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Healthy High Calorie Foods for Muscle Gain

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Bodybuilding and Fitness Newsletter 9/1/2021

These 3 High-Calorie Foods Are Actually Good for You!

When most people think about shaping up and getting healthy, they envision eating a diet full of low-calorie, low-fat foods. And that makes some sense, because you DO need to watch your energy intake when trying to get lean, but that doesn’t mean that high-calorie foods can’t help you build the physique you want.

In fact, there are certain high-fat, high-calorie foods that are actually good for you.

Here are three of the best.


For many years, nuts were avoided like the dietary plague because they’re high in fat and contain a lot of calories relative to the food volume they provide. But the recent popularity of the Paleo diet has made people take a closer look at nuts, and what we’ve found is surprisingly good news.

For one thing, nuts provide a decent dose of protein — about 6 grams for an ounce of almonds — and fiber (3 grams in those almonds). Probably more importantly, nuts deliver a whopping variety of omega-3 and omega-6 fatty acids, the essential fats that keep your body tissues and immune system healthy.

For instance, a quarter cup of walnuts contains about 200 calories thanks to the fat content, but it provides nearly your whole day’s worth of omega-3s (94%).


Like nuts, avocados have been avoided for quite a while thanks to their fat content — a whole avocado has about 23 grams of fat and checks in at 250 calories.

But that same avocado also provides 10 grams of fiber, and avocados are one of the very few fruits that contain both polyunsaturated and monounsaturated fats, which the American Heart Association says are important for warding off heart disease.

Avocados do contain a lot more omega-6s than omega-3s, though, and that could be a problem if you’re not getting omega-3s from other sources.


A good place to look for that extra omega-3 fatty acid is wild salmon, which provides about 2 grams per 100-gram serving.

That same small portion contains 12 grams of fat and 200 calories, so salmon definitely qualifies as high-calorie, but it also provides you with a healthy 22 grams of complete protein.

Salmon lost a lot of ground to leaner, whiter varieties of fish during the low-fat craze a couple of decades ago, but it’s a dinner-plate staple of the super healthy these days.

Other Choices

These are just three examples of high-calorie foods that can be healthy for you when eaten in moderation, and they provide a template for identifying others.

Namely, look for foods that supply healthy fats, fiber, and other nutrients, and you have a potential high-calorie healthy choice. Other choices that fit into this category, depending on your personal health factors, may include nut butters, olives, eggs, and some cheeses.

Of course, your doctor can help you determine if a particular food or type of food is right for you. Make sure to talk to him and get a complete physical before making any drastic dietary changes.

For most people, though, “high-calorie” does not necessarily mean “unhealthy.”

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