A Calorie Breakdown of Popular Foods — What You Need to Know to Eat Smarter

Why Nutrient-Dense Calories Are Essential After 25

1.Dairy-Based High-Calorie Foods

 Food                                      Calories (per 100 g)                           Calories (per serving)

Whole milk                            60 kcal 1 glass (250 ml):                   150 kcal

Full-fat curd                           95 kcal 1 cup (200 g):                        190 kcal

Paneer                                    265 kcal 50 g:                                     130 kcal

Cheese                                   400 kcal 1 slice (20 g):                       80 kcal

Butter                                      717 kcal 1 tbsp (14 g):                       100 kcal

Ghee                                        900 kcal 1 tsp (5 g):                            45 kcal

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2.Nuts & Seeds (Very Calorie Dense)
 

Food                                        Calories (per 100 g)                           Calories (per serving)

Almonds                                 579 kcal 10 almonds (12 g):            70 kcal

Cashews                                 553 kcal 10 cashews (15 g):            80 kcal

Walnuts                                  654 kcal 4 halves (14 g):                   90 kcal

Peanuts                                  567 kcal 1 handful (30 g):                 170 kcal

Peanut butter                         588 kcal 1 tbsp (16 g):                       95 kcal

Sesame seeds                       573 kcal 1 tbsp (10 g):                       55 kcal

Pumpkin seeds                      559 kcal 1 tbsp (10 g):                       55 kcal

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3.Grains & Cereals

Food                                       Calories (per 100 g cooked)               Calories (per serving)

White rice                              130 kcal 1 cup cooked:                         200 kcal

Chapati                                   300 kcal (dry flour) 1 medium:          120 kcal

Oats                                         389 kcal (raw) 1 bowl cooked:           150 kcal

Ragi                                         336 kcal (raw) 1 bowl porridge:         180 kcal

Corn (boiled)                          96 kcal 1 cup:                                        130 kcal

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4.High-Calorie Fruits

Fruit                                        Calories (per 100 g)                           Calories (per serving)

Banana                                   89 kcal 1 medium:                              105 kcal

Mango                                    60 kcal 1 cup pieces:                          100 kcal

Chikoo (sapota)                    83 kcal 1 medium:                            `140 kcal

Dates (dry)                             277 kcal 3 dates:                                 70 kcal

Raisins                                    299 kcal 1 tbsp:                                   45 kcal

Figs (dry)                                249 kcal 2 figs:                                     100 kcal

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5.Protein-Rich High-Calorie Foods

Food                                        Calories (per 100 g)                           Calories (per serving)

Egg (whole)                           155 kcal 1 egg:                                     70 kcal

Chicken (cooked)                  239 kcal 100 g:                                     240 kcal

Fish (fatty)                             208 kcal 100 g:                                     210 kcal

Dal (cooked)                          116 kcal 1 cup:                                     180 kcal

Chickpeas (cooked)             164 kcal 1 cup:                                     270 kcal

Soybeans (boiled)                173 kcal 1 cup:                                     300 kcal

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6.High-Calorie Snack Ideas with Calories

 Snack                                          Calories

Banana + milk shake              250–300 kcal

Peanut butter sandwich         350 kcal

Dates & nuts ladoo (1)            150 kcal

Cheese toast                            220 kcal

Paneer roll                                 280 kcal

Egg sandwich                           300 kcal

Til ladoo (1)                               160 kcal

Dry fruit barfi (1 piece)             180 kcal