Incorporating high calorie foods into your diet may be beneficial for weight gain. However, if the foods are nutrient-poor, high-fat "junk" foods, you may gain weight while also increasing your risk of developing conditions such as heart disease. High calorie foods that are healthy and nutritious, but low in fat include some fruits, such as dried and sweetened frozen; some bread products; and legumes.
Fruits
Certain fruits, particularly dried or dehydrated fruits, are rich in vitamins, minerals and dietary fiber, but are low in fat. According to Nuts Online, almost 2 oz. of dried guava, or roughly 1/2 cup, provides 180 calories and 0 g fat. A 1 oz. serving of dried banana chips, or 1/4 cup unsweetened, provides 170 calories and 0 g fat. Raisins and currants are calorie-dense dried fruits but offer no fat. A 1/2 cup serving of raisins provides about 218 calories, while 1/2 cup serving of dried currants 204 calories. Both options are rich in dietary fiber. Sweetened fruit, such as berries or peaches, from frozen, is rich in calories but still offers many of the same nutrients as fresh fruit. One cup of sweetened frozen peaches, raspberries or strawberries provide 235 to 250 calories and no fat.
Breads and Grains
Breads and bread products, such as bagels, if not whole grain are enriched, thus are a good food source of all of the B vitamins as well as iron, and are low in fat. For example, according to the U.S. Department of Agriculture National Agricultural Library database, a 4-inch plain enriched bagel provides about 244 calories and 1 g fat. Corn bread is also rich in calories and but still low enough in fat to be considered low fat. A 2.5-inch by 1.5-inch piece of corn bread, prepared from a recipe with 2 percent milk, provides approximately 175 calories and 5 g fat. Brown rice, though fiber-rich and high in vitamins and minerals, is also fairly high in calories. A 1 cup serving, cooked, provides 216 calories and 2 g fat.
Legumes
Legumes such as starchy beans and peas are extremely nutritious and offer protein, carbohydrates, iron, vitamins, minerals and dietary fiber. They are low in fat but a rich source of calories. For example, one cup of lentils or split peas, cooked, provides 230 calories and 1 g fat. Vegetarian refried beans, or those prepared without lard, provide approximately 240 calories and 2 g fat. One cup of garbanzo beans or chickpeas, from a can, drained, provides 286 calories and 3 g fat. Black-eyed peas, cooked, provide 200 calories and 1 g fat per 1 cup serving.
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