs (mostly sugar), 7 grams of fiber, and 32% of the DV for vitamin A.
These are some examples of high-calorie foods that can be good for you if eaten in moderation and as part of a balanced diet. However, you should also limit your intake of high-calorie foods that are low in nutrients and high in added sugar, salt, trans fats, or saturated fats. These include processed foods such as cakes, cookies, candies, chips, fries, soda, fast food, etc. These foods can increase your risk of obesity, diabetes, heart disease, and other chronic conditions. Therefore, it is best to enjoy them occasionally and in small amounts.