When aiming to gain weight or bulk up, it’s crucial to fuel your body with the right snacks that provide a boost of energy and support muscle growth. While typical options like chips and cookies may be high in calories, they often lack essential nutrients.
That’s why I’ve curated a list of 31 healthy high-calorie snacks that will keep you full and satisfied throughout the day. These snacks not only deliver a significant calorie count but also offer a range of benefits for overall health and well-being.
Soy Milk
While soy milk is a higher-calorie non-dairy alternative, one cup of unsweetened soy milk still packs just 80 calories. What’s more, soy milk boasts a notable amount of protein compared to other options. Its versatility extends beyond sipping it straight – you can also blend it into smoothies or use it as a base for desserts like my Banana Chia Pudding recipe. This makes it an excellent choice for those looking to add some variety to their non-dairy repertoire.
Peanut Butter
While peanut butter may seem like a simple snack option, it’s actually a nutritious and satisfying choice. In fact, two tablespoons of this tasty spread contain 190 calories, as well as a decent 7 grams of protein to help keep you full. But what really sets peanut butter apart is its impressive array of essential minerals, including magnesium and manganese – both of which play a crucial role in building strong bones. And the best part? You don’t have to settle for eating it plain! Pair it with sliced bananas, crisp apple slices, or crunchy celery for added texture and flavor. Or, if you prefer something a bit more substantial, try spreading it on whole-wheat crackers for a tasty and filling snack.
Avocados
The harmonious marriage of creamy avocado and crispy warm toast is a match made in heaven. While one large avocado may seem like a calorie-heavy snack, boasting 322 calories, it’s worth noting that these calories are primarily comprised of heart-healthy monounsaturated fats. This nutritional powerhouse can be leveraged in a variety of ways, from whipping up creamy guacamole or tortilla spreads to blending into smoothies or incorporating into dairy-free chocolate mousse.
Dark Chocolate
A standard 3.5-ounce bar of dark chocolate packs a significant caloric punch, boasting an impressive 600 calories. But its nutritional benefits extend far beyond just calories. Rich in antioxidants, dark chocolate actually outshines other antioxidant-dense superfoods like acai berries and blueberries. When selecting the perfect dark chocolate treat, be sure to opt for a variety with at least 70% cocoa content – this higher concentration of cocoa translates directly into more potent antioxidant properties.
Coconut Yogurt
For those seeking a non-dairy alternative to full-fat Greek yogurt, consider coconut yogurt as a viable option. Not only does one cup of coconut yogurt contain 157 calories, but it’s also rich in calcium – fortified coconut yogurt boasts the same amount found in dairy-based options. Furthermore, this plant-based yogurt is an excellent source of probiotics. To make the most of its nutritional benefits, try adding some berries and seeds to create a satisfying snack.
Olives
For those who can’t get enough of the savory flavor of olives on their pizza, direct consumption from the jar can be a delightful treat. A single 3.5-ounce serving of olives is not only low in calories – boasting a mere 115 count – but also rich in monounsaturated fats that are beneficial for heart health. Furthermore, this serving size is an excellent source of antioxidants, which can provide a wealth of benefits when paired with other snacks like cheese and dried fruit.
Smoothies
Savory or sweet, there’s a growing trend of embracing calorie-rich beverages – the perfect excuse to indulge in a deliciously nutritious smoothie. With approximately 150 calories per 8-ounce serving, these blends pack a punch of fruits and vegetables. Moreover, they’re surprisingly easy to whip up, making them an excellent choice for a quick fix. If you’re looking for inspiration, here are some high-calorie smoothie ideas to get your creative juices flowing.
Whole Wheat Bread
For those who indulge in carbs, whole wheat bread is a great option. This nutritious choice provides a substantial 161 calories per two slices, accompanied by a protein-rich 8 grams. What’s more, it stands out from its white bread counterpart with the added benefit of fiber. Moreover, the versatility of whole wheat bread allows you to get creative with your toppings – think cheese, peanut butter, or even avocado for a nutritious and satisfying snack.
Whole Wheat Pretzels
Craving something satisfying? Ditch the usual potato chips for whole wheat pretzels, which offer a delightful crunch without compromising on nutrition. What’s more, you can’t help but go back for seconds – and that’s okay! A 2-ounce serving of these tasty treats provides a respectable 206 calories, accompanied by a decent 6 grams of protein. Additionally, they’re a good source of essential minerals like potassium and iron.
Dried Figs
For a touch of luxury, indulge in dried figs. These sweet treats offer an impressive array of nutritional benefits, with a single 3.5-ounce serving providing 277 calories and 10 grams of fiber – that’s roughly 40% of your daily recommended intake. By promoting digestive health, dried figs can have a profound impact on overall well-being. To boost the calorie and nutrient count, consider pairing them with crunchy nuts or sharp cheddar cheese for a satisfying snack.
Dried Apricots
Dried apricots strike a delightful harmony between tanginess and sweetness, making them a snack that’s both satisfying and nutritious. A 3.5-ounce serving of dried apricots contains an impressive 241 calories, which also translates to a respectable 7 grams of fiber. For added indulgence, consider pairing them with creamy blue cheese or Greek yogurt, boosting the calorie count further. Alternatively, for a vegan option, try adding crunchy pistachios or cashew nuts for a satisfying crunch and a nutty flavor.
Fruit Juice
Concentrated caloric intake is a hallmark of fruit juice. To illustrate, a single serving of orange juice – equivalent to one cup – packs a whopping 110 calories. Moreover, it delivers nearly 70% of the daily recommended Vitamin C intake. When selecting a fruit juice, it’s essential to opt for 100% fruit juice, free from added sugars.
Brazil Nuts
Brazil nuts are a concentrated source of calories, offering an impressive 659 calories per 3.5-ounce serving. Furthermore, this nutritious snack is also rich in protein, boasting 14 grams per serving. The nut is further enriched with fiber, heart-healthy fats, and bone-building minerals, making it an excellent addition to one’s diet. For added indulgence, consider pairing them with Greek yogurt or coconut yogurt for a calorie-dense treat.
Walnuts
Indulge in a crunchy and nutritious snack by reaching for walnuts. While they may not be the first choice that comes to mind, this plant-based option packs a punch. A 3.5-ounce serving of walnuts delivers an impressive 654 calories and 15 grams of protein, making them a satisfying and filling snack. What’s more, walnuts are one of the rare plant-based sources of omega-3s, providing an added layer of health benefits. To really make the most of this snack, consider pairing your walnuts with bananas for a boost of potassium and a delicious combination that will keep you satisfied.
Almonds
Indulge in the crunchy goodness of almonds! These nutritious nuts are perfect for snacking on-the-go, and what’s more, a single serving of about an ounce contains 161 calories. But that’s not all – almonds are also an excellent source of Vitamin E, which is essential for maintaining healthy, radiant skin. Whether you’re looking for a quick energy boost or simply seeking to add some wholesome goodness to your daily routine, almonds are an excellent choice.
