10 High-Calorie Foods To Avoid & 10 That Are Actually Healthy
Calories That Count
Not all calories are created equal. Despite what you may have heard, eating isn't always a numbers game. Sure, calorie tracking is great at quantifying how much you eat, but it completely overlooks the actual nutritional value of what you're putting into your body. So, let’s look past the numbers and really examine which high-calorie foods you need to avoid and which ones actually deserve a spot on your plate.
1. Sugary Beverages
A single can of cola can pack over 150 empty calories. Loaded with sugar but lacking fiber, these drinks cause blood sugar spikes. Plus, most people don’t stop at just one, and regular consumption adds up fast. So, trade your soda for infused water or herbal tea, and your body will thank you for ditching that liquid candy.
2. Fried Foods
Fried foods are best avoided due to their high calories and unhealthy fat content—all of which can contribute to obesity, heart disease, and diabetes. Moreover, the deep-frying process often creates trans fats, known to raise bad cholesterol (LDL) and lower good cholesterol (HDL). 
Valeria Boltneva on Pexels
3. Pastries And Baked Goods
Loaded with refined sugars, unhealthy fats, and minimal nutrients, baked goods offer little more than empty calories. Their high sugar content can cause increased blood sugar levels, further increasing the risk of insulin resistance and type 2 diabetes. These treats also lack fiber, leaving you feeling hungry.
4. Candy Bars
Candy bars are loaded with fats that increase their calorie count. A standard chocolate bar like Snickers has a whopping 280 calories in what essentially amounts to a handful of bites. Regular consumption raises blood sugar levels and reduces energy. Dark chocolate (70% cocoa or higher) is a far better, antioxidant-rich alternative.
5. Processed Meats
High in sodium, preservatives, and unhealthy fats, processed meats like sausages, hot dogs, and deli slices present major health risks. These products contain nitrates and nitrites, which can form harmful compounds linked to an increased risk of cancer, particularly colorectal cancer.
6. Ice Cream
That creamy delight can come with hidden trouble, like sending your sugar levels on a rollercoaster. Plus, if lactose and your tummy are sworn enemies, ice cream can quickly become a recipe for disaster. So, while it’s tempting to dive into a tub, skipping it might actually keep you feeling cooler in the long run.
7. White Bread
Soft and fluffy as it may be, white bread is more trouble than it’s worth. Made from refined flour, it’s stripped of nutrients and fiber. Without the fiber to keep you full, you’ll find yourself hungry again in no time. Over time, this can cause excessive weight gain, insulin resistance, and even type 2 diabetes.
8. Alcoholic Beverages
Alcoholic beverages might seem like the life of the party, but they’re not always the best drinking buddies. Your liver works overtime to handle the booze, and too much can leave it overworked and sluggish. Also, let’s not forget that alcohol can mess with your sleep, leaving you constantly tossing and turning instead of snoozing.
9. Crispy Snacks
Crunch, munch, and regret. These snacks provide a very little nutritional value and can lead to obesity, high blood pressure, and heart disease when eaten frequently. The frying process also creates harmful compounds like acrylamides, which may increase the risk of cancer.
Esperanza Doronila on Unsplash
10. Sugary Cereals
Breakfast shouldn’t feel like dessert, yet sugary cereals can carry more than 200 calories per serving. Added sugar dominates the ingredient list, leaving little room for nutrients. Aim for oatmeal or whole-grain cereals with minimal sugar. Starting your day with real fuel, not sugar crashes, can make all the difference.
1. Avocados
This tiny fruit contains heart-healthy monounsaturated fats and is a great source of calories, with one medium avocado offering around 240 calories. They’re also loaded with nutrients like potassium, vitamin K, and folate. Blend them into smoothies or use them to make guacamole for a healthy calorie boost.
2. Quinoa
Being an ancient grain, quinoa is not only high in calories (220 calories per cooked cup) but also packed with protein, fiber, and plenty of amino acids. Quinoa is gluten-free and can also be used as a thick base for salads, as a side dish, or in breakfast bowls. It’s an ideal option for vegetarians looking to up their caloric intake.
we-o_rd35ghczdq1090c5m on Pixabay
3. Chia Seeds
Just two tablespoons of chia seeds pack around 120 calories, along with fiber, omega-3 fatty acids, and protein. They absorb all the liquid to form a gel-like consistency, making them ideal for puddings or sprinkling on yogurt. Their high-calorie density and nutrient profile make them a top pick for sustained energy.
4. Coconut
Beyond just calories, coconuts offer healthy fats, dietary fiber, and minerals like manganese and copper. Also, if you plan to use coconut oil for cooking purposes, it’s worth noting that it contains greater levels of saturated fat compared to other oils. So enjoying it in moderation is key to maintaining a balanced diet.
5. Cheese
Cheese is one of the best sources of vitamin B12, which supports nerve function. Certain types, like feta or goat cheese, also contain probiotics that promote gut health. To maximize health benefits, opt for aged or minimally processed cheeses, as they tend to have higher nutrient content.
6. Dried Fruits
Think about it: a handful of raisins offers around 100–150 calories, along with fiber and nutrients like potassium, making them pocket-sized power-ups. However, their natural sweetness comes with a high sugar content, so practicing portion control is key to enjoying their nutrition without overindulging.
7. Full-Fat Greek Yogurt
Unlike sugary snacks, this powerhouse satisfies cravings while delivering real nutrition. Use it as a base for fruit bowls, blend it into smoothies, or a rich, tangy twist. Opt for plain, unsweetened varieties to keep things healthy and let their natural goodness shine. It’s comfort food but a smarter one.
micheile henderson on Unsplash
8. Sweet Potatoes
Sweet potatoes are like nature’s little energy boosters—sweet, satisfying, and seriously good for you. With around 112 calories per medium-sized potato, they’re packed with beta-carotene for healthy skin and vision, plus fiber to keep you full. This calorie-dense dish tastes as amazing as it is nutritious.
9. Olive Oil
Olive oil is liquid gold for a reason. Its monounsaturated fats support heart health, while antioxidants help fight inflammation. Drizzle it over salads to make it indulgent and nutritious. Bonus: it’s also great for cooking at moderate temperatures, which adds a touch of Mediterranean magic to every dish.
10. Salmon
Looking for a meal that’s packed with flavor and loaded with nutrients? A juicy, flaky fillet of salmon is hard to beat. With around 400 calories in a 6-ounce serving, it’s rich in omega-3 fatty acids—all essentials for a healthy body and mind. Pair it with some roasted veggies, and you’ve got yourself a high-calorie dish.
