High Calorie Foods That Are Easy to Chew

Top 10 Foods Highest in Calories

Powered by USDA Nutrition Data

Last Updated: April 23rd, 2022

Calories are the basic unit of energy used for measuring the energy in food and we all need a certain number of calories to maintain the body's vital functions. The number of calories a person needs depends on factors such as age, gender, and lean muscle mass.

Eating too few calories for a prolonged period of time causes a person to become underweight leading to muscle atrophy, weakened immunity, and eventually, organ failure. Conversely, eating too many calories causes a person to become overweight then obese, increasing their chances of heart disease, type II diabetes, and cancer.

People looking to gain weight in the form of lean muscle mass can aim to eat around 3000 calories per day depending on how many strength-building exercises they are doing.

Healthy high-calorie foods include granola, meats, tofu, fish, avocados, milk, beans, sweet potatoes, whole grains, and nuts. In general, the daily value (DV) for calories is 2000 calories per day, but people active with strength training or other exercises may want to consume more.

Below is a list of the top 10 high calorie foods ranked by common serving size, if you are looking to lose weight, see the list on unhealthy high calorie foods to avoid. If you are looking to gain weight, see the section on select meal portions for eating more calories, and the article on high calorie weight gain meal plans.

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• Introduction
• List of Healthy High Calorie Foods for Weight Gain
• Printable
• Tips for Gaining Weight
• Select Meal Portions for Eating More Calories
• About the Daily Value (%DV) Target
• About the Data
•  Nutrient Ranking Tool
• Related
• Feedback
• References

#1: Homemade Granola

Calories per Cup	Calories per 100g
597 calories	489 calories

#2: Meats (Chicken Leg)

Calories per Roasted Leg (Thigh And Leg)	Calories per 100g
475 calories	184 calories

#3: Firm Tofu

Calories per Cup	Calories per 100g
363 calories	144 calories

#4: Fish (Salmon)

Calories per 6oz Fillet	Calories per 100g
350 calories	206 calories

#5: Avocados

Calories per Avocado	Calories per 100g
322 calories	160 calories

#6: Dairy Foods (Milk)

Calories per Cup	Calories per 100g
298 calories	61 calories

#7: Chickpeas (Garbanzo Beans)

Calories per Cup	Calories per 100g
269 calories	164 calories

#8: Sweet Potatoes

Calories per Cup Mashed	Calories per 100g
258 calories	101 calories

#9: Whole Grains (Brown Rice)

Calories per Cup	Calories per 100g
248 calories	123 calories

#10: Nuts (Macadamia Nuts)

Calories per Oz	Calories per 100g
204 calories	718 calories

See All 200 Foods High in Calories

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Tips for Gaining Weight

• Add high calorie foods to existing dishes - Nuts, seeds, and dried fruit make a great addition to salads, rice dishes, pasta dishes, etc.
• Add healthy fats and oils to existing dishes - Add olive oil, peanut oil, or safflower oil to as many foods as possible. For example, rice, other gains, pasta, salads etc.
• Increase portion sizes - Create larger meals of calorie dense foods like rice, mashed potatoes, and pasta.
• Drink Calories - Drinks are an easy way to intake calories on the go. Drink juice, soy milk, milk, smoothies, and other healthy high-calorie beverages.
• Do Muscle Building (Anaerobic) Exercises - Muscle building exercises can increase appetite and also increase weight as your body builds muscle. This is especially true when combined with high protein foods like nuts, peanut butter, fish, or beans.
• Track your progress and set goals - Setting goals and targets is important to any achievement. Set healthy weight gain targets each month. No more than 7lbs (~3.5kg) a month is reasonable.

Select Meal Portions for Eating More Calories

• 1/2 Cup of Macadamia Nuts: 474 calories
• 1/2 Cup of Almonds: 411 calories
• 1 Glass of Grape Juice (16oz): 308 calories
• 2 Whole Wheat Crackers with a 1 ounce slice of Cheese on each: 262 calories
• 2 Whole Wheat Crackers with 1 tbsp of Peanut Butter on each: 224 calories
• 1 Cup Brown Rice (Cooked): 218 calories
• 1 Cup Brown Rice (Cooked) with 2 tbsp of Olive Oil: 466 calories
• 1 Cup Oatmeal (Cooked): 166 calories
• 1 Cup Oatmeal with 1/4 Cup Raisins and 1/4 Cup Almonds: 480 calories
• 1 Square of Dark Chocolate (29g): 145 calories
• 1/2 Cup of Dates: 208 calories
• 1/2 Cup of Dried Apricots: 156 calories

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:

• Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
• Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
• Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.

See the Guide to Recommended Daily Intakes for more information.

Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.

• Foods High in Calories
• Foods Low in Calories
• Vegetables High in Calories
• Fruits High in Calories
• Vegetarian Foods High in Calories
• Nuts High in Calories
• Grains High in Calories
• Beans High in Calories
• Dairy High in Calories
• Breakfast Cereals High in Calories
• Fast Foods High in Calories

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

• Weight Gain Meal Plans
• 11 Foods To Help You Build Muscle
• High Calorie Foods to Avoid
• Low Calorie Foods
• High Fiber Low Calorie Foods
• High Calorie Nuts and Seeds
• High Protein Foods
• The BMI Weight Loss Calculator
• Foods High in Carbohydrates
• Low Carb Weight Loss Meal Plans

feedback

Data Sources and References

1. U.S. Agricultural Research Service Food Data Central

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Source: https://www.myfooddata.com/articles/highest-calorie-foods.php

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