Top 10 high calorie foods cheap with nutritional value

Te problem that every middle-class person is facing is that they don't have the budget to maintain a high-protein and calorie surplus diet for weight gain. 

I am also facing the same problem but then I can find some high calorie foods cheap for weight gain. Today I will tell you about some low cost high calorie foods that really help with weight gain and calorie surplus.

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10 High Calorie Foods Cheap

1. Quinoa

Quinoa is a nutrient-dense Cheap high calorie food whole grain that has gained popularity for its exceptional nutritional profile. It is a complete protein source, meaning it contains all nine essential amino acids. Quinoa is also rich in fibre, vitamins, and minerals, including magnesium, iron, and zinc. This gluten-free grain has a slightly nutty flavour and a satisfying, chewy texture.

Nutrition Value (Per 100 grams)

• Calories: 120 kcal
• Protein: 4.4g
• Carbohydrates: 21.3g
• Dietary Fiber: 2.8g
• Fat: 1.9g

Uses:

• Quinoa can be used as a base for salads, pilafs, and bowls.
• It serves as an excellent alternative to rice or pasta in various dishes. 
• Adding quinoa to soups and stews increases the nutritional content of the meal. 
• It can be enjoyed as a breakfast porridge, mixed with fruits, nuts, and yogurt.

2. Lentils

Lentils are legumes packed with protein, fibre, and essential nutrients. They are an excellent source of plant-based proteins, iron, and folate. Lentils come in various colours, including green, brown, and red, each with its own unique taste and texture.

Nutrition Value (Per 100 grams)

• Calories: 116 kcal
• Protein: 9g
• Carbohydrates: 20g
• Dietary Fiber: 8g
• Iron: 3.3mg

Uses

• Lentils can be used in soups, stews, and curries for a hearty, protein-rich addition.
• They make a nutritious base for salads when cooked and chilled.
• Lentil patties or burgers provide a tasty and protein-packed vegetarian alternative.

3. Sweet Potatoes

Sweet potatoes are nutrient-dense low cost high calorie food known for their vibrant orange color. They are rich in beta-carotene, which converts to vitamin A in the body. Additionally, sweet potatoes provide complex carbohydrates, fiber, and various vitamins and minerals. It also makes our pancreas strong.

Nutrition Value (Per 100 grams)

• Calories: 86 kcal
• Carbohydrates: 20g
• Dietary Fiber: 3g

Uses

• Baked sweet potatoes make a delicious and nutritious side dish.
• Mashed sweet potatoes with milk is a traditional and very tasty option for consuming sweet potatoes.
• Sweet potato fries are a healthier snack option.

4. Almonds

Almonds are nutrient-rich nuts that provide a good source of healthy fats, protein, and essential vitamins and minerals. They are particularly high in vitamin E (an antioxidant that supports skin health).

Nutrition Value (Per 100 grams)

• Calories: 579 kcal
• Protein: 21g
• Fat: 50g
• Dietary Fiber: 12g
• Vitamin E: 25.6mg

Uses

• Almonds make a convenient and nutritious snack on their own.
• Almond butter is a tasty spread for toast or fruit.
• Sliced almonds can be sprinkled on salads or yogurt for added crunch.

5. Salmon

Salmon is a fatty fish that is rich in omega-3 fatty acids, high-quality protein, and various vitamins and minerals. Omega-3s are essential for heart health and brain function.

Nutrition Value (Per 100 grams)

• Calories: 206 kcal
• Protein: 22g
• Fat: 13g
• Omega-3 Fatty Acids: 2.3g

Uses

• Grilled or baked salmon fillets make a delicious main dish.
• Salmon can be added to salads, wraps, or sushi for a nutritious boost.
• Canned salmon is convenient for making salmon patties or sandwiches.

6. Greek Yogurt

Greek yogurt is a thick and creamy dairy product that is rich in protein, probiotics, and various essential nutrients. It serves as an excellent source of calcium for bone health.

Nutrition Value (Per 100 grams)

• Calories: 59 kcal
• Protein: 10g
• Carbohydrates: 3.6g
• Fat: 0.4g
• Probiotics: Contains live beneficial bacteria

Uses

• Greek yogurt can be enjoyed as a standalone snack.
• It makes a creamy base for smoothies, adding protein and thickness.
• Greek yogurt is a versatile ingredient in both sweet and savory dishes.

7. Broccoli

Broccoli is a cruciferous vegetable known for its high nutritional value. It is rich in fiber, vitamins, and antioxidants, including vitamin C and sulforaphane, which may have anti-cancer properties.

Nutrition Value (Per 100 grams)

• Calories: 55 kcal
• Protein: 3.7g
• Carbohydrates: 11g
• Dietary Fiber: 3.3g
• Vitamin C: 89.2mg
• Vitamin K: 101.6mcg

Uses

• Broccoli can be steamed or roasted as a side dish.
• It adds crunch and nutrition to salads and stir-fries.
• Broccoli can be incorporated into casseroles, soups, and omelets.

8. Black Beans

Black beans are a legume that is low cost high calorie food provides a rich source of plant-based protein, fiber, and essential nutrients. They are particularly high in iron, and magnesium.

Nutrition Value (Per 100 grams)

• Calories: 132 kcal
• Protein: 8.9g
• Carbohydrates: 23.7g
• Dietary Fiber: 8.7g
• Iron: 2.1mg
• Magnesium: 70mg

Uses

• Black beans can be included in soups, stews, and chili.
• They make a protein-rich addition to salads or grain bowls.
• Black bean burgers provide a tasty vegetarian alternative.

9. Avocado

Avocado is a creamy and nutrient-dense fruit known for its healthy monounsaturated fats. It provides a good source of potassium, vitamin K, and folate.

Nutrition Value (Per 100 grams)

• Calories: 160 kcal
• Protein: 2g
• Carbohydrates: 9g
• Dietary Fiber: 7g
• Monounsaturated Fat: 10g
• Potassium: 485mg
• Vitamin K: 21mcg

Uses

• Avocado slices can be added to salads, sandwiches, or wraps.
• Guacamole, made with mashed avocado, is a popular dip.
• Avocado can be blended into smoothies for a creamy texture.

10. ChickpeasChickpeas

Chickpeas, are legumes rich in plant-based protein, fiber, and various vitamins and minerals. They are a staple in many cuisines around the world.

Nutrition Value (Per 100 grams)

• Calories: 164 kcal
• Protein: 8.9g
• Carbohydrates: 27.4g
• Dietary Fiber: 7.6g

Uses

• Chickpeas can be roasted for a crunchy snack.
• Hummus, made from blended chickpeas, is a flavorful dip.
• Chickpeas are a versatile ingredient in salads, curries, and stews.

Cheap High Calorie Foods in india

In India, there are several budget-friendly foods that are calorie-dense and can contribute to a higher caloric intake. Here are some high calories cheap food in india and they all commonly available in India and cheap also.

1. Rice

Rice is Cheap High Calorie Foods in india and is an excellent source of carbohydrates, providing a good energy boost. It can be paired with various curries and vegetables.

• Calories: 130 kcal
• Carbohydrates: 28g
• Protein: 2.7g
• Fat: 0.3g

2. Potatoes

Potatoes are a adaptable and affordable source of calories. They can be used in curries, gravies, or as a filling for parathas.

• Calories: 77 kcal
• Carbohydrates: 17g
• Protein: 2g
• Fat: 0.1g

3. Lentils (Dal)

Lentils are a staple source of protein and carbohydrates in Indian diets. They are cheap and can be prepared in various forms like dal fry, dal tadka, or mixed lentil dishes.

• Calories: 116 kcal
• Carbohydrates: 20g
• Protein: 9g
• Fat: 0.4g

4. Chapati/Roti

Whole wheat chapatis or rotis are high calories cheap food in india. Every Indian is eating chapatis daily. They provide complex carbohydrates and can be paired with curries, lentils, or vegetables.

• Calories: 297 kcal
• Carbohydrates: 56g
• Protein: 8g
• Fat: 2.7g

5. Bananas

Bananas are high calories cheap food in india and nutritious fruit that is rich in natural sugars, providing a quick energy boost. They are widely available throughout the country.

• Calories: 89 kcal
• Carbohydrates: 23g
• Protein: 1.1g
• Fat: 0.3g

6. Cooking Oils

Cooking oils like mustard oil or sunflower oil can add extra calories to your meals. While using them in moderation is essential for a balanced diet, they can contribute to increased calorie intake.

• Calories: 884 kcal
• Total Fat: 100g 

1. saturated fat 10g
2. monounsaturated fat 20g
3. polyunsaturated fat 60g

7. Peanuts

Peanuts are a Cheap High Calorie Foods in india source of fats and protein. They can be consumed as a snack or added to various dishes for added flavor and texture.

• Calories: 567 kcal
• Carbohydrates: 16g
• Protein: 26g
• Fat: 49g

8. Full-Fat Yogurt

Full-fat yogurt is a good source of calories and healthy fats. It can be consumed as is, or used in various preparations like lassi or raita.

• Calories: 61 kcal
• Carbohydrates: 3.6g
• Protein: 3.3g
• Fat: 3.3g

9. Ghee

Ghee, or clarified butter, is a calorie-dense cooking fat commonly used in Indian cuisine. It adds richness and flavor to meals.

• Calories: 900 kcal
• Total Fat: 100g 

1. saturated fat 60g
2. monounsaturated fat 28g
3. polyunsaturated fat 3g

10. Milk

Milk is a high calories cheap food in india that provides calories, protein, and essential vitamins and minerals. It can be consumed as is or used in preparations like chai or kheer.

• Calories: 42 kcal
• Carbohydrates: 5g
• Protein: 3.4g
• Fat: 1g

11. Eggs

Eggs are Cheap High Calorie Foods in india source of protein and healthy fats. They can be prepared in various ways, such as omelets, boiled eggs, or as an ingredient in curries.

• Calories: 155 kcal
• Protein: 13g
• Carbohydrates: 1.1g
• Fat: 11g

Frequently Asked Questions 

 

What snack has the highest calories?

 

   

Nuts and seeds are among the highest-calorie snacks due to their dense nutrient content. For example, almonds, walnuts, and cashews are rich in healthy fats, protein, and calories. Just a small handful can provide a significant amount of energy, making them an ideal choice for those looking to increase their calorie intake or fuel their bodies before intense physical activity.Nuts and seeds are among the highest-calorie snacks due to their dense nutrient content. For example, almonds, walnuts, and cashews are rich in healthy fats, protein, and calories. Just a small handful can provide a significant amount of energy, making them an ideal choice for those looking to increase their calorie intake or fuel their bodies before intense physical activity.

 

 

Which Indian food has high calories?

 

   

Indian cuisine offers several high-calorie options, particularly those rich in ghee (clarified butter), cream, and oil. Dishes like butter chicken, paneer tikka masala, and biryani are notable examples. Additionally, sweets such as gulab jamun and jalebi, made with sugar syrup and deep-fried, are calorie-dense treats. These foods provide energy but should be enjoyed in moderation as part of a balanced diet.

 

 

What are the cheapest meals for weight gain?

 

   

Budget-friendly meals for weight gain include staple foods like rice, pasta, beans, lentils, and oats, which provide a good balance of carbohydrates, protein, and calories. Peanut butter sandwiches, homemade smoothies with milk, bananas, and oats, and simple pasta dishes with tomato sauce and beans are affordable options. Buying in bulk, planning meals, and cooking at home can also help save money.

 

 

Is 4000 calories enough to bulk?

 

   

A caloric intake of 4000 calories per day can be sufficient for bulking for some individuals, depending on factors like metabolism, activity level, and body composition goals. However, it's crucial to ensure that these calories come from nutrient-dense sources to support muscle growth and overall health. Consulting with a nutritionist or dietitian can help tailor caloric intake to specific needs and goals.

 

 

How can I increase my calories cheaply?

 

   

To increase calories affordably, focus on calorie-dense foods like peanut butter, rice, pasta, oats, beans, lentils, and potatoes. Incorporate healthy fats from sources like olive oil, nuts, and seeds. Snack on nuts and dried fruits, and drink whole milk or homemade smoothies with milk, fruits, and oats. Cook in bulk, utilize leftovers, and buy store brands or items on sale to save money.

 

 

What is the cheapest food per calorie?

 

   

Rice is often considered one of the cheapest foods per calorie. With various types available, including white, brown, and jasmine rice, it provides a high calorie-to-cost ratio. Other affordable options include oats, lentils, beans, pasta, and potatoes. These staple foods can be bought in bulk, stored for extended periods, and used in a variety of dishes, making them economical choices for calorie intake.

 

Conclusion 

To gain weight quickly, you need to consume high-calorie foods, but many of the high-calorie foods are expensive. So, here are the top 10 high-calorie foods that are cheap for you to complete your calorie intake.

• Chickpeas
• Avocado
• Black beans
• Broccoli
• Greek Yogurt
• Salmon
• Almonds
• Sweet Potatoes
• Lentils
• Quinoa

In India, many people are having problems completing their calorie intake because high-calorie foods are expensive. Here are some of the Indian high-calorie foods that are the least expensive.

• Eggs
• Milk
• Ghee
• Full-Fat Yogurt
• Peanuts
• Cooking Oils
• Bananas
• Chapati/Roti
• Lentils
• Potatoes
• Rice