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While some people may choose to change their dietary standards for a variety of reasons, others want to know the calorie content of certain foods for other reasons. Maybe it's because you're training for a sporting event, you need more calories during training and competition, and you want to make sure you're getting enough energy; maybe it's because you want to be aware of which foods are high in calories so you don't overeat. In addition, after being conscious of calories, you will be more aware of the nutritional composition of high-calorie healthy foods, and will not over-intake or under-intake.

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High-calorie foods can be healthy too!

As nutritionist Rachel Klassen puts it: "It's not a bad thing to be calorie-conscious, but relying too much on calories for weight control isn't the best way to go. Avoiding high-calorie foods can make you miss out on many nutrient-dense foods , such as nuts, seeds, avocado, and egg yolks.” This is why awareness of high-calorie foods (also known as calorie awareness) is very important, more important than accurate calorie counting. With calorie awareness, you can enjoy any food as long as it's in moderation.

Calorie counting may cause you to avoid eating any high-calorie or calorie-dense foods, inadvertently excluding high-calorie healthy foods, but there is no denying that these foods play an important role in a balanced, varied, and health-supporting diet .

12 healthy high-calorie foods:

The following is a series of high-calorie healthy foods for you to help you manage your weight in a healthy way, and more importantly, make your weight loss no longer painful, but enjoyable.


Number one on our list, of course, is eggs. Both egg yolk and protein contain quite a lot of nutrition. But of course you can't just eat egg whites. A whole egg has a decent amount of protein, healthy fats, and essential amino acids, making it a spot on this list of high-calorie foods.

An egg contains about 66 calories, 7 grams of protein and 4.6 grams of fat, so if you make a three-egg omelet, you can get about 277 calories without adding cheese or vegetables.

A 2019 paper that looked at the nutritional benefits of eggs found that eggs really are a treasure trove of nutrition. Eggs are rich in phosphorus, calcium, potassium, iron, magnesium, manganese, selenium, and zinc. Among them, egg yolk has the highest iron and zinc content, so don't throw away the egg yolk when eating eggs! These nutrients are very important, because lack of zinc, magnesium, and selenium can easily lead to depression and fatigue.

If you're vegetarian, eggs are also a good source of vitamin B12, protein, and iron. In addition, omega-3-rich eggs are also a source of healthy fats.

Greek yogurt

Packed with many nutrients, Greek yogurt is near the top of our list of high-calorie foods. The number one reason Greek yogurt makes the list of high-calorie foods is because this rich, dairy-based treat is packed with protein. If you exercise regularly, you also know that protein can help repair muscles after exercise.

A bowl of rich and delicious Greek yogurt contains about 270 calories and 12.8 grams of protein. It also contains vitamins, minerals, and probiotics. In addition, the high fat and protein contained in it can also make you feel full.

Recent studies have shown that eating full-fat dairy can reduce the risk of premature death, as well as reduce the risk of cardiovascular disease and stroke.

Pumpkin seeds

Pumpkin seeds are number three on this list, and these khaki seeds are quite nutritious. You can sprinkle these crunchy, nutrient-dense pumpkin seeds over salads, soups, porridge, cereal, or mixed nuts.

Every 30 grams of pumpkin seeds contains about 170 calories, 7.3 grams of protein, 2.1 grams of fiber, 81 mg of magnesium, 246 mg of potassium, 1.98 mg of zinc, and 3 mg of iron. The nutritional content of these little pumpkin seeds is quite amazing. If you're on a calorie diet, or trying to lose weight, be careful with these high-calorie pumpkin seeds. Pumpkin seeds made the list because they are rich in unsaturated fats and omega-3s, two ingredients that can help lower cholesterol.

Pumpkin seeds can also be used as a snack, preventing you from reaching for a cookie jar at 4:00 p.m. when you're hungry. "Fat can slow down the speed at which the stomach digests food, which can prolong the feeling of fullness." Rachel said.

A 2020 report described pumpkin seeds as "rich in nutrients and nutritional supplements such as amino acids, phytosterols, unsaturated fats, phenolic compounds, tocopherols, cucurbitacins, and beneficial minerals The report also mentions health-promoting bioactive compounds in pumpkin seeds. Clearly, pumpkin seeds are one of the healthiest high-calorie foods.

Mix pumpkin seeds with about 40 grams of oatmeal and make a serving of oatmeal at home, and you can get about 150 calories, and you can get more calories by adding honey or other embellishments.

Olive oil

Why does extra virgin olive oil deserve its place on the list? "Foods like olive oil are not only high in calories, but also rich in nutrients, such as healthy fats. If women want to gain weight in a healthy way, eating healthy fats can give them benefits while consuming high calories. nutritional content,” Rachel said.

A teaspoon of olive oil contains 99 calories and 11 grams of fat, of which 9 grams are healthy polyunsaturated fatty acids. In addition to fat and calories, it also contains 56 mg of vitamin E. These healthy nutrients make olive oil Unquestionable chance to get on the list.

A 2019 study showed that moderate intake of extra virgin olive oil can lower BMI index, lower blood pressure, also has anti-inflammatory and antioxidant effects, and can even reduce the risk of cancer.

The Mediterranean diet is not only often proposed for research, but also enjoys a good reputation in the world, and olive oil is one of the souls of the Mediterranean diet. Now let's have a salad, drizzled with olive oil!


Smoked mackerel is one of the healthiest of these high-calorie foods, with about 310 calories per 100 grams, about three times that of cod. And, now that mackerel is on our list of high-calorie health foods, those extra calories will definitely have a host of benefits for your mental and physical health.

According to research, mackerel is one of the most important sources of omega-3 fatty acids, which can help lower triglycerides (fats in the blood), improve circulation and lower blood pressure, protecting heart and blood vessel health. "Healthy fats slow the release of food in the stomach, prolonging the feeling of fullness," says Rachel.

Another reason why mackerel is on the list? protein! With a whopping 17 grams of calories in a 100-gram serving, mackerel is definitely key if you need enough calories to fuel your training. Rachel added: "Protein intake is very important to help repair muscle damage during training, so as to ensure that athletes do not lose muscle. After all, muscle directly affects the performance of athletes."

Brown rice

Those looking to compete in an endurance event may choose to increase their calorie intake in a healthy way with these nutrient-dense, high-calorie foods.

For example, running a marathon burns about 2,600 calories, so you need enough energy to get you through the race. Rachel said: "If you are increasing your calories to participate in a sports event, the foods you need to increase your intake most will be carbohydrates and protein. Carbohydrates are the most important source of energy for our bodies, and they are even more important during exercise."

Complex carbohydrates are the most important of these, and their high fiber content helps slow the release of energy from food. "This means that the energy can be maintained stable for a long time, which is helpful for athletes to train or compete."

A 195-gram serving of brown rice contains calcium, iron, magnesium and B vitamins, in addition to 293 calories.

Macadamia beans

If you're looking at this list of high-calorie, healthy foods because you want to know how to gain weight the right way, be sure to eat calorie-packed macadamia beans. A 50-gram serving of macadamia beans provides 360 calories, among other nutrients.

Rachel explains, "For women who want to gain weight healthily, I encourage them to include healthy fats in their diet. High-calorie foods like nuts, seeds, avocado, olive oil, and oily fish are packed with nutrients. They can also be high in calories. Not only are these foods high in calories, but they are also very high in essential nutrients, such as healthy fats, fiber, antioxidants, vitamins, and minerals."

Studies have explored the health effects of nuts and found that nuts can increase satiety and increase thermogenesis (the process by which organisms produce heat to help digest food).

Macadamia beans are rich in vitamin E, which helps keep skin and eyes healthy and boosts immunity. The optimal amount to eat is about 10 to 12 nuts at a time.

Dried fruit

Remember that other claim to this high-calorie food list? This list also claims to be a natural list of sweets. Not only sweet and chewy, but also quite delicious. Dried fruit is an excellent source of carbohydrates for runners, and it is also a good choice for those who want to supplement nutrition while taking in calories.

People avoid sugar when they hear it, but if you need sugar and calories, dried fruit is better than candy.

Women need 14.8 milligrams of iron per day, and those who eat less meat may have a harder time meeting that daily amount. But eating some dried figs, or a few servings of dried almonds, can help boost your iron intake considerably. Two servings of dried fruit contain 110 calories and also contain protein, magnesium, calcium, iron, and potassium.

Studies have shown that eating a small serving of dried fruit a day (even for diabetics who need to strictly control sugar intake) can help lower cholesterol and achieve a better quality of life without negatively affecting BMI index.

Whole milk

If you're not vegan, whole milk can be a great calorie choice, especially for pregnant women trying to gain weight. A 200ml bottle of milk contains about 130 calories. Whole milk has more protein than plant-based milk (whole milk has about 7 grams of protein, and some plant-based milks have only 0.2 grams)

In addition, a bottle of 200ml of milk can allow you to supplement up to 74% of the vitamin B12 needed by the human body at one time, as well as 35% of riboflavin, 31% of calcium, 35% of vitamin B5 (as an energy source), and 16% Sodium (to maintain healthy blood pressure).

A 200ml bottle of milk also contains 64 micrograms of iodine, while no plant-based milk currently contains more than 1 mg of iodine. A 2021 study found that iodine intake was lower among people who consumed milk substitutes in the UK and were more likely to be classified as iodine deficient by World Health Organization criteria.

This is important for pregnant women, as iodine deficiency increases the risk of cognitive impairment in newborns, increases the risk of maternal miscarriage, and increases the risk of having a low birth weight baby. If you are trying to conceive, don't forget to put some milk in the refrigerator and take in more of this high-calorie food.

Protein powder

Not everyone needs a protein shake, but if you're training and also need high-calorie foods to gain weight in a healthy way, protein shakes can be useful. Why? Because protein is a key factor in aiding recovery. "Fish, chicken, eggs, Greek yogurt, and tofu are all good sources of protein, but they can also be supplemented with protein powder to ensure adequate protein intake," says Rachel.

Protein powder is an easy way to increase your calorie and protein intake, and if you choose carefully, protein powder can also bring you a lot of nutrition. It is recommended to pick a protein powder that is specifically designed to help with weight gain.

The most common choice is whey protein, but vegans can also look for plant-based protein powders such as soy, pea, hemp, rice or oats.

Make sure to keep yourself active through heavy training or fitness, so that you can gain muscle instead of fat, and if you want to maximize your calorie intake, you can mix it with milk.

Dark chocolate

We all know that chocolate is high in calories, but we must remember to choose chocolate with more than 70% of it, which is good for health and can absorb antioxidants from it.

That's why dark chocolate made the list. Different brands of chocolate may vary, but generally speaking, a bar of 74% chocolate can bring you 587 calories, which means that there are 117 calories per 20 grams of chocolate.

Chocolate is indeed high in sugar, but this high-calorie food can also provide nutrients such as fiber and protein. The higher the content of cocoa powder, the lower the sugar content, and the higher the protein and fiber content. Chocolate is also high in iron, magnesium, copper, and manganese, so it is quite helpful for women's hormonal health.


In the list of high-calorie healthy foods, avocado must not be missing. "Healthy sources of fat, such as nuts, seeds, and avocados, are often demonized because of their high calorie content, leading people to reduce their intake of these foods," Rachel said.

"However, these foods are actually quite nutritious, not just healthy fats, but also fiber, plant-based protein, and other essential vitamins and minerals. These foods deserve to be included in a healthy diet and are based on Adjust intake to your dietary goals."

Avocados contain nearly 20 different vitamins, minerals, and other nutrients. Half an avocado provides 152 calories, 6 grams of fiber, more potassium than a banana, and healthy fatty acids that promote heart health, lower cholesterol, and more importantly, reduce the accumulation of belly fat.
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All of the above foods are high-calorie foods. During exercise, it is also important to understand your own exercise situation. BP Smartwatch has a variety of exercise modes to meet your exercise monitoring needs.