High-calorie vegan foods do exist, and they go beyond sugar and oil. It’s important to be aware of these foods, especially if you are on a weight loss diet or trying to bulk up/build muscle.
Almonds, cashews, walnuts, and pecans are rich in calories. One serving of almonds (24 almonds) contains 162 calories, 6g protein, and 14.2g fat.
Avocados contain healthy fats and are high in calories. One average avocado contains 322 calories, 13.5g fiber, 30g fat, and 4g protein.
Legumes such as black beans and chickpeas are an excellent source of protein, fiber, and calories. One cup of cooked black beans contains 227 calories, 15g fiber, and 15g protein.
This carb-loaded vegetable is high in calories and rich in fiber, vitamins A, B, and C, minerals and antioxidants, containing 180 calories and 6.5g of fiber per cup.
Brown rice is a high-calorie and carbohydrate-dense grain. One cooked cup of brown rice contains 216 calories, 5g protein, and 3.5g fiber.
Quinoa is a pseudo-cereal with a delicious nutty flavor including over 120 different types. One cup of cooked quinoa contains 222 calories, 8g protein and 5g fiber.
Olive oil is high in monounsaturated fatty acids (oleic acid), which are healthy dietary fat. Per tablespoon (14g), olive oil contains 120 calories and 14g fat.
Coconut oil has a high component of medium-chain triglycerides that can help improve brain function. One tablespoon of the oil contains 116 calories and 13.5g of fat.
Smoothies are a healthy way to increase calorie and nutrient intake on a vegan diet. They can be used as a post-workout snack, or as a meal replacement while on the go.
Another versatile food that is calorie-dense, 100g of oats contains 380 calories, 13.1g protein, and 6.5g fat.
Dried fruits such as raisins, dates, and prunes are high in sugar and calories. Raisins are tart, sweet, dried grapes that contain 120 calories per ¼ cup.
Tahini is rich in protein, fiber, healthy fats, and calories. One tablespoon (15g) contains around 89 calories, 2.5g of protein, 1.5g of fiber, and 8g of fat.
There are 120 calories per 2 tablespoons of chia seeds. Aside from the calorie content, chia seeds are loaded with fiber, providing 9g fiber per 25g portion of seeds.
Sunflower seeds are particularly high in vitamin E and selenium. A half-cup of sunflower seeds contains around 372 calories.
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