This top 10 list rates high-calorie foods that also offer some nutrition and health benefits, such as vitamins and minerals, in addition to energy in the form of calories. Typically foods high in fat offer more calories because fat provides over twice as many calories per gram as carbohydrates or proteins. You may be surprised at how many calories some of these "healthy" foods offer.
Avocados
An avocado is a fruit. It is the highest calorie fruit in existence. One whole avocado, commercial, all varieties (about 200 g) offers 325 calories and 30 g of fat, nearly all monounsaturated, which is heart-healthy. Avocados are an excellent source of vitamin C and dietary fiber.
Nuts and Nut Butters
A 1/4-cup serving of dry roasted almonds provides approximately 206 calories and 18 g of fat. Spreadable almond butter provides 101 calories per tablespoon. Walnuts are rich in omega-3 fatty acids. A 1 oz. serving provides 185 calories and 18 g of fat. Nuts are rich in minerals and fiber.
Cheese
There are dozens of varieties of cheese; the list goes on and on. Almost all hard cheeses--such as cheddar, Colby, Swiss, Monterey and Provolone--are rich in calories. They offer approximately 100 to 115 calories per ounce. They offer protein (7 g per ounce) and are excellent sources of calcium.
Seeds and Seed Butters
Seeds are rich in calories, healthy fats, minerals and dietary fiber. A 1/4-cup serving of whole, roasted, toasted sesame seeds offers about 207 calories, and the same amount of roasted sunflower seeds provides 205 calories. Two tablespoons of either sesame or sunflower seed butter offers 188 calories.
Dried Dates and Figs
Certain dried fruits are naturally very high in calories because the sugar content is high and the water is removed. Dates and figs are two examples. A 1/2 cup of chopped, pitted dates offers 251 calories. The same amount of dried figs offers 248 calories. Both are fiber-rich, and figs are high in calcium and iron.
Peanuts and Peanut Butter
Peanuts are a legume, not a nut, despite the name. Like nuts, they are rich in calories and many nutrients. A 1/2 cup of dry roasted peanuts provides about 425 calories, and 2 tbsp. of peanut butter, on average, offers about 190 calories. Peanuts are rich in iron and unsaturated fats.
Granola
Granola can be very high in calories if you are not careful, despite the healthful ingredients like dried fruits, oats, nuts, sugar and oil. One cup of homemade granola, on average, offers nearly 600 calories and 30 g of fat, although it is mostly unsaturated.
Muffins
Commercially prepared muffins offer vitamins and dietary fiber but typically quite a bit of calories and fat because they are so large. A bran muffin from a bakery (about 100 g) offers over 300 calories and 10 g of fat.
Fruit Smoothies
Commercially prepared smoothies made from juice and fruit are vitamin-rich but can be very high in calories from sugar because they are usually juice-based. You can keep the calories in control if you are careful. Otherwise, expect to consume over 350 calories, on average, for a SMALL 16 oz. smoothie.
Yogurt
Yogurt is very healthy. It is calcium- and potassium-rich and offers protein as well as natural "live, active cultures" that promote healthy bacteria in your digestive system. But if you choose regular, fruit-on-the-bottom yogurt (8 oz. container), you are consuming nearly 300 calories, no fiber and lots of sugar.
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