Hey there, food lovers! Let’s talk about something that gets a bad rap—calories. For years, we’ve been trained to think that fewer calories equal healthier choices. But the truth? Not all high calorie foods are bad! In fact, some of the most nutrient-dense, satisfying, and downright delicious foods pack a calorie punch—and that’s a good thing.
So if you’ve ever felt guilty about indulging in avocado toast or snacking on some dark chocolate, let me put your mind at ease. Here are six high calorie foods that are totally worth eating—not just for their taste, but for their powerhouse nutritional benefits.
1. Nuts and Nut Butters
Ah, nuts—the OG snack that keeps you full for hours. Nuts and their creamy cousins (aka nut butters) are loaded with healthy fats, protein, and fiber, making them a perfect energy booster.
🔹 Why they’re worth eating: They’re packed with heart-healthy monounsaturated fats, plus protein to keep you full longer. Studies even suggest they help reduce the risk of heart disease.
🔹 Pro tip: Stick to natural nut butters with no added sugar or oils. And remember, a handful of almonds or a spoonful of peanut butter goes a long way!
🛑 Calories: Around 85-100 per serving, depending on the type.
2. Avocados
Avocado lovers, rejoice! This creamy green fruit is packed with good fats, fiber, and vitamins that do wonders for your body.
🔹 Why they’re worth eating: Avocados contain heart-healthy monounsaturated fats that help lower bad cholesterol. Plus, they’re a nutrient booster, helping your body absorb vitamins A, D, E, and K from other foods.
🔹 Pro tip: Mash it on toast, toss it in a salad, or blend it into a smoothie for a creamy texture and extra nutrients.
🛑 Calories: About 240 per avocado
3. Chia Seeds
These tiny seeds may not look like much, but don’t be fooled—they’re a nutritional powerhouse loaded with fiber, protein, and omega-3 fatty acids.
🔹 Why they’re worth eating: Chia seeds help keep you full, support digestion, and may even lower blood pressure.
🔹 Pro tip: Mix them into yogurt, oatmeal, or a smoothie for an easy nutrient boost. Or make a chia pudding by soaking them in almond milk overnight.
🛑 Calories: Around 70 per tablespoon
4. Olive Oil
Cooking with olive oil? You’re doing your body a favor. This staple of the Mediterranean diet is packed with heart-friendly monounsaturated fats and antioxidants.
🔹 Why it’s worth eating: Regular consumption of olive oil has been linked to a lower risk of heart disease, improved brain function, and even weight management.
🔹 Pro tip: Use extra virgin olive oil for the best health benefits and drizzle it over salads, roasted veggies, or whole grains.
🛑 Calories: Around 120 per tablespoon
5. Dairy (Full-Fat!)
Yes, full-fat dairy is making a major comeback—and for good reason. It’s packed with protein, calcium, vitamin D, and healthy fats that support strong bones and a happy gut.
🔹 Why it’s worth eating: Full-fat dairy keeps you fuller for longer, and some studies suggest it may even aid in weight management by keeping cravings at bay.
🔹 Pro tip: Go for Greek yogurt, whole milk, or a slice of cheese for a satisfying, protein-packed snack.
🛑 Calories: About 149 per cup of whole milk
6. Dark Chocolate
Yes, chocolate can be healthy! The key is choosing dark chocolate with at least 70% cocoa to reap all the health benefits.
🔹 Why it’s worth eating: Dark chocolate is loaded with antioxidants, fiber, and minerals like iron and magnesium. It’s been linked to better brain function, improved heart health, and even lower blood pressure.
🔹 Pro tip: A small square of high-quality dark chocolate can curb cravings without going overboard on sugar.
🛑 Calories: Around 155 per ounce
The Bottom Line: High Calorie Foods Aren’t the Enemy
If there’s one thing to take away from this, it’s that not all high calorie foods are bad. The key is choosing foods that nourish your body, keep you full, and provide real health benefits—instead of empty-calorie junk food.
So next time you reach for that avocado toast, handful of nuts, or piece of dark chocolate, ditch the guilt and enjoy it! 🙌
Got favourite high calorie foods you love? Drop a comment below—I’d love to hear about it!
Stay healthy, stay happy.
You might also like to read: 5 Vitamin Myths You Need To Stop Believing
— TheHealthMonk
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