dangerous healthy high calorie foods

Watch Out For These Calorie-Dense Healthy Foods

When eating foods that are considered healthy we often convince ourselves that there is no limit to how much of the food we should eat. If you have ever measured out a single serving of peanut butter, you know that even healthy foods should not be consumed without limits. This is not to say foods like these should be avoided, but if you are looking to stay within a certain daily calorie allowance, you will probably want to learn about how your favorite foods measure up in calories and macronutrients. If you want to lose weight or want to prioritize healthy high-calorie foods in order to gain weight, here are a few calorie-dense foods you should be aware of.


quinoa is a healthy calorie-dense food

Like other ancient grains, quinoa is a delicious and versatile protein source. However, many believe it is a much lower-calorie alternative to rice, when, in reality, one cup of cooked quinoa has 222 calories and one cup of cooked brown rice has 218 calories. A typical guideline to follow per portion is about 1/2 a cup or about the size of your fist.


raisins is a healthy calorie-dense food

Raisins are considered ‘calorically dense,’ meaning that you ingest a lot of calories by only eating a small amount. One 1.5-ounce box contains 129 calories, but two full cups of grapes has the same amount of calories. If you are really hungry, substitute this snack for a lower-calorie option to maximize your daily allowance. 

Peanut Butter

peanut butter is a healthy calorie-dense food

It can be incredibly easy to overeat peanut butter, which is no surprise that it is one of the classic high-calorie foods responsible for wright gain. But, it has a lot of benefits, like helping build muscle, burn fat, and fight heart disease. If you are looking to watch your weight, it is not suggested to take a spoon to the jar multiple times a day. At 100 calories per tablespoon, two large spoonfuls can hold almost as many calories and fat as a Snickers bar. 

Chia Seeds

chia seeds are a healthy calorie-dense food

Chia seeds are ranked among the best high-calories foods thanks to their fiber, omega-3, and protein content. Although they are tiny, a single tablespoon still contains 70 calories. 


pecans are a healthy calorie-dense food

Pecans, and nuts in general, are a great source of protein, heart-healthy fat, and various vitamins and minerals, but they also happen to be rich in calories. Just a 1-ounce serving of pecan halves contains 196 calories. 

Olive Oil

olive oil is a healthy calorie-dense food

Extra-virgin olive oil is incredibly healthy. It may reduce your risk of heart disease, protect against stroke, and lowers your risk of type 2 diabetes, among many other benefits. But, just two tablespoons of olive oil add 238 calories to your meal. 


chickpeas are a healthy calorie-dense food

If you want to add fiber and protein to your salads or soups, you likely chose chickpeas. One cup of canned chickpeas has 286 calories. 


salmon is a healthy calorie-dense food

Salmon is an incredibly healthy protein source, it is denser on the calories than you may think. One 6-ounce salmon fillet could have about 400 calories and 20 grams of fat. Next time you choose salmon, keep your portion size at 3 ounces.


guacamole  is a healthy calorie-dense food

While guacamole is packed with potassium-rich and heart-healthy avocados, it is also packed with calories. One cup contains about 360 calories. If do not want to give up your guac, trade your chips for veggies.

Salad Dressing

salad dressing is a healthy calorie-dense food

This is one food you probably knew was calorie-dense. One 3-ounce serving of Caesar salad dressing, for example, has 390 calories and 42 grams of fat. Either make a healthier version at home or when you are out, play it safe with balsamic vinegar or olive oil to keep your salad lighter.