If you’re looking high calorie healthy foods to increase your calorie intake the right way, high calorie healthy foods can be your secret weapon for lasting energy and balanced nutrition. 

Whether you’re trying to gain weight, fuel intense workouts, or simply feel more energized throughout the day, high calorie healthy foods you choose matter. 

Instead of processed snacks and empty calories, there are whole, nutrient rich options that help you thrive. In this guide, we explore 17 of the best high calorie healthy foods that deliver both energy and essential nutrients your body will love.

1. Avocados

Avocados are the ultimate creamy and calorie‑rich fruit, offering healthy monounsaturated fats that support heart health and hormone balance. 

One medium avocado packs around 240 calories, most of which come from fat, but the kind your body uses for sustained energy, not spikes. 

2. Nuts and Nut Butters

Almonds, walnuts, cashews, and their butters are classic high calorie healthy foods that provide a blend of fats, protein, and micronutrients. 

A single handful of nuts can contain 150–200 calories, and two tablespoons of nut butter can exceed 180 calories. Spread on whole‑grain toast or mix into oatmeal for a nutrient‑packed boost.

3. Seeds (Chia, Flax, Hemp)

Tiny but mighty, seeds are calorie‑dense powerhouses. A quarter‑cup serving of chia seeds offers about 140 calories along with omega‑3s, fiber, and protein. 

4. Whole Eggs

Eggs are one of nature’s most complete proteins, and eating whole eggs, yolk included, delivers healthy fats and fat‑soluble vitamins. Two large eggs contain roughly 140 calories and can easily be boosted with cheese, avocado, or olive oil for more high quality calories and flavor.

5. Full‑Fat Dairy

If dairy agrees with your system, full‑fat Greek yogurt, whole milk, and cheese are terrific high calorie healthy foods. A cup of whole milk has about 150 calories, and an ounce of cheddar cheese adds roughly 115. These options pack calcium and protein alongside calories that help with weight goals.

6. Quinoa

Quinoa may look modest, but cooked quinoa delivers about 220 calories per cup along with complete protein and fiber. It serves as an ideal bowl base, paired with beans, roasted veggies, and a drizzle of olive oil to boost both calories and nutrients in one nourishing dish.

7. Oats and Granola

Whole oats are a classic breakfast choice, providing steady energy from complex carbs. One cup cooked offers around 150 calories, but adding toppings like nut butter, seeds, dried fruit, or honey turns it into a lunch‑worthy, calorie‑rich dish. Choose granola with nuts and seeds for even more calories (often 300+ per half cup).

8. Olive Oil

Though not a “food” you eat by itself, extra virgin olive oil is a kitchen staple for healthy calories. A single tablespoon adds about 120 calories of heart‑healthy monounsaturated fat. Drizzle it over salads, roasted vegetables, or pasta to easily increase calorie density without sacrificing nutrition.

9. Dark Chocolate

Craving something sweet? High‑quality dark chocolate (70% cocoa or higher) is one of the tasty high calorie healthy foods that blends mood‑boosting antioxidants with satisfying calories. A 1‑ounce piece has about 170 calories, perfect as an after‑meal treat or snack with nuts.

10. Dried Fruit (Dates, Raisins, Apricots)

Removing water from fruit concentrates both flavor and calories. Three dates can contain over 200 calories, while a quarter‑cup of raisins has around 120. These calorie‑dense snacks are rich in fiber and micronutrients, making them excellent for energy on the go or paired with nuts.

11. Sweet Potatoes with Toppings

A large baked sweet potato contains roughly 180 calories on its own. Once you add nutrient‑rich toppings, like Greek yogurt, almond butter, or cheese, they become a high calorie, satisfying meal that supports energy levels and weight goals.

12. Salmon and Fatty Fish

Fatty fish like salmon aren’t just protein powerhouses; they’re rich in omega‑3 fats that promote brain and heart health. A 6‑ounce cooked filet packs over 350 calories and an excellent balance of nutrients. Grill or pan‑sear with olive oil and pair with grains or veggies for a complete, high calorie meal.

13. Coconut Products

Coconut milk, coconut cream, and shredded coconut are versatile high calorie healthy foods with tropical appeal. 

Coconut milk in curries, smoothies, or rice brings both flavor and fat‑derived calories, helping you stay fueled longer. One cup of canned coconut milk can exceed 400 calories, making it ideal for intentional weight and calorie gain.

14. Beans and Legumes

Beans, lentils, and chickpeas are not usually thought of as high calorie foods, but they deliver solid calories with plant‑based protein and fiber. You get nearly 270 calories from one cup of chickpeas that’s been cooked. 

Turn them into hummus, adding tahini and olive oil  to boost calories even further.

15. Brown Rice and Whole Grains

Simple white rice gets all the glory, but whole grains like brown rice and farro offer more nutrients and calories. 

A cup of steamed brown rice has nearly 215 calories. Adding olive oil, nuts, or seeds can raise the calorie count while keeping the meal balanced and wholesome.

16. Protein Smoothies with Add‑Ins

Smoothies alone don’t guarantee high calories, it’s what you put in them that counts. Start with full‑fat yogurt or milk, add a scoop of protein powder, nut butter, oats, chia seeds, and fruit. 

This combination not only tastes great but can easily surpass 500 calories in one glass while keeping sugar levels in check.

17. Trail Mix

Trail mix is one of the most convenient high calorie healthy foods for busy lifestyles. A mix of nuts, seeds, whole‑grain cereal, and dried fruit delivers a power‑packed calorie punch. 

Just watch portion sizes,  a half cup can provide 300–400 calories depending on the ingredients, perfect for hikers, athletes, or anyone needing portable energy.

Smart Tips to Include High Calorie Healthy Foods in Your Daily Diet

Eating more calories doesn’t mean eating junk. Here are practical ways to incorporate high calorie healthy foods without feeling like you’re overeating:

1. Choose Calorie‑Dense Fats Strategically
Cooking with olive oil, adding nut butters to oatmeal, or snacking on nuts and seeds boosts calorie intake while delivering essential nutrients your body craves.

2. Blend Instead of Sip Lightly
Smoothies become much more calorie‑rich when you use full‑fat dairy or nut milks, add protein powder, and throw in calorie‑dense add‑ins like avocado or oats.

3. Snack Often and Smart
Rather than waiting hours between meals, keep high calorie healthy snacks on hand, like trail mix, dark chocolate, and dried fruit, to maintain energy and hit calorie goals naturally.

4. Pair Carbs with Fats and Proteins
Combining whole grains with healthy fats and proteins, for example, quinoa with olive oil and salmon, ensures meals are balanced and energy‑rich.

5. Be Consistent and Track Progress
Whether you’re gaining weight or fueling performance, consistency matters. Track your meals and how your body feels to tailor your intake over time for the best results.

Conclusion

Navigating high calorie healthy foods goals doesn’t mean resorting to processed snacks or empty calories, it’s all about choosing high calorie healthy foods that support your body’s needs and your personal goals. 

From nutrient‑dense nuts and seeds to hearty whole grains and protein‑rich fish, the right foods boost energy, sustain fullness, and help you thrive without sacrificing quality. 

Try incorporating these 17 power‑packed foods into your meals and snacks, and you’ll notice both your energy levels and your progress toward your goals improve. Nourish your body with intention, and you’ll enjoy every bite along the way.

Read more: 20 Best Healthy Asian Food Choices That Are Delicious And Nutritious