High Calorie, High Protein: Healthy, High Calorie Snacks
High calorie does not have to mean unhealthy. Try some of the foods listed below to increase your calorie intake while still eating a healthy diet.
(1 cup high calorie cereal with 1/2 cup whole milk)
Post Blueberry Morning® = 250 calories
Frosted Wheat Cereal = 275 calories
Raisin Bran = 275 calories
General Mills Honey Nut Clusters® = 285 calories
Post Banana Nut Crunch® = 315 calories
Kellogg’s Cracklin’ Oat Bran® = 340 calories
Granola = 570 calories
1 packet instant oatmeal made with ½ cup heavy cream = 510 calories
Yoplait® thick and creamy yogurt (any flavor): 6 ounces = 170-190 calories
Stonyfield Farms® organic whole milk yogurt: 6 ounces = 170 - 210 calories
½ cup cheese curds = 220 calories
1 cup 4% fat cottage cheese = 240 calories
Instant pudding made with heavy cream: ½ cup = 300 calories
Smoothie made with 1 carton vanilla Greek yogurt, 1 Tbsp honey, 1 banana, and ¼ cup half and half = 360 calories
¾ cup whole milk, ¼ cup cream, and 2 Tbsp chocolate or strawberry syrup = 415 calories
Milkshake with 1 cup ice cream, ½ cup whole milk, ½ cup fruit = 435 calories (top with whipped cream and crushed peanuts for an extra 100 calories)
Nuts, Dried Fruit, and Peanut Butter
30 chocolate covered raisins = 170 calories
Dried fruit: ½ cup = 200 calories
1 apple with 2 Tbsp of nut butter* = 270 calories
Celery with 2 Tbsp of nut butter* and 2 Tbsp of raisins = 285 calories
Trail mix (nuts, seeds, dried fruit, pretzels, chocolate chips – buy or make your own): ½ cup = 350 calories
Sandwich made with 2 slices bread, 1 Tbsp nut butter, and 1 Tbsp Nutella® = 350 calories
Sunflower seeds: ½ cup = 375 calories
Oil roasted mixed nuts: ½ cup = 435 calories
*If allergic to peanut butter, try soy nut butter, sunflower seed butter, almond butter, or cashew butter.
Crackers and Bars
Power Bar® or Clif Bar® = average 220-260 calories
15 Tortilla chips with ¼ cup guacamole = 230 calories (add ¼ cup cheese to take calories up to 350!)
Snickers® Marathon Protein Bar = 290 calories
Ritz® crackers-8 with 2 Tablespoons Sunbutter® = 315 calories
1-Sara Lee Bagel® (4 ounce) with 2 Tablespoons cream cheese = 360 calories
*Eat one of these high calorie snacks at least once a day.
Condiments that Count.
Ideas for 50 – 70 calories.
Sour cream: 2 Tbsp = 50 calories
• Put on baked potatoes.
• Put on burritos or tacos.
• Stir into cream soups.
Hummus: 2 Tbsp = 50 calories
• Spread on pita bread
• Use as a dip with raw vegetables.
Wheat germ: 2 Tbsp = 50 calories
• Sprinkle on yogurt, ice cream, or pudding.
• Stir into oatmeal or cream of wheat.
• Add to casseroles.
Large black or green olives: 5 olives = 50 calories
• Add to salads, tacos, nachos, or pastas.
• Layer on sandwiches.
Coconut (shredded): 3 tablespoons = 55 calories
• Add to trail mix, cookies, or cakes.
• Sprinkle over cereal or oatmeal.
• Sprinkle over ice cream or yogurt.
Guacamole or Avocado: 2 tablespoons = 60 calories
• Serve with tortilla chips, tacos, or burritos.
• Add to salads.
• Serve with raw vegetables.
Cheese Dip: 2 tablespoons = 60 calories
• Use as a dip for pretzels.
• Spread on apples or celery.
• Melt over broccoli or cauliflower.
Mayonnaise: 1 tablespoon = 60 calories
• Spread on sandwiches and hamburgers.
• Add to fruit and vegetable salads.
Honey (not for children under 2 years old): 1 tablespoon = 65 calories
• Serve on bagels and toast.
• Mix with peanut butter.
• Use as a dip for fruit.
Scandical®: 2 tablespoon = 70 calories. Tasteless and mixes into anything:
• Cottage cheese or yogurt
• Hot cereals
Ideas for 100-145 Calories
Heavy cream: 2 tablespoons = 100 calories
• Add to mashed potatoes or macaroni and cheese.
• Use in cream soups.
• Use to make oatmeal.
• Add to eggs.
• You can even add heavy cream to whole milk.
Peanut butter or Nutella®: 1 tablespoon = 100 calories
• Spread on breads, crackers, apples, bananas, and celery.
Cream cheese: 2 Tbsp = 100 calories
• Spread on bagels.
• Use flavored cram cheese as a dip for fruits.
Butter or margarine: 1 tablespoons = 100 calories
• Add to vegetables, breads, muffins, pastas, casseroles, hot cereals, and eggs.
Nuts or seeds: 2 tablespoons = 100 calories
• Add to trail mix, salads, cereal, ice cream, and yogurt.
Vegetable oil (olive, canola, corn, sunflower, etc.): 1 tablespoon = 120 calories
• Drizzle over noodles and vegetables.
• Use to make scrambled eggs.
Salad dressing: 2 tablespoons = 145 calories
• Serve with salads.
• Use as a dip for vegetables.
• Use as a spread with sandwiches.
What is the most important thing you learned from this handout?
What changes will you make in your diet/lifestyle, based on what you learned today?
If you have more questions please contact UW Health at one of the phone numbers listed below. You can also visit our website at www.uwhealth.org/nutrition
UW Hospital and Clinical (UWHC) locations can be reached at: (608) 890-5500
UW Medical Foundation (UWMF) locations can be reached at: (608) 287-2770
The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 09/13/2013
Copyright © 09/13/2013 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#549
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