Calories consist of either carbohydrates, protein, fat or alcohol. When a food is considered a dense high-calorie food, typically this means it is abundant in one or more of these macronutrients. On average, carbohydrate- and protein-containing foods provide 4 calories per gram, alcohol 7 calories per gram, and fat 9 calories per gram. Dense high-calorie foods can be healthy, nutritious choices, or calorie-laden junk foods.
Nuts
Nuts and nut butters are excellent sources of healthy proteins and fats. On average, a quarter-cup of macadamia nuts packs 243 calories. Peanut butter provides about 200 calories in two tablespoons. Trail mixes, which incorporate nuts, seeds, and raisins, are another example of a healthy, dense high-calorie food.
Cheese
Cheese is a source of healthy protein and fat, like nuts. Dense higher-calorie cheeses include cheddar, blue, brick, Edam, Gouda, Gruyere, Swiss and ricotta cheese. A 50-gram serving of any cheese has between 170 to 200 calories.
Whole Milk and Creams
Whole milk and creams are dense high-calorie foods with carbohydrates, protein and fat. On average, whole milk, with 3.3 percent milk fat, contains 155 calories per cup. Two-percent milk fat chocolate milk contains 190 calories per cup. Whole milks and creams are frequently used in eggnogs, milkshakes and recipes to increase calories. Milkshakes have about 300 calories, eggnog 360 for one-cup servings.
Dried Fruit and Juices
Dried fruit is a healthy source of carbohydrates. Dried apricots are one of the most dense and calorie-laden dried fruits, with three pieces providing about 70 calories. Fruit juices also tend to be calorie-dense with carbohydrates. One-cup servings of prune juice and grape juice provide 192 and 162 calories, respectively.
References
- "Nutrient Values of Some Common Foods"; Health Canada; 2008
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