20 High Calorie Plant-Based Foods

A diet with high-calorie plant-based options is a game-changer, especially if you’re leaning into a vegan or vegetarian lifestyle, looking to bulk up, or just wanting to sprinkle more plant magic into your meals. 

These power-packed foods are not just fueling; they’re a symphony of proteins, fats, vitamins, and minerals that keep your energy buzzing and your body thriving.

Avocados, quinoa, almonds, chia seeds, and peanut butter are just a few examples of plant-based foods that pack a high-calorie punch.

20 Essential High-Calorie Plant-Based Foods

1. Avocado – The Creamy Wonder

• Calories: A whole avocado has around 322 calories of pure delight.
• Why It’s Great: A study done by Harvard reveals that It’s full of heart-healthy fats, fiber and that glow-up vitamin, E.
• But Keep in Mind: Love them, but don’t go overboard. They’re rich and can add up on the scale if you’re not careful.

2. Quinoa – The Protein Powerhouse

• Calories: Each cup of cooked quinoa gifts you about 222 calories.
• Why It’s Great: It’s a complete protein, friends. Plus, it’s gluten-free.
• But Keep in Mind: Some might find it a bit bloating. It’s the fiber talking, so drink plenty of water.

3. Almonds – Snack with a Crunch

• Calories: 100 grams of these crunchy delights have about 575 calories.
• Why It’s Great: Vitamin E, magnesium, and those good-for-you fats National Library of Medicine also mentioned a study where it says that Almonds have been shown to beneficially modify some cardiovascular risk factors.
• But Keep in Mind: They’re also rich in oxalates, which could be a no-no for kidney stone-prone folks.

4. Chia Seeds- Tiny but Mighty

• Calories: With 486 calories per 100 grams, they’re small but mighty.
• Why It’s Great: Omega-3s, fiber, and calcium are packed in tiny seeds. Great for your heart and bones.
• But Keep in Mind: They can cause a bit of bloating. Remember, water is your best friend when chia’s around.

5. Peanut Butter – Spread the Love

• Calories: It’s a treat with about 588 calories per 100 grams.
• Why It’s Great: Filled with healthy fats, protein, and potassium.
• But Keep in Mind: Watch out for added sugars and oils in some brands. Moderation is key.

6. Coconut Oil – Tropical Richness

• Calories: A whopping 862 calories per 100 grams.
• Why It’s Great: MCTs for metabolism and brain health, plus it makes everything taste like a holiday.
• But Keep in Mind: It’s high in saturated fat, so let’s not get too carried away.

7. Walnuts – Brain Food

• Calories: About 654 calories per 100 grams.
• Why It’s Great: Omega-3s for days. Great for your heart and that beautiful brain of yours.
• But Keep in Mind: Too much of a good thing can lead to tummy troubles.

8. Flaxseeds – The Fiber Hero

• Calories: They pack about 534 calories per 100 grams.
• Why It’s Great: Omega-3s, fiber, and a whole lot of love for your heart and digestion.
• But Keep in Mind: Like with chia, they can be a bit much for your stomach if you overdo it.

9. Tahini – Liquid Gold

• Calories: Rich and creamy with about 595 calories per 100 grams.
• Why It’s Great: It’s sesame seeds at their best, full of calcium and flavor.
• But Keep in Mind: It’s dense in calories, so enjoy it but don’t drown your food in it.

10. Dates – Nature’s Candy

• Calories: Sweet and sticky with roughly 277 calories per 100 grams.
• Why It’s Great: Fiber and nutrients in a sweet package. Perfect for that energy boost.
• But Keep in Mind: They’re sugar bombs. Great for a treat, but don’t go eating a whole bag.

11. Olive Oil – The Liquid Jewel

• Calories: Luxurious and rich, with 884 calories per 100 grams.
• Why It’s Great: It’s the heart of Mediterranean cuisine, brimming with monounsaturated fats and antioxidants.
• But Keep in Mind: Despite its health halo, it’s dense in calories. A little drizzle goes a long way.

12. Cashews – The Soft Crunch

• Calories: Creamy and dreamy at 553 calories per 100 grams.
• Why It’s Great: They’re like little nuggets of joy, offering magnesium for your bones and unsaturated fats for your heart.
• But Keep in Mind: They come with oxalates, so if kidney stones are a concern, tread lightly.

13. Sweet Potatoes – The Orange Glow

• Calories: A humble 86 calories per 100 grams, but don’t let that fool you.
• Why It’s Great: Packed with beta-carotene, vitamins, and fiber, these tubers support your eyes and immune system.
• But Keep in Mind: Their carb content can add up, so balance them with other foods in your meal.

14. Soy Milk – The Dairy Darling

• Calories: Smooth and creamy at 54 calories per 100 grams.
• Why It’s Great: A fantastic dairy alternative that’s kind to bones with its protein and calcium content.
• But Keep in Mind: Contains phytoestrogens, which have stirred up some debate. Most can enjoy it worry-free, but it’s something to be aware of.

15. Lentils – The Protein Gem

• Calories: Earthy and satisfying with 116 calories per 100 grams (cooked).
• Why It’s Great: These little legumes are a powerhouse of protein, fiber, and minerals, keeping your muscles happy and your belly full.
• But Keep in Mind: They might make you a bit gassy.

16. Chickpeas – The Versatile Star

• Calories: A robust 164 calories per 100 grams (cooked).
• Why It’s Great: From hummus to salads, these guys bring protein, fiber, and fun to any dish.
• But Keep in Mind: As with their legume siblings, they can cause some bloating. So, pace yourself.

17. Tofu – The Chameleon

• Calories: A neat 76 calories per 100 grams, ready to soak up any flavor you throw at it.
• Why It’s Great: It’s a blank canvas of protein and calcium, making it a go-to for vegans and foodies alike.
• But Keep in Mind: The phytoestrogen conversation applies here too. Most research gives it the green light, though.

18. Tempeh – The Fermented Wonder

• Calories: Packed with flavor and nutrition at 193 calories per 100 grams.
• Why It’s Great: It’s tofu’s funky cousin, offering protein, fiber, and a gut health boost thanks to its fermentation.
• But Keep in Mind: Its soy roots mean the phytoestrogen chat is relevant here as well. Variety is key.

19. Hemp Seeds- The Omega Stars

• Calories: Tiny but mighty with 556 calories per 100 grams.
• Why It’s Great: They’re an omega-3 and protein powerhouse, sprinkling health onto anything they touch.
• But Keep in Mind: High in fat and calories, so sprinkle, don’t pour.

20. Oats – The Morning Hug

• Calories: Cozy and filling at 389 calories per 100 grams.
• Why It’s Great: They’re your heart’s BFF with their beta-glucan fiber, lowering cholesterol and whispering sweet nothings to your arteries.

But Keep in Mind: If you’re sensitive, they might make you a bit bloated. But for most, they’re a gentle start to the day.