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. Eating too few calories for a prolonged period 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.

Healthy high-calorie foods include peanut butter, quinoa, raisins, chia seed, Greek yoghurt, wheat bread, olive oil, dates, granola, and coconut milk. 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 healthy but high-calorie foods

  1. Peanut Butter
    Peanut butter is one of the classic high-calorie foods for weight gain, which has about 100 calories per tablespoon.
  2. Quinoa
    Like other ancient grains, quinoa is a tasty and versatile protein source, that many dieters mistakenly believe is a much lower-calorie alternative to rice which has 222 calorie.
  3. Raisins
    They certainly aren't nutrition villains, but raisins are considered a 'calorically dense' food, meaning that you can consume a lot of calories by ingesting only a small amount.
  4. Chia Seed
    A lot of nutrition pros consider chia seeds among the best high-calorie foods thanks to their fibre, omega-3, and protein content. While they're tiny, a single tablespoon still contains 70 calories, meaning you can easily add an extra 200 calories.
  5. Greek Yoghurt
    Greek yogurt is an excellent food to include in your diet, especially if you're trying to lose weight. A 3/4-cup serving has about 150 calories.
  6. Whole Wheat Bread
    Most commercially prepared whole-wheat bread contains the same amount of calories (sometimes even more) than white bread. Be sure to check the label of your favorite brand—some 'reduced calorie' whole-wheat breads add more sugar or high fructose corn syrup to make up for the flavor lost with the extra calories. Consider whole grain instead.
  7. Olive Oil
    Just 2 tablespoons of olive oil add 238 calories to your meal—likely without you even realizing it. And when was the last time you stuck with a 2-tablespoon serving while cooking?
  8. Dates
    These naturally sweet and chewy fruits are a delicious whole-food alternative to candy. Dates are one of the healthy, high-calorie foods (with 23 calories each).
  9. Granola
    One cup of homemade granola can serve up a full meal's worth of calories. At 597 calories and a whopping 29.4 grams of fat per cup (exact totals may differ based on ingredients).
  10. Coconut Milk
    Coconut milk may have the potential to speed up your metabolism and help boost your weight-loss efforts, but that doesn't make it low-calorie. One cup of coconut milk has a hefty 552 calories and 57 grams of fat.

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References

www.myfooddata.com

www.shape.com

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