The body uses calories for energy and they come in the form of protein, carbohydrates and fats. These are all called macronutrients. Foods that are naturally high in calories generally have at least some fat in them. This is because, as opposed to protein and carbs which have 4 calories per gram, fat has 9 calories per gram. Just because foods are high in calories, it doesn't necessarily make them "bad" foods. Foods that have essential fats are high in calories and they are healthy.
Dairy Products
Regular dairy products are naturally high in calcium, protein and calories. Specific examples include whole milk, cheese, butter, cream cheese, sour cream, ice cream and whole-milk yogurt. An 8 oz. cup of whole milk contains approximately 150 calories, a single pat of butter is about 36 calories and one 8 oz. cup of plain yogurt is approximately 150 calories.
Meats
Beef and pork meats that are high in saturated fat, protein and calories. A 3.5-oz. beef brisket has approximately 330 calories. Dark meat chicken and turkey and their skins are high in fat and calories as well. Eggs are another type of protein. They are also high in amino acids, fat and calories. A single large-sized egg contains approximately 78 calories.
Fish
Fish is a source of protein and some varieties are naturally high in calories. These include fish from cold waters that are high in omega-3 fatty acids, which are essential fatty acids. Examples of these fish include salmon, anchovies, herring, caviar, eel and mackerel. Steamed salmon has approximately 180 calories per 3.5-oz. serving, herring has approximately 203 calories and anchovies have approximately 276 calories. According to the University of Maryland Medical Center, omega-3 fatty acids can help improve your cholesterol.
Seeds and Nuts
Seeds and nuts are naturally high in protein, fiber and essential fats. Examples include pecans, almonds, walnuts, pine nuts, cashews, macadamia nuts, pumpkin seeds, sesame seeds and sunflower seeds. A single almond has approximately 7 calories, 1 oz. of pumpkin seeds has approximately 150 calories and 1 oz. of macadamia nuts comes out to just over 200 calories.
Coconut
Coconut comes in the form of shredded, ground or in the form of oil. It is high in saturated fat and it is also high in calories. Coconut oil is generally used for cooking and it contains approximately 120 calories per tablespoon.
Oils
Oils are used for dressings, cooking and dipping. They are naturally high in monounsaturated fat and also calories. Examples include safflower oil, rape seed oil, corn oil, flax seed oil and olive oil. All of these oils have about 120 calories per tablespoon. Olives themselves are also a natural high calorie food.
Avocados
Avocados are a fruit that is high in fiber, potassium and monounsaturated fats. They are also high in calories. A single avocado has approximately 320 calories.
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