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19 High-Calorie Keto Foods for High-Fat, Low-Carb Diets

weight management expert
Last updated on October 10, 2022
High-Calorie Keto Foods - featured.

Finding keto foods that are high in nutritious calories can be difficult because many ketogenic choices out there provide extreme amounts of fat while others are very low in protein.

But don't worry because we assembled a thorough list of high-calorie keto foods that will help you keep a balanced and healthy ketogenic diet.

Contents

Definition of high-calorie keto foods

High-calorie keto foods are foods that have over 400 calories per 100 g and help you achieve the macronutrient requirements of ketogenic diets.

The macronutrient requirements of keto diets state that you should have 15-35% of your total daily calories coming from proteins, 3.5-15% coming from carbs, and 55-80% coming from fats.

Shortly said, you want to aim for foods that are rich in calories, average in proteins, low in carbs, and high in fats.

Tip: when you're looking for keto foods with a lot of calories, avoid high-calorie low-fat foods because these are usually rich in carbohydrates.

Something isn't clear?

Then, before getting to the actual list of foods, let's look at what keto foods and high-calorie foods essentially are.

What are keto foods

Keto foods are foods that can help anybody on a ketogenic diet meet their protein, carbohydrate, and fat goals.

The macronutrient goals set by keto diets vary but they generally focus on a low-carb high-fat approach with a medium intake of proteins.

Taking into account numerous authoritative sources, someone on a keto diet should aim to get his daily calories while respecting the following ratio of macronutrients:

  • Proteins: 15-35%

  • Carbs: 3.5-15%

  • Fat: 55-80%

How many calories do high-calorie foods have

High-calorie foods are foods that have a minimum of 400 calories per 100 g (3.5 oz) serving.

To discover all the keto foods that are rich in calories, we studied each of the high-calorie low-carb foods and other calorie-dense edibles, generally looking for the ones that are respecting the keto rules: high in fat, low in carbs, and medium in proteins.

So, let's see the results.

Find the list of high-calorie keto foods below.

High-calorie dairy

High-calorie dairy products are keto foods abundant in calories because they are low in carbs, usually extremely high in fats, and, in the case of cheese, rich in proteins.

Dairy products with extreme quantities of fat are useful when you fall behind with your fat intake while cheese is one of the most complete keto foods you can eat.

Find the high-calorie dairy products that are suitable for keto diets below.

1. Cheese

4 types of high-calorie keto cheese: Swiss, cheddar, cream, and parmesan.

Calories/100 g: 350-420

Carbs/100 g: 1-12 g (1-12% of calories)

Fat/100 g: 28-34 g (60-80% of calories)

Protein/100 g: 6-30 g (8-28% of calories)

Bar chart proving cheese is a high-calorie keto food.

Types of cheese such as Swiss cheese, cheddar cheese, cream cheese, and parmesan cheese, are some of the best high-calorie foods for keto diets because they are high in fat, but not extremely high, low in carbs, and they also have a decent amount of proteins.

High in calories

In terms of calories, cheese is a high-calorie dairy product because many types of cheese, like cheddar and parmesan, contain more than 400 calories per 100 g.

Low in carbs

Concerning carbohydrates, high-calorie cheese is low in carbs because most varieties have less than 12% of their calories coming from carbs, which complies with ketogenic diets' low carb ratio requirement of 3.5% to 15%.

High in fat

Regarding their fat content, high-calorie types of cheese are rich in fats because they all have between 60% and 80% of their calories coming from fats.

Good amount of proteins

Furthermore, high-calorie varieties of cheese have reasonable amounts of protein because 6% to 28% of their total calories come from the proteins in their composition.

Other pros and cons

In terms of health effects, as stated in a study about the role of cheese in nutrition and health, cheese is abundant in essential nutrients and has a beneficial effect on blood pressure.[4]

One downside of eating cheese is that it has saturated fat, which may increase your chance of heart disease.

Swiss cheese nutrition facts

  • Calories per 100 g: 393
  • Calorie breakdown: 1% carbs, 27% protein, and 71% fat
  • Carbs per 100 g: 1 g
  • Protein per 100 g: 27 g
  • Fat per 100 g: 31 g

Cheddar cheese nutrition facts

  • Calories per 100 g: 409
  • Calorie breakdown: 2% carbs, 23% protein, and 75% fat
  • Carbs per 100 g: 2 g
  • Protein per 100 g: 23 g
  • Fat per 100 g: 34 g

Cream cheese nutrition facts

  • Calories per 100 g: 350
  • Calorie breakdown: 6% carbs, 8% protein, and 86% fat
  • Carbs per 100 g: 6 g
  • Protein per 100 g: 6 g
  • Fat per 100 g: 34 g

Parmesan cheese nutrition facts

  • Calories per 100 g: 420
  • Calorie breakdown: 12% carbs, 28% protein, and 60% fat
  • Carbs per 100 g: 12 g
  • Protein per 100 g: 30 g
  • Fat per 100 g: 28 g

How to eat

Since high-calorie types of cheese have the right macronutrient ratio for keto diets, they can be eaten either alone as a snack or in combination with other keto foods without neglecting your ketogenic regime.

Find a few keto ways to consume cheese below:

  • Eat cheese by itself
  • Prepare a cheese and avocado salad
  • Eat cheese with cooked eggs
  • Make aperitives combining cheese with either bacon, red meat, or duck meat

Summary: the Swiss, cheddar, cream, and parmesan cheese varieties, since they are rich in fats, low in carbs, and also have a significant amount of proteins, vitamins, and minerals, make for excellent high-calorie keto foods.

2. Ghee

Ghee, a high-calorie keto food.

Photo credits: Rainer Zenz (license: Creative Commons)

Calories/100 g: 900

Carbs/100 g: 0 g (0% of calories)

Fat/100 g: 100 g (100% of calories)

Protein/100 g: 0 g (0% of calories)

Bar chart proving ghee is a high-calorie keto food.

Ghee, or clarified butter, is made by gently evaporating the water from butter.

Similar to butter, ghee is high in calories, low in carbs, and rich in fats, three characteristics that make it a keto-friendly food that's full of calories.

Yet, since ghee has excessive fats, lacks proteins, and has no carbohydrates, ghee alone doesn't make a complete keto dish.

Remember that ghee, like butter, is high in saturated fats, which are dietary fats that, eaten in excess, might harm your cardiovascular health.

How to eat

To make a complete keto dish with ghee, you want to combine it with foods that have some proteins and low amounts of carbs.

Find a few keto ideas to eat ghee below:

  • Use ghee to baste fatty fish meat, red meat, or duck meat
  • Put ghee into your morning cup of coffee

Summary: although it lacks proteins and contains excessive fats, including saturated ones, ghee is a high-calorie food that can boost your fat intake, so you can meet the high-fat requirement of keto diets more leisurely.

3. Butter

Butter, a high-calorie keto food.

Calories/100 g: 717

Carbs/100 g: 0 g (0% of calories)

Fat/100 g: 81 g (99% of calories)

Protein/100 g: 1 g (1% of calories)

Bar chart proving butter is a high-calorie keto food.

Although it can be problematic for your heart if consumed in excess, butter is still a high-calorie keto food because it's a fatty dairy product with plenty of calories and zero carbs.

High in calories

In terms of calories, butter is a high-calorie food since it contains 717 calories per 100 g.

Low in carbs

Regarding carbohydrates, butter is low in them since none of its calories come from carbs.

Extremely high in fats

In terms of fats, butter is high in them because 99% of its calories come from fats. Since it is extremely high in fats, butter isn't a proper ketogenic meal if eaten by itself.

Other pros and cons

As a health warning, you want to eat butter in moderation because it harbors many saturated fats.

If you consume butter, as stated in a JAMA study, you may have a higher risk of developing cardiovascular problems.[11]

How to eat

To prepare a veritable keto serving with butter, you want to combine it with foods that provide you with protein and low amounts of carbs.

Find a few keto ways to consume butter below:

  • Use butter as a dip for nuts
  • Prepare a spread using butter and avocado
  • Use butter to baste fatty fish meat, red meat, or duck meat
  • Add butter and MCT oils to your coffee

Summary: butter, although it has excessive amounts of fats, saturated ones as well, and lacks proteins, is a versatile high-calorie keto food that can help you meet the high fat intake required by keto diets easier.

4. Heavy cream

Heavy whipping cream, a high-calorie keto food.

Calories/100 g: 340

Carbs/100 g: 3 g (3% of calories)

Fat/100 g: 36 g (93% of calories)

Protein/100 g: 3 g (4% of calories)

Bar chart proving heavy cream is a high-calorie keto food.

Heavy cream is a keto food that is rich in calories because it is low in carbs, extremely high in fats, and has a few proteins as well.

Plenty of calories

Although it falls 60 calories shy of the FDA's high-calorie threshold, heavy cream, at 340 calories per 100 g, can nonetheless increase caloric intake considerably.

Low in carbs

Heavy cream is low in carbohydrates since carbs account for only 3% of its total calories.

Extremely high in fats, and few proteins

Yet, heavy cream alone is not a complete keto dish because it is too high in fats and has too few proteins.

Other pros and cons

Also, because it includes many saturated fats, heavy cream may be harmful to your cardiovascular health.

As evidence, heavy cream, according to a PNAS research article, is one of the fatty foods with the most saturated fat, containing even more than animal products such as lard.[13]

How to eat

To get a more complete keto dish, since heavy cream is extremely high in fats, you want to combine it with a keto food that has some proteins.

Find a few keto ways to eat heavy cream below:

  • Make a heavy cream and avocado shake
  • Put heavy cream in coffee

Summary: heavy cream is a keto food that has many calories, is low in carbs, but is extremely rich in fats, which is why it should be consumed in small servings.

High-calorie keto snacks

With so many types of high-calorie snacks around, you can struggle to find the ones that fit a keto diet. But, we found a few fatty snacks that you can chew on whenever you want to boost your calories in a ketogenic way.

Find below the high-calorie snacks that can work well in keto diets.

5. Seeds

High-calorie keto seeds.

Calories/100 g: 486-657

Carbs/100 g: 15-56 g (10-35% of calories)

Fat/100 g: 31-56 g (57-77% of calories)

Protein/100 g: 17-30 g (14-21% of calories)

Bar chart proving seeds are high-calorie keto foods.

Most seeds are keto-friendly high-calorie snacks since they are high in fats, low in carbs, rich in fibers, and have a significant amount of proteins.

High in calories

Regarding calories, all seeds are high-calorie because they all have between 486 and 657 calories per 100 g.

Low in carbs

Generally, seeds are low in carbs because all of them have less than 35% of their total calories coming from carbs.

Yet, many seeds don't have a low enough number of carbs to qualify as a keto food. Specifically, because of their higher carb levels, you want to limit the intake of the following seeds:

  • Sesame seeds
  • Flax seeds
  • Poppy seeds
  • Chia seeds

A couple of keto-friendly seeds are sunflower seeds and pumpkin seeds.

Moreover, just like it’s the case with nuts, many of the carbs in seeds, according to a City University of NY review, are insoluble dietary fibers, which are non-digestible and don’t increase your calorie intake.[14]

Therefore, seeds are lower in carbs than the total carb numbers show.

High in fats

In terms of their fat levels, all seeds are high-fat foods because 57% to 77% of their calories come from fats.

Significant number of proteins

Concerning their protein levels, seeds have a substantial number of them. Therefore, seeds will help you keep up with your keto diet's protein requirements.

To find the seeds with the most calories and their nutrition facts, visit the seeds section found inside the ranking of the snacks with the highest number of calories.

Summary: seeds like sunflower seeds and pumpkin seeds are high-calorie keto foods because they are rich in fat and low in carbs, but types of seeds with more carbohydrates, like the poppy and chia ones, could make you fail to maintain a ketogenic diet.

6. Nuts and nut butters

High-calorie keto nuts and nut butters.

Calories/100 g: 509-719

Carbs/100 g: 4-54 g (2-42% of calories)

Fat/100 g: 31-80 g (51-93% of calories)

Protein/100 g: 7-26 g (4-16% of calories)

Bar chart proving nuts and nut butters are high-calorie keto foods.

Most nuts and nut butters are high-calorie snacks that can fit almost any keto diet since they are heavy in fat, generally low in carbs, loaded with proteins, and rich in dietary fibers.

High in calories

Regarding their calories, all nuts and nut butters are high-calorie because they all have between 509 and 719 calories per 100 g.

Low in carbs

In terms of carbs, nuts and nut butters are low in carbs because all of them have less than 45% of their total calories coming from the carbohydrates in their composition.

Yet, some nuts and nut butters have too many carbs for a keto diet.

Specifically, if you are on a ketogenic diet, you want to avoid pistachios, cashews, and acorns because these nuts, and the nut butters made from them, have more than 15% of their calories coming from carbs.

Additionally, you may want to stay away from coconut butter since it's higher in carbs than other nut butters.

As a piece of good news for keto dieters, according to a City University of NY review of dietary fiber, many of the carbs in nuts are insoluble dietary fibers, which are non-digestible, don’t release energy into your body, and have 0 calories.[14]

As a result, nuts are lower in digestible carbs than the total carb numbers tell.

High in fats

Regarding their fat level, nuts and nut butters are high-fat foods because 51% to 93% of their calories come from fats.

Significant number of proteins

Concerning their protein content, nuts and nut butters have a decent amount of them since 4% to 16% of their calories come from proteins.

To discover the nuts and nut butters with the highest number of calories, their nutrition facts and health benefits, how to eat them, and more, visit the ranking of high-calorie nuts and nut butters.

Some examples of keto nuts and nut butters are walnuts, pecans, peanut butter, and almond butter.

Summary: most nuts and nut butters, because of their high-fat but low-carb content, can increase your caloric intake and help you stay on track with your high-calorie keto diet.

High-calorie meat

Whether you like your meat cooked or cured, you have plenty of high-calorie keto alternatives to choose from.

Although they contain low to zero carbs, high-calorie meats are rich in calories because they have plenty of fats and proteins.

Regardless, you should restrict some of the types of high-calorie meats to keep your saturated fat intake low and, especially in the case of cured meats, to prevent raising your sodium intake to harmful levels.

Find below the keto meats with the highest number of calories.

7. Bacon

Bacon, a high-calorie keto food.

Calories/100 g: 501

Carbs/100 g: 2 g (2% of calories)

Fat/100 g: 37 g (66% of calories)

Protein/100 g: 41 g (32% of calories)

Bar chart proving bacon is a high-calorie keto food.

Despite it is rich in sodium, bacon is a popular high-calorie keto meat, widely eaten for breakfast, because it is high in fats, it's low in carbs, and it has the right number of proteins for someone on a ketogenic diet.

High in calories

Bacon is high in calories because it has 501 calories per 100 g.

Low in carbs

Regarding carbohydrates, bacon is a low-carb food since only 2% of its calories come from carbs.

High in fats

Concerning fats, bacon is a high-fat food because 66% of its calories come from fat.

Significant number of proteins

Protein-wise, since 32% of the calories in its composition come from proteins, bacon will help you hit your keto diet's protein goal.

Other pros and cons

Yet, don't forget to eat small servings of bacon because it is high in sodium.

Sodium nitrites, according to a study about bacon’s nitrite concentration, can potentially cause cancer.[16]

Generally, if you have a diet with many salt-preserved foods, according to the Cancer Council Australia, you can increase your chances of stomach cancer.[17]

How to eat

Since bacon respects the macronutrient ratio required by keto diets, it won't make you neglect your regime, whether you eat it alone or in combination with other ketogenic foods.

Find a few keto ways to consume bacon below:

  • Garnish bacon with some cheese
  • Have bacon with eggs
  • Pour a little olive oil over your bacon
  • Eat bacon with avocado

Summary: popular at breakfasts, bacon is a high-calorie keto food with plenty of proteins that is versatile but should be consumed without excess because it is rich in sodium.

8. Red meat

High-calorie keto red meat: lamb, beef, and pork.

Calories/100 g: 359-471

Carbs/100 g: 0 g (0% of calories)

Fat/100 g: 30-42 g (69-80% of calories)

Protein/100 g: 21-29 g (20-31% of calories)

Bar chart proving red meats are high-calorie keto foods.

Although they should be consumed moderately for optimal health, red meats such as beef, pork, and lamb meat are some of the best high-calorie foods for someone on a keto diet.

High in calories

Red meats are high-calorie foods because some forms of beef, pork, and lamb have 400 calories or more per 100 g, which is the FDA's threshold for a food to be classified as high-calorie.

To get the most calories from your meat dish, you want to choose ribs, whether you prefer beef, pork, or lamb, because this cut is usually the richest in nutrients.

Low in carbs

Regarding the carbs in its composition, red meat is one of the high-calorie foods with zero carbs.

High in fats

In terms of fats, red meats contain a high level of them because 69% to 80% of their total calories come from fats. If we compare red meat's level of fat with keto diets' fat ratio requirements ranging from 55% to 80% of fat, we see that all types of red meat hit the ketogenic range.

Significant number of proteins

As for the proteins in its composition, red meat has a substantial amount of them since 20% to 31% of its calories come from proteins, depending on the type of red meat consumed.

Other pros and cons

Yet, although it’s rich in proteins, vitamins, and minerals, red meat shouldn't be overconsumed because it can have unwanted effects on your health.

Excessive consumption of red meat – especially processed meat – as stated in a study about red meat’s negative effects on health, can increase your chances of developing diabetes, coronary heart disease, heart failure, stroke, cancer, and preterm mortality.[18]

Beef meat nutrition facts

  • Calories per 100 g: 471
  • Calorie breakdown: 0% carbs, 20% protein, and 80% fat
  • Carbs per 100 g: 0 g
  • Protein per 100 g: 22 g
  • Fat per 100 g: 42 g

Pork meat nutrition facts

  • Calories per 100 g: 397
  • Calorie breakdown: 0% carbs, 31% protein, and 69% fat
  • Carbs per 100 g: 0 g
  • Protein per 100 g: 29 g
  • Fat per 100 g: 30 g

Lamb meat nutrition facts

  • Calories per 100 g: 359
  • Calorie breakdown: 0% carbs, 25% protein, and 75% fat
  • Carbs per 100 g: 0 g
  • Protein per 100 g: 21 g
  • Fat per 100 g: 30 g

How to eat

Red meat alone is perfect for people on a keto diet because it has the correct proportions of proteins, carbs, and fat for a ketogenic regime. Yet, to get a tastier meal, you can go on and combine it with something that won't make you neglect your diet.

Find a few keto ways to consume red meat below:

  • Combine red meat with avocado
  • Have red meat along eggs
  • Serve red meat along some low-carb vegetables, like mushrooms
  • Pour some olive oil over red meat
  • Dip red meat in mayo

Summary: although they are rich in fats, proteins, and other essential nutrients, red meats, specifically beef, pork, and lamb meat, are high-calorie keto foods that should be eaten in moderation given their possible negative health effects.

9. Pepperoni

Pepperoni, a high-calorie keto food.

Calories/100 g: 504

Carbs/100 g: 1 g (1% of calories)

Fat/100 g: 46 g (83% of calories)

Protein/100 g: 19 g (16% of calories)

Bar chart proving pepperoni is a high-calorie keto food.

Pepperoni, a type of seasoned salami, is a high-calorie keto food that is rich in fats and low in carbs but with elevated amounts of sodium. Also, pepperoni has a considerable number of proteins.

High in calories

Pepperoni is high in calories because it has 504 calories per 100 g.

Low in carbs

In terms of its carbohydrates, pepperoni is low in them since only 1% of its calories come from carbs.

High in fat

Concerning its fat level, pepperoni is a high-fat food because 83% of its calories come from fats.

Significant number of proteins

As for its protein content, pepperoni has a decent amount of them since 16% of its calories come from proteins.

Other pros and cons

You, however, want to eat pepperoni moderately because it is rich in sodium and saturated fat.

How to eat

Because pepperoni's macronutrient ratio fits the demands of keto diets, this type of salami can be eaten alone or combined with other keto foods without neglecting your diet.

Find a few keto ways to consume pepperoni below:

  • Combine pepperoni with eggs
  • Have pepperoni with some cheese

Summary: pepperoni is a high-calorie keto food with a substantial number of proteins that should be consumed moderately because it is rich in sodium and saturated fats.

10. Sausages

Sausages, keto foods with plenty of calories.

Calories/100 g: 317

Carbs/100 g: 2 g (3% of calories)

Fat/100 g: 26 g (74% of calories)

Protein/100 g: 18 g (23% of calories)

Bar chart proving sausages are keto foods with plenty of calories..

Sausages, although they contain a lot of sodium, are keto foods with plenty of calories, fats, and proteins.

High in calories

As sausages are only 83 calories short (317 calories) from meeting the FDA’s official high-calorie criteria of 400 calories, they can still be considered rich in calories.

The sausages that usually have the most calories are made from pork or beef.

Low in carbs

In terms of their carbohydrates, sausages are low-carb foods since only 3% of their calories come from carbs.

High in fat

Regardings their fat level, sausages are high in fat since 74% of their calories come from fats.

Significant number of proteins

Concerning their protein content, sausages have a significant amount of them since 23% of their calories come from proteins.

Other pros and cons

But, you want to eat sausages in small servings because they are usually high in sodium and saturated fat.

How to eat

Because sausages' macronutrient ratio fit the requirements of keto diets, you can eat them alone or with other keto foods without neglecting your diet.

Find a few keto ways to consume sausages below:

  • Have sausages with eggs
  • Coat sausages with mayonnaise

Summary: sausages, besides being keto foods with plenty of calories and proteins, should be consumed carefully because they are high in sodium and saturated fat.

11. Fatty fish

Keto fatty fish - salmon.

Calories/100 g: 231-262

Carbs/100 g: 0 g (0% of calories)

Fat/100 g: 13-18 g (52-64% of calories)

Protein/100 g: 21-26 g (36-48% of calories)

Bar chart proving fatty fish are keto foods with plenty of calories.

Fatty types of fish, like mackerel, herring, and salmon, while providing just a medium number of calories, are keto foods with plenty of proteins and healthy fats.

Wondering why we added fatty fish to this list if they have a medium number of calories?

Well, although they don't have a high number of calories, fatty fish can help you meet the protein requirement of your keto diet, as well as boost your fat intake with healthy types of fat.

Among the fatty fish with the most calories are mackerel, herring, and salmon. All of these fatty fish are low in carbs since they have zero grams of carbohydrates in their composition.

Regarding health impact, since they are high in healthy fats, fish, according to a study on the effects of fish consumption, reduce the risk of heart disease and sudden death, and lower mild hypertension.[24]

Mackerel nutrition facts

  • Calories per 100 g: 262
  • Calorie breakdown: 0% carbs, 39% protein, and 61% fat
  • Carbs per 100 g: 0 g
  • Protein per 100 g: 24 g
  • Fat per 100 g: 18 g

Herring nutrition facts

  • Calories per 100 g: 250
  • Calorie breakdown: 0% carbs, 36% protein, and 64% fat
  • Carbs per 100 g: 0 g
  • Protein per 100 g: 21 g
  • Fat per 100 g: 18 g

Salmon nutrition facts

  • Calories per 100 g: 231
  • Calorie breakdown: 0% carbs, 48% protein, and 52% fat
  • Carbs per 100 g: 0 g
  • Protein per 100 g: 26 g
  • Fat per 100 g: 13 g

How to eat

To avoid neglecting your diet, since fish are abundant in proteins but their fat levels are on the lower side of the ketogenic spectrum, they should be eaten alongside keto foods that are higher in fat or lower in proteins.

Find a few keto ideas to consume fatty fish below:

  • Eat fish with avocado on the side
  • Coat fish with eggs
  • Make fish and mayo aperitives

Summary: fatty fish, such as mackerel, herring, and salmon, are a good option for persons on a keto diet who struggle to meet their protein goals or for those that need more healthy fats.

12. Pork cracklings

Pork cracklings, a high-calorie keto food.

Calories/100 g: 468

Carbs/100 g: 2 g (3% of calories)

Fat/100 g: 35 g (68% of calories)

Protein/100 g: 34 g (29% of calories)

Bar chart proving pork cracklings are high-calorie keto foods.

Pork cracklings, made by cooking pork skin rinds, are high-calorie keto foods with plenty of proteins that are rich in fats, of which many are saturated, and low in carbs.

High in calories

In terms of their calories, pork cracklings are high-calorie because they have 468 calories per 100 g.

Low in carbs

Regarding their carbohydrates, pork cracklings are low-carb foods since only 3% of their calories come from carbs.

High in fat

Concerning their fats, pork cracklings are high-fat foods because 68% of their calories come from fats.

Significant number of proteins

As for their protein content, pork cracklings have a good amount of protein since 29% of their calories come from proteins.

Other pros and cons

You, however, want to eat pork cracklings in moderate servings because, like bacon, they are high in sodium and have a considerable amount of saturated fats.

How to eat

Since pork cracklings have a proper macronutrient ratio for a keto diet, you can eat them alone as a snack or combine them with other keto foods.

Find a few keto ways to consume pork cracklings below:

  • Have pork cracklings with fried eggs
  • Combine pork cracklings with avocado
  • Dip pork cracklings in mayonnaise

Summary: although they are rich in sodium and contain saturated fats, pork cracklings are high-calorie keto foods that fit well in a ketogenic diet if they are consumed moderately.

High-calorie keto fruits

Even though most fruits are high in carbs, there are a few fatty fruits that are low enough in carbs to be good foods for anyone on a keto diet.

Find below the keto fruits with the most calories.

13. Dried coconut

Calories/100 g: 660

Carbs/100 g: 24 g (15% of calories)

Fat/100 g: 82 g (65% of calories)

Protein/100 g: 7 g (3% of calories)

Bar chart proving dried coconut is a high-calorie keto food.

Dried coconut, the desiccated version of the fresh coconut, is a keto fruit because it's rich in fats, high in calories, and low in carbs.

High in calories

The dried version of coconut is a high-calorie food because it has 660 calories per 100 g. Moreover, desiccated coconut is the dried fruit with the most calories in the top of high-calorie fruits.

Low in carbs

In terms of its carbs, dried coconut is a low-carb food because only 15% of its calories come from carbohydrates.

High in fat

Regarding its fat content, dried coconut is a high-fat fruit because 65% of its calories come from fats.

Low in proteins

When it comes to its protein levels, dried coconut lacks in them since only 3% of its calories come from proteins.

Other pros and cons

Another downside is that if you eat too much coconut, you may increase your chances of heart disease.

The fat in the coconut oil (found in the dried form of coconuts as well), as stated in a Nature study, decreases “bad” LDL cholesterol and increases "good" HDL cholesterol.[30]

On the other side, coconut oil, found in dried coconuts, according to a Cureus scientific review, doesn’t lower "bad" LDL cholesterol.[31]

How to eat

Since dried coconut lacks proteins, it should be combined with high-calorie keto foods that have more proteins to obtain a more complete ketogenic dish.

A keto way to eat dried coconut is to mix it with some nuts or seeds.

Summary: dried coconut is a high-calorie keto fruit that's best consumed moderately since it has many saturated fats that may raise the chances of cardiovascular disease.

14. Coconut

Coconut, a keto food with plenty of calories.

Calories/100 g: 354

Carbs/100 g: 15 g (17% of calories)

Fat/100 g: 34 g (82% of calories)

Protein/100 g: 3 g (4% of calories)

Bar chart proving coconut is a keto food with plenty of calories.

Coconut, besides presenting some health risks, is a high-calorie keto food because it's high in fats, low in carbs and one of the fruits with the most calories.

High in calories

In terms of calories, although it stands 46 calories away from meeting FDA’s high-calorie requirement, coconut, having 354 calories per 100 g, can be a helpful addition to many high-calorie keto diets.

Low in carbs

Regarding its carbohydrates, coconut is low in them because only 17% of its calories come from carbs.

High in fat

Concernings its fat levels, coconut is a high-fat fruit because 82% of its calories come from fats.

Low in proteins

As for its proteins, coconut doesn't have too many of them since only 4% of its calories come from proteins.

Other pros and cons

Besides, too much coconut can be dangerous to your health.

Coconut oil is rich in saturated fats that increase "bad" LDL cholesterol levels, a fact which, per the Circulation journal, raises the risk of cardiovascular disease.[33]

Nevertheless, science hasn’t yet completely labeled coconut oil, and therefore coconut meat, as harming.

The daily consumption of 50 ml of coconut oil leads, as proven by a BMJ scientific trial, to increased "good" HDL-cholesterol levels.[34]

How to eat

Given coconut has just a little more carbs than the limit set by keto diets, and also has more fats than your usual keto food, you should eat coconut with ketogenic foods that have more proteins and fewer fats, like nuts and seeds.

Also, you can use coconut to make the keto-friendly Coconut Energy Shake from the list of high-calorie shakes.

Alternatively, know that coconut milk is a keto drink that counts among the high-calorie drinks.

Summary: coconut is a keto food that has plenty of calories but should be eaten moderately because it’s a little higher in carbs and is rich in saturated fats, which may increase the risk of heart disease.

15. Avocado

Avocado, a popular keto food rich in healthy fats.

Calories/100 g: 160

Carbs/100 g: 9 g (19% of calories)

Fat/100 g: 15 g (77% of calories)

Protein/100 g: 2 g (4% of calories)

Bar chart showing the calories and keto characteristics of avocado.

Avocado, on top of being one of the few fruits that are suitable for keto diets, has plenty of calories because of its heart-healthy fat content.

High in calories

Even though it has 160 calories, avocado earned a place on this list of high-calorie keto foods because it’s one of the few fruits that are low in carbs. Furthermore, avocado is among the fruits with the highest calories.

Low in carbs

Avocado is low in carbohydrates because only 19% of its calories come from carbs. Yet, avocado is not low enough in carbohydrates since it tresspasses keto diet's limit of 15% carb ratio.

But, you can still keep your carbs under 15% of your total calories if you combine avocado with a ketogenic food that is very low in carbs.

High in fat

In terms of its fat levels, avocado is a high-fat fruit because 77% of its calories come from fats.

Low in proteins

Regarding its proteins, avocado hasn't got many since only 4% of its calories come from proteins.

Other pros and cons

As for its health effects, avocado, according to a Food Technology review, is effective at reducing cholesterol and preventing heart diseases because it has omega fatty acids, phytosterols (reduce cholesterol), tocopherols (antioxidants), and squalene (natural skin moisturizer).[36]

In addition, avocado counts among the easiest-to-digest foods.

How to eat

Because avocado has a little more carbs than other keto foods and doesn't have too many proteins, it should be eaten along ketogenic foods that have more proteins and lower carb levels.

Find a few keto ways to consume avocado below:

  • Put avocado over scrambled eggs
  • Have avocado with some fish
  • Mix avocado in a bowl of nuts
  • Sprinkle seeds over avocado

Summary: avocado is a keto food that has a solid amount of calories for a fruit and that is loaded with many health benefits, especially heart-related.

16. Lard

Lard, a high-calorie keto food.

Calories/100 g: 902

Carbs/100 g: 0 g (0% of calories)

Fat/100 g: 100 g (100% of calories)

Protein/100 g: 0 g (0% of calories)

Bar chart proving lard is a high-calorie keto food.

Lard, a product resulting from rendering pig fat, is a keto food that is high in calories because it is entirely made of fat, and has no carbs.

High in calories

Regarding calories, lard is high-calorie because it has 902 calories per 100 g.

Low in carbs

In terms of carbohydrates, lard is a zero-carb food.

Extremely high in fat, no proteins

Still, lard can't be a proper keto meal if it's eaten by itself because it lacks proteins completely and its fat content is skyrocketing.

Other pros and cons

As a health warning, you should eat lard in small portions since, like bacon and pork cracklings, this food is rich in saturated fats (39 g of saturated fats per 100 g).

If you feast on too much lard or pork fat, as stated in a study on the health impact of pork meat and lard, you can multiply your chances of developing cardiovascular disease, cancer, and diabetes. The same study recommends balancing foods containing saturated fats, like lard, with foods containing unsaturated fats, like avocado, rather than totally eliminating fat from your diet.[38]

How to eat

To fully align with the requirements of ketogenic diets, you should combine lard with keto foods that have protein and carbs because lard is already abundant in fats.

Find a few keto ideas to consume lard below:

  • Use lard to fry eggs and meat
  • Replace butter with lard

Summary: useful for boosting fat intake, lard is a high-calorie keto food that lacks proteins and is extremely rich in fats, so it should be consumed moderately.

17. Oils

Oils, high-calorie keto foods.

Calories/100 g: 884-892

Carbs/100 g: 0 g (0% of calories)

Fat/100 g: 99-100 g (100% of calories)

Protein/100 g: 0 g (0% of calories)

Bar chart proving oils are high-calorie keto foods.

Oils, such as soybean oil, canola oil, and olive oil, are high-calorie fluids that can help you keep up with a keto diet because they are made entirely of fat.

Specifically, oils are high-calorie because they all have between 884 and 892 calories per 100 g.

Nevertheless, you should consume oils in moderation because they are pure sources of fat with no proteins or carbs and extremely high calorie levels. If you consume a lot of oil, you may find that you don't have enough place in your diet for other, more nutrient-dense meals.

To share one of the benefits of consuming oils, olive oil, according to a review of olive oil’s health effects, can reduce the risk of heart disease, prostate cancer, and colon cancer.[39]

Soybean oil nutrition facts

  • Calories per 100 g: 884
  • Calorie breakdown: 0% carbs, 0% protein, and 100% fat
  • Carbs per 100 g: 0 g
  • Protein per 100 g: 0 g
  • Fat per 100 g: 100 g

Canola oil nutrition facts

  • Calories per 100 g: 884
  • Calorie breakdown: 0% carbs, 0% protein, and 100% fat
  • Carbs per 100 g: 0 g
  • Protein per 100 g: 0 g
  • Fat per 100 g: 100 g

Palm oil nutrition facts

  • Calories per 100 g: 884
  • Calorie breakdown: 0% carbs, 0% protein, and 100% fat
  • Carbs per 100 g: 0 g
  • Protein per 100 g: 0 g
  • Fat per 100 g: 100 g

Coconut oil nutrition facts

  • Calories per 100 g: 892
  • Calorie breakdown: 0% carbs, 0% protein, and 100% fat
  • Carbs per 100 g: 0 g
  • Protein per 100 g: 0 g
  • Fat per 100 g: 99.1 g

Olive oil nutrition facts

  • Calories per 100 g: 884
  • Calorie breakdown: 0% carbs, 0% protein, and 100% fat
  • Carbs per 100 g: 0 g
  • Protein per 100 g: 0 g
  • Fat per 100 g: 100 g

Sunflower oil nutrition facts

  • Calories per 100 g: 884
  • Calorie breakdown: 0% carbs, 0% protein, and 100% fat
  • Carbs per 100 g: 0 g
  • Protein per 100 g: 0 g
  • Fat per 100 g: 100 g

How to eat

While oils will help you meet the high fat level required by keto diets, they should be coupled with keto foods that have some proteins. 

Find a few keto ways to consume oils below:

  • Pour your preferred edible oil over avocado
  • Use oils to fry eggs and meat

Summary: oils are high-calorie fluids that can successfully complement other keto foods in your diet, but they should be consumed with restrictions.

18. Mayonnaise

Mayonnaise, a high-calorie keto food.

Calories/100 g: 680

Carbs/100 g: 1 g (0% of calories)

Fat/100 g: 75 g (99% of calories)

Protein/100 g: 1 g (1% of calories)

Bar chart proving mayonnaise is a high-calorie keto food.

Mayonnaise, or mayo, is a keto-friendly dressing made from eggs, oil, and vinegar that is high in calories, rich in fats, and low in carbs.

High in calories

Regarding its calories, regular mayo is a high-calorie food because it offers 680 calories per 100 g.

Low in carbs

In terms of its carbs, mayonnaise is low in carbs since it has only 1 g of carbohydrates per 100 g.

High in fat

Concerning fat levels, mayo is extremely high in fats since 99% of its calories come from fats.

Other pros and cons

Because mayonnaise has so many fats and lacks protein, it doesn't make for a complete keto dish.

Furthermore, because mayo is prepared using egg yolks and oil, it might be heavy in saturated fat, which can be harmful to your cardiovascular health.

How to eat

Since mayo is full of fat, to get a more complete keto dish, you should combine mayo with ketogenic foods that have proteins.

Find a few keto ways to consume mayonnaise below:

  • Use mayo as a dipping sauce for meat, bacon, or sausages
  • Prepare deviled eggs

Summary: mayo is a high-calorie keto dressing that pairs well with a variety of foods, but it should be consumed in small servings because it is heavy in saturated fats.

19. Eggs

Eggs, popular keto foods rich in proteins.

Calories/100 g: 155-196

Carbs/100 g: 1 g (2-3% of calories)

Fat/100 g: 11-15 g (62-68% of calories)

Protein/100 g: 13-14 g (30-35% of calories)

Bar chart proving eggs are keto foods with plenty of calories.

Eggs are keto foods with lots of calories because they are rich in fats, are low in carbs, and have plenty of proteins as well. 

Although they have a medium number of calories, ranging between 155 and 196 calories (depending on how they are cooked), eggs deserve a place on this list of high-calorie keto foods because they are a popular and versatile breakfast food that can help you meet your protein and fat goals.

Low in carbs

Eggs are low in carbs because only 2% of their calories come from carbs.

High in fat

Regarding fat, eggs are high in fats because 62% to 68% of their calories come from fats.

Significant number of proteins

As for their protein content, eggs have plenty of proteins since 30% to 35% of their calories come from proteins.

Other pros and cons

Furthermore, eggs, as stated in a study about eggs’ health benefits, increase your protein intake, helping you build muscle, reduce hypertension, fight cancer, and more.[47]

Moreover, according to a George Mason University review, eggs contain choline and lutein, both of which may improve your brain’s cognitive abilities.[48]

Besides, eggs are one of the most effective weight gain foods for females. 73% of the women who gain weight successfully say they eat eggs to do so.

Fried eggs nutrition facts

  • Calories per 100 g: 196
  • Calorie breakdown: 2% carbs, 30% protein, and 68% fat
  • Carbs per 100 g: 1 g
  • Protein per 100 g: 14 g
  • Fat per 100 g: 15 g

Boiled eggs nutrition facts

  • Calories per 100 g: 155
  • Calorie breakdown: 3% carbs, 35% protein, and 62% fat
  • Carbs per 100 g: 1 g
  • Protein per 100 g: 13 g
  • Fat per 100 g: 11 g

How to eat

Since eggs respect the macronutrient proportion required by keto diets, they alone make for a complete keto dish. You can, however, combine them with other keto-friendly foods for a higher caloric intake and improved taste.

Find a few keto ways to consume eggs below:

  • Mix scrambled eggs with avocado
  • Eat fried eggs with bacon for breakfast
  • Prepare deviled eggs

Summary: although they have a medium number of calories, eggs (fried, scrambled, or boiled) are a nutritious keto option, often consumed for breakfast, that boosts your protein and fat intake.

High-calorie keto foods sorted by nutrients

No carb (zero carb)

Here is a list of the high-calorie keto foods that have zero carbs:

  • Ghee
  • Butter
  • Lard
  • Oils
  • Red meat
  • Fatty fish

High-protein

Here is a list of the high-calorie keto foods that are high in protein:

  • Cheese, like Swiss, cheddar, and parmesan
  • Red meat
  • Fatty fish
  • Bacon
  • Sausages
  • Pepperoni
  • Eggs
  • Pumpkin seeds
  • Pork cracklings

Low-protein

Here is a list of the high-calorie keto foods that are low in protein:

  • Ghee
  • Butter
  • Cream cheese
  • Heavy cream
  • Lard
  • Oils
  • Mayo
  • Dried coconut
  • Coconut
  • Avocado

Benefits of eating high-calorie keto foods

High-calorie keto foods can have numerous health benefits. Here are some of them:

  • Gain weight easier (if on a caloric surplus)
  • Lose weight easier (if on a caloric deficit)
  • Improve skin health
  • Lower blood sugar and insulin levels
  • Decrease chances of heart disease

Nevertheless, because most of the keto foods that are rich in calories are also low-volume high-calorie foods, which means they tend to be less filling, you need to adjust the food quantities you eat according to your goals.

For example, if you aim to gain weight, you likely have a certain caloric goal that you need to hit. Passing the goal with a few hundred calories, which is easier to do with non-filling foods (like many of the high-calorie keto ones on this list), will usually make you gain excess fat.

A great habit that will help you adjust the amount of food you eat so you stick to your daily caloric target is counting your calories.

High-calorie keto foods for different diets

On top of having the benefits listed before, high-calorie keto foods can be useful for persons on special diets, such as people suffering from diabetes and vegans.

High-calorie keto foods for diabetes

Because high-calorie keto foods have fewer carbs and hence fewer sugars, they may be beneficial to diabetics.

Before making additions to your diet, check the glycemic index of each high-calorie keto food to discover how much each of them spikes your blood sugar because the amount of carbs is not a direct indicator of how much a food will raise your blood sugar.

Furthermore, we recommend that you consult with your dietitian before including any new foods in your diet.

High-calorie keto foods for vegans

Here is a list of the high-calorie keto foods that are vegan:

  • Oils
  • Nuts
  • Nut butters
  • Seeds
  • Dried coconut
  • Coconut
  • Avocado
  • Tahini

High-calorie keto foods for budget diets

Here is a list of the cheapest high-calorie keto foods:

  • Oils
  • Peanut butter
  • Lard
  • Bacon
  • Avocado
  • Flax seeds
  • Butter
  • Eggs
  • Cheddar cheese

For other affordable calorie-dense alternatives, explore the list of the cheapest high-calorie foods.

Tips for eating high-calorie keto foods

How often to eat on keto diet

The keto diet doesn't require you to have a certain number of meals per day. Instead, it just needs you to eat more fat, fewer carbs, and a medium number of proteins daily. So, the frequency of meals for someone on a keto diet depends on their weight-related goals, height, daily schedule, and other dietary tactics, like intermittent fasting.

Should you calorie count on keto

Counting calories matters a lot in a keto diet. Since the ketogenic diet has a certain number of proteins, carbs, and fats you need to hit every day, you need to track your calories. Otherwise, it's hard to know if you end up with the correct macronutrient ratio at the end of the day.

How do you gain weight on keto?

To gain weight, no matter if you are on a keto diet or on any other type of diet, you need to be on a daily caloric surplus, meaning you need to eat more calories than you consume every day.

Frequently asked questions

How do I increase my calories on keto

Whether you are on a keto diet or not, you can increase the number of calories you get from food by eating more or adding a few extra high-calorie foods into your diet. If you're on a ketogenic diet, you should focus on high-calorie keto foods.

How can I gain weight without carbs

You can increase your weight even if you don't eat carbs because, to gain weight, you only need to be on a caloric surplus (eat more calories than you consume). If you want to avoid carbs, you should focus on high-calorie keto foods because these are generally high in fat and low in carbs while some of them also have a significant amount of proteins.

How many calories should you eat in keto?

There isn't a set daily number of calories you should in eat while on a keto diet. That number differs from person to person and is adjusted according to your weight-related goals.

What foods are high in calories to gain weight?

The foods that are high in calories and will help you gain weight are the foods that have over 400 calories per 100 g. A few examples are oils, nuts, and shakes.

Find more weight gain ideas in our list of high-calorie foods.

Is the keto diet high in calories?

Keto diets are high in calories only if you make them. Nobody stops you from eating only 1500 calories per day, even if you eat keto-friendly foods that are high in fats and low in carbs. If you, however, have increased caloric needs, you want to focus on high-calorie keto foods.

Is keto diet suitable for high cholesterol?

Since some studies linked saturated fat with increased cholesterol levels and many keto foods are high in fat, we recommend you to consult with your doctor or dietitian before going on a keto diet. That said, you can always pick keto foods that are low in saturated fats and avoid increasing your cholesterol too much.

Conclusion

There are many keto foods that are high in calories out there, but it's important to mix them in the kitchen in such a way that you limit your saturated fat intake while meeting your ketogenic macronutrient goals.

Whether you want to gain weight, lose fat, combat a health problem, or diversify your day-to-day ketogenic menu, since you understand what are high-calorie keto foods and have a full list of them, you can easily increase your caloric intake in a healthy and delectable way.

Sources

Unfold Today has rigorous sourcing principles adhering to the top journalistic standards, so our writers always look for official, experienced, and first-hand sources. Read more about how we keep our content trustworthy and updated by reading our editorial process.

Ideas for high-calorie diets
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