Top 10 Foods Highest in Calories

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Evidence Based. References sourced from PubMed.
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Top 10 Foods Highest in Calories

Calories are the basic unit of energy used for measuring the energy in food.

Healthy high-calorie foods include granola, meats, tofu, fish, avocados, milk, beans, sweet potatoes, whole grains, and nuts. The daily value (DV) for calories is 2000 calories per day. (1)

To gain weight in the form of lean muscle mass aim to eat around 3000 calories per day. You may eat more or less depending on how many strength-building exercises you are doing.

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 select meal portions for eating more calories, and the high calorie weight gain meal plans.

Printable One Page Sheet

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A printable list of high-calorie foods for weight gain.

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. Use the daily food log to track what you eat and make any needed changes.

Select Meal Portions for Eating More Calories

Use the ranking tool links below to select foods and create your own food list to share or print.

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

Data Sources and References

  1. USDA - Calories on the Nutrition Facts Label
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