What Foods Have the Highest Calories?

While searching for high-calorie foods, you should not get confused between healthy and unhealthy high-calorie foods.

The following are some unhealthy high-calorie foods:

• Processed foods, such as bacon, salami, and other processed meats
• Fast foods, such as burgers, fries, and pizza
• Fried foods, such as onion and french fries
• Packed foods, such as chips, biscuits, chocolates, cakes, soft drinks, or ice cream

1. Rice: Calorie dense and helps you gain weight when had in decent quantities. One serving of rice has 130 calories, approximately 28 to 30 grams of carbs, and 3 grams of protein.
2. Sweet potatoes or starchy foods: Sweet potatoes are a good source of calories and carbs. They provide protein and are a healthy way to gain weight. They contain Vitamin C, B6, folate, and minerals (such as potassium, iron, and magnesium). A 100-gram serving of raw, sweet potato contains 86 calories and 20 grams of carbs.
3. Whole-grain bread: Contain reasonable amounts of complex carbs, which help maintain and gain weight when combined with healthy fat and protein sources, such as unsweetened peanut butter. A 100-grams serving of whole grain bread contains 340 calories and 72 grams of carbs.
4. Milk: A perfect drink to start the day; it helps build muscle mass and maintain a healthy weight. Milk contains various necessary nutrients for the body to function. Milk has a good amount of protein, which consists of both whey protein and casein. A cup of two percent milk provides about 122 calories. There are several types of milk, from low-fat, fat-free milk to full-fat milk. You can choose based on your taste preference and calorie needs.
5. Red meat: Red meats are a great source of iron and protein. Red meats help build muscle mass and increase bone density. Besides being protein-rich, they are rich in iron, B vitamins, and zinc.
6. Fatty fish: Fatty fish, such as salmon, have high amounts of protein and significant amounts of good fats. It helps the brain function and gains weight healthily.
7. Nuts: Having nuts in your diet helps you gain weight healthily and provide many nutritional benefits. They are high in calories and good fats, which aid weight gain. A ¼ cup of almonds has approximately 160 calories, providing 6 grams of protein and 15 grams of fats.
8. Dark chocolate: Dark chocolate is calorie-dense and rich in vitamins and minerals. A 101-gram bar of dark chocolate with 70 to 85 percent cocoa solids has 604 calories and 46.36 grams of carbohydrates. It is rich in antioxidants that promote overall health.
9. Whole eggs: Whole eggs are a good source of protein, calcium, and vitamins. One large, whole egg has about 60 to 70 calories and reasonable amounts of fat, making eggs a powerful food for weight gain.
   • According to the USDA, one large hen's egg (50 grams) provides:
     • Calories: 78
     • Fat: 5 grams
     • Sodium: 62 mg
     • Carbohydrates: 0.6 grams
     • Fiber: 0 grams
     • Sugars: 0.5 grams
     • Protein: 6 grams
     • Choline: 147mg
10. Cereals: Cereals are a good option before and after workouts because they have a good amount of carbs and reasonable protein content. One cup of cereal provides about 110 calories. They could be combined with milk, nuts, and fruits to increase their nutrient and calorie content.
11. Protein shakes or homemade smoothies: Some homemade protein shakes have great nutritional benefits to help gain weight. These smoothies or shakes can be customized according to your taste. These smoothies can be made with milk, some fat source (such as Greek yogurt), a scoop of whey or plant-based protein, fruits, and nuts. These promote healthy mass gain and provide nutrition and taste. To make a banana smoothie, you can add one or two bananas with one scoop of whey protein and 100 mL of whole-fat milk. This has approximately 300-calorie and is protein-rich, which helps gain weight. If you are lactose intolerant, you can have substitutes, such as soy, almond, or other nondairy products with similar taste and nutritional benefits.
12. High-calorie fruits: High-calorie fruits have little water content and more fructose (fruit sugar). For example, citrus fruits are full of water, so they do not have many calories. 
    • Few fruits that are rich in calories are:
      • Banana
      • Avocado
      • Plum
      • Apricots
      • Dates
      • Mango