Desizeme - Dieting, Weight Loss, Calorie Control

High Calorie, High Protein Food Lists for Healthy Weight Gain

Some people need a high-calorie, high-protein diet, even for a short period of time. This applies for people who have recently lost weight, have a poor appetite. Perhaps some are recovering from illness or want to build muscle or sustain a heavy exercise or work program. Others simply want to put on weight. Use a weight gain calculator to determine the daily caloric intake you need for success on your weight gain or bulking journey.

High calorie, high protein diets are often recommended for young children. While there is a lot of information available on calories and protein contents of foods, there is relatively very little data on foods which have the combination of high calories and high protein.

For this article data was collected for a range of foods of various types. The serving size was standardized to 100g.

A formula was used to compare food which was the number of calories plus three times the protein content in grams.

Lists were then prepared by ranking the foods of various types using this index from highest to lowest.

The foods at the top of the lists shown below had both high calories AND high protein levels.

Best All-Rounders for Calories and Protein

There are plenty of foods rich in protein and calories. This includes cheeses, meats, nuts, seeds and limited fruits and vegetables. But if you are serious about finding the best foods in various types there are a few surprises. List 1, shown below, provides a ranked list of the foods with the best combination of calories and protein. The key elements of this are:

• The best foods were not meats as you will have assumed, but nuts, beans, seeds and cheeses. Lean meat has lots of protein but fewer calories per weight than many other foods.
• Baked goods, flours, desserts and even chocolate bars rank highly because they are high in calories and contain moderate amounts of protein. For example, soy flour has 328 calories in 100g and 47g of protein.

The five lists below provide ranked listings of the best foods of various types for high calories and high protein levels in 100g.

Best Nuts and Seeds for High Calories and Protein

Because of their high oil content, most nuts (and their butters) and seeds are the winners in terms of high calories and high protein category. A one ounce serving can contains at least 60 calories and 6g of protein.

The Best Nuts are:

• Macadamia nuts - roasted - salted
• Pine nuts - pignolia - dried
• Walnuts - dried
• Pecans - dried
• Almond butter
• Brazil nuts - dried
• Almonds - roasted - salted
• Hazelnuts or filberts - dried
• Almonds - oil roasted
• Mixed nuts - oil roasted - salted
• Almonds - dried
• Sesame butter - tahini
• Pistachios - shelled - roasted - salted
• Mixed nuts - roasted
• Cashews - roasted - salted

The Best Seeds are:

• Sunflower seed kernels, roasted, salted
• Pumpkin and squash seeds, kernels, dried
• Flaxseeds, whole and ground

Best Cheeses for High Calories and Protein

Cheese is an obvious food for high protein and high calories, due to its high fat content. Cheeses have an average of 6 - 8g of protein and 100 calories in every ounce. Cheese are very versatile and it is worth trying the many varieties available: Tilsit, Swiss, Roquefort, Romano, provolone, Port Salut, Parmesan, muenster, mozzarella, Monterey, Mexican, Gruyere, Gouda, goat, fontina, Edam, Colby, Cheshire, caraway, brick and blue vein.

Best Cheese are:

• Romano, grated
• Gruyere
• Cheddar
• Swiss
• Brick Cheddar
• Processed cheese food, thin slices
• Gouda
• Edam
• Blue
• Swiss, processed, thin slices
• Brie
• Cheddar, low fat (18% M.F.)
• Camembert
• Cream cheese, regular
• Mozzarella, partially skimmed (16.5% M.F.)
• Mozzarella (22.5% M.F.)
• Processed cheese spread (Cheez Whiz)
• Goat cheese, soft
• Feta

Best Meats and Fish for High Calories and Protein

Meats of all types and fish are the foods with the levels of protein. However lean cuts are generally low in calories. The high calorie meats have high fat levels and high saturated fats. Food List 3 shows the meats with the highest combination of calories and protein

Best Meats:

• Bacon - pork - broiled - pan-fried or roasted
• Processed Meat - Creton
• Pepperoni - pork - beef
• Pork Back ribs - lean + fat - roasted
• Salami - pork and beef - dry or hard
• Lamb Frozen - shoulder
• Salami - pork and beef - reduced salt
• Sausage - breakfast - pork and beef - cooked
• Pork Spareribs - lean + fat - braised
• Lamb fresh - rib - lean + fat - cooked
• Rib steak - lean + fat - broiled
• Blade steak - lean + fat - braised
• Standing rib roast - lean + fat - roasted
• Round steak - lean + fat - braised

Best Fish and Shellfish:

• Mackerel, Atlantic, baked or broiled
• Caviar, black or red
• Fish sticks, frozen, heated
• Shrimp, breaded and fried
• Tuna, light, canned with oil, drained, salted
• Anchovies, canned in oil, drained solids
• Herring, Atlantic, kippered
• Sardines, Atlantic, canned in oil, drained with bones
• Salmon, Atlantic, farmed, baked or broiled
• Salmon, coho, farmed, baked or broiled
• Arctic char, cooked
• Mussels, boiled or steamed
• Sardines, Pacific, canned in tomato sauce
• out, rainbow, farmed, baked or broiled
• Calamari, breaded and fried
• Fish fillet, battered and fried
• Clams, mixed species, canned, drained solids
• Halibut, Atlantic and Pacific, baked or broiled
• Clams, mixed species, boiled or steamed
• Fish cake
• Tuna salad

Fruit and Vegetables for High Calories and Protein

Best Fruit:

• Apricots - dried
• Raisins
• Cranberries - dried - sweetened
• Dates - dried
• Figs - dried
• Prunes - dried
• Avocado
• Plantain - baked or boiled - sliced
• Rhubarb - frozen - cooked - with added sugar
• Prunes - dried - cooked - without added sugar
• Banana
• Fruit salad - tropical - canned - heavy syrup pack
• Pomegranate (9.5cm diam)
• Figs - raw

Best Fruit Juices:

• Prune juice - ready-to-drink
• Grape juice - ready-to-drink - vitamin C added
• Cranberry juice cocktail - ready-to-drink - vitamin C added
• Nectar - apricot
• Pineapple juice - ready-to-drink - vitamin C added
• Pomegranate juice - ready-to-drink
• Nectar - mango
• Grape juice - frozen - sweetened - diluted - vitamin C added
• Orange - strawberry and banana juice - ready-to-drink

Best Vegetables:

• Seaweed - dulse - dried
• Tomatoes - sun-dried
• Potatoes - hashed brown - plain - frozen - heated
• Potatoes - French fried - frozen - home-prepared in oven
• Tomatoes - sun-dried - packed in oil - drained
• Edamame
• Potato salad - homemade
• Fireweed leaves - raw
• Pepper - sweet - red - sauteed
• Beans - lima - frozen - boiled - drained
• Pepper - sweet - green - sauteed
• Onions - yellow - chopped - sauteed
• Potato - microwaved - flesh and skin

Best Dairy Products and Eggs for High Calories and Protein

Dairy Products:

• Yogourt parfait with berries and granola
• Yogourt, vanilla or fruit, 1-2% M.F.
• Yogourt, plain, 2-4% M.F.
• Yogourt, plain, 1-2% M.F.
• Yogourt, vanilla or fruit, fat-free
• Drinkable yogourt
• Yogourt, plain, fat-free
• Milk, condensed, sweetened, canned (Eagle Brand)
• Milk, evaporated, whole, canned, undiluted, 7.8% M.F.
• Eggnog
• Milk shake, chocolate
• Milk shake, vanilla
• Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F.
• Instant breakfast powder + 2% milk
• Hot chocolate, powder + 2% milk
• Milk, evaporated, skim, canned, undiluted, 0.2% M.F.
• Chocolate milk, syrup + 2% milk
• Hot chocolate, homemade with cocoa + 2% milk
• Chocolate milk, chocolate flavour powder + 2% milk
• Milk, chocolate, 2% M.F.
• Milk, evaporated, whole, canned, diluted, 7.8% M.F.
• Milk, chocolate, 1% M.F.
• Milk, whole, 3.3% M.F.
• Milk, partly skimmed, 2% M.F., with added milk solids

Eggs:

• Egg yolk, cooked
• Egg, fried
• Omelette, cheese, made with 2 eggs
• Eggs benedict
• Egg, hard-boiled
• Egg, poached
• Eggs, scrambled, made with 2 eggs
• Omelette, western,
• Omelette, Spanish
• Egg white, cooked

Best Meals and Fast Foods for High Calories and Protein

Fast Foods:

• Garlic bread
• Cheeseburger, single patty, plain
• Breakfast biscuit with egg, cheese and bacon
• Hamburger, single patty, plain
• Onion rings, breaded and fried
• Cheeseburger, double patty + condiments + vegetables
• Fish sandwich with breaded fish
• Hamburger, double patty + condiments
• Chicken sandwich, breaded chicken
• French fries
• Breakfast bagel, with ham, egg and cheese
• Chicken sandwich, grilled chicken
• Veggie burger, single patty + condiments + vegetables
• Submarine sandwich (6 inches), with tuna

Chinese meals:

• General Tao/Tso chicken
• Sweet and sour chicken balls
• Egg roll
• Chicken fried rice
• Beef and broccoli stir fry
• Chicken almond guy ding
• Chicken chow mein
• Won ton soup
• Hot and sour soup

Restaurant and Home Cooked Meals:

• Tourtiere, homemade (20cm diam)
• Samosa, vegetarian
• Beef pot pie, commercial, individual
• Poutine
• Chicken pot pie, commercial, individual
• Sweet and sour meatballs
• Stir fry with chicken
• Chicken fajita
• Butter chicken
• Shepherd’s pie
• Sushi with fish
• Stir fry with beef
• Pad Thaï
• Stir fry with tofu
• Sushi with vegetables, no fish
• Beef stew

Baked Foods, Noodles:

• Noodles, Chinese, chow mein
• Taco shell, baked (13cm diam)
• Ramen noodles, chicken flavour, dry
• Bread stick, plain (19cm X 2cm)
• Matzo, plain
• Croutons, plain
• Tortilla, wheat (20cm diam)
• Potato pancake, homemade (8cm diam)
• Waffle, homemade
• Waffle, plain, frozen, ready-to-heat, heated
• French toast, homemade
• Pancake, homemade with butter and syrup (13cm diam)
• Tortilla, corn (15cm diam)

Pasta Dishes:

• Macaroni and cheese (Kraft Dinner)
• Lasagna with meat (7.5cm x 9cm)
• Spaghetti with meat sauce
• Lasagna, vegetarian (7.5cm x 9cm)
• Macaroni casserole with beef and tomato soup
• Spaghetti with cream sauce

Sandwiches:

• Egg salad
• Roast beef
• Club sandwich
• Tuna salad
• Ham
• Salmon salad
• Hot chicken sandwich

List 1: Foods with Combined High Calorie and High Protein

List 2: Fruits, Vegetables and Nuts with the Highest Combination of Calories and Protein

List 3: Meats with the Highest Combination of Calories and Protein

List 4: Meals with Highest Combination of Calories and Protein

List 5: Baked Goods and Cheese with Highest Combination of Calories and Protein