Healthy Foods That Are High in Calories

When it comes to losing weight or reducing body fat, it’s important to be in an overall calorie deficit. Protein and carbohydrates each contain 4 calories per gram, while fats contain 9 calories per gram. Many of my clients are surprised when they realize how quickly calories can add up from foods they’ve always considered “healthy.” While many of these foods are nutrient-dense and beneficial to your health, eating them in large portions may make it harder to maintain a calorie deficit.

Below are some common healthy foods that are also high in calories, along with their approximate calorie counts per serving:

Nuts & seeds (¼ cup)

~170–200 calories (pumpkin seeds, chia seeds, almonds, cashews)

Nut butter (1 tbsp)

~100 calories (almond butter, peanut butter)

Oils (1 tbsp)

~120 calories (olive oil, coconut oil, avocado oil)

Granola or trail mix (½ cup)

~250–350 calories, though some mixes can exceed 350 calories

Ghirardelli dark chocolate (1 square)

~57 calories

Hummus (¼ cup)

~110 calories

Full-fat cottage cheese (¼ cup)

~54 calories

Dried fruit (¼ cup)

~85–120 calories (dried cranberries, raisins, blueberries)

Fresh-squeezed orange juice (1 cup / 8 oz)

~115 calories

Avocado (¼ fruit)

~80 calories

Ribeye steak (8 oz cooked)

~600 calories, though this varies based on fat trimming and preparation

Salmon (6 oz cooked fillet)

~300–350 calories (lower for wild, higher for farm-raised)

Final Thoughts

These foods can absolutely be part of a balanced, healthy diet—they provide valuable nutrients, fiber, protein, and healthy fats. The key is simply being mindful of portion sizes, especially if your goal is fat loss. Understanding calorie density can help you make informed choices without eliminating foods you enjoy.