High-Calorie Keto Foods: Powering Your Keto Journey with Healthy Fats
- Published -
- Reading Time: 7 minutes
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Written by - Chiranjeev Jaiswal
- Reviewed by - Dr. Josh Johnson

Introduction: Does the Energy You Consume Matter?
Did you know that while being on a keto diet, the primary component of which are fats, you can still expect higher weight loss results while having better energy levels? Caloric intake from healthy fats does allow the body to work in different ways during ketosis. If you are new or experienced in dieting, gaining knowledge about high calorie keto foods is important in achieving your goals of health and weight. So, let’s look deeper into keto foods and how to use them appropriately.
1. Avocados: The Creamy Fat Bomb
Tip: Go for colored, well-nourished avocados to spice up the flavor of your meal along with its nutritional value.
Solution: Avocados are high in monounsaturated fats and potassium, making them perfect for on keto diets. They contain fiber and electrolytes, which help in replenishing the body’s nutrients.
Beneath The Surface:
Dr. Emily Carter, a nutritionist focusing on ketogenic diets has to say, “Avocados offer a low-carb, high-fat option that supports heart health. They’re also a great base for versatile recipes like guacamole, smoothies, and even desserts.”
In a 2021 study published in Nutrients, it was found that participants who consumed avocados daily reported better saddle levels and fewer cravings.
Data Point:
One medium sized avocado contains 250 calories, 10 grams of fiber, 23 grams of fat and 12 grams of carbs.
Myth: Avocados are calorie-dense which means you will gain weight eating them.
Truth: Due to the high fat content, avocados improve the feeling of satiety which allows you to eat less.
2. Nuts and Seeds: Small but Mighty
Tip: These snacks are packed with calories, keep an eye on portions so as to not over eat.
Almonds, walnuts, chia seeds, and flax seeds are great for boosting fat intake while providing omega-3s, fiber and even antioxidants.
Mark Johnson, a keto coach claims, “seeds like chia and flax are keto staples. A balance of fats and omega-3s is essential for reducing inflammation.”
A keto dieter lost 15 pounds in three months with the help of seeds and nuts instead of high carb snacks. This shows how these nuts are beneficial to energy and hunger.
Data Point: With a nutrient profile consisting of 15 g of fat, 6 g of carbohydrates, and 170 calories, a single ounce of almonds is relatively healthy.
Myth Busted: The keto diet is incompatible with nuts due to carbohydrate levels. These nuts include macadamia and pecan nuts.
3. Fatty Cuts of Meat: Beyond the Lean Myth
Tip: Select meats that are finished on grass to achieve healthy fat balance and nutritional value.
Solution: On a keto diet, ribeye, pork belly, and lamb chops are great options for meats that are fatty while also providing strong protein sources.
Expert Insight: dietitian Laura Briggs said, “Lean cuts aren’t ideal for keto. Fatty meats ensure you get enough calories while keeping you satiated for longer,”
Case Study: While on a moderate protein, high fat keto diet, trial participants disliked cholesterol more than those on a diet with low-protein meat.
Data Point: A serving of 3 oz. ribeye steak contains 240 calories, 0 carbs, and 18 g of fat.
Myth Busted: Fatty meats are harmful because they cause arteries to clog. Grass fed fat contains higher HDL levels than natural fats due to its better lipid profile.
4. Keto Oils: Liquid Gold for Energy
Tip: For high-calorie preparing, add oils such as coconut oil, olive oil, and avocado oil.
Solution: Maintain ketosis and energy levels with these oils that provide pure fat.
Expert Insight:
Dr. Sarah Lin, a metabolic health researcher, states that medium-chain triglycerides (MCTs) are excellent for boosting coconut oil’s energy and ketone production.
Case Study:
A long-distance runner reported improvements in endurance and recovery times from her keto diet, which included MCT oil.
Data Point:
Olive oil is a highly caloric oil, with one tablespoon containing 120 calories and 14g of fat.
Myth Busted:
Truth: Giving credence to the myth that oils are empty calories ignores the function of quality oils in the body.
5. Keto Dairy: High-Fat Cheeses and Creams
Tip: Avoid adding dairy to avoid calorie overload and instead use it as garnish.
Solution: Butter, heavy cream, and cheese are keto staples that add flavor without excess carbs.
Expert Insight:
Dr. Amanda Clark, a dietitian, believes that bone health is vital and full-fat dairy supports calcium intake.
Case Study:
A keto beginner reduced their sugar cravings significantly by adding heavy cream to their coffee.
Data Point:
Cheddar cheese is comparatively low caloric, with 110 calories, 9g fat, and less than 1g of carbs per ounce.
Myth Busted:
Myth: Dairy consumption contributes to weight gain and bloating.
Truth: If consumed in moderation, dairy can facilitate an energy boost in the body and provide vital micronutrients for a keto dieter.
6. Eggs: An Ideal Keto Protein
Tip for the day: Pre-boil eggs for quick and easy high calorie snacking.
Solution: Eggs have an excellent ratio of fat and protein along with other essential nutrients like choline for brain health.
Expert Insight:
Dr. James Moore, a keen supporter of the ketogenic diet, explains, “Eggs are a complete protein and one of the most bioavailable sources of nutrition.”
Case Study:
An active, on-the-go professional kept eggs as the primary breakfast and snack options while on keto, which provided them with energy throughout the day.
Data Point:
1 large egg contains 70 calories, 5g fat, and 0.6g carb.
Myth Busted:
Myth: Eggs increase cholesterol.
Truth: The cholesterol from eggs diet has minor effects on blood cholesterol for the vast majority.
7. Fat Bombs: The Best Keto Snack
Tip: Prepare and store fat bombs at home to have more control over flavors and what goes into them.
Solution: Fat bombs use healthy fats such as coconut oil, nut butters, and cocoa powder which are great for satisfying cravings.
Expert Insight:
Kelly Simmons, a keto chef, explains, “Fat bombs are a fun and exciting way to reach fat macros with zero added sugars or carbs.”
Case Study
This dieter who wanted to satisfy their sweet tooth made a substitution by replacing desserts with fat bombs, enabling them to stick to their keto plans.
Data Point
One fat bomb contains on average 100-150 calories and 10-15g of fat.
Myth Busted
Myth: Fat bombs are unhealthy fat snacks
Truth: If made properly, it can have quality ingredients that support keto goals.
8. High-Calorie Keto Vegetables
Tip: Look for vegetables low in carbs but rich in avocado, olives, and cauliflower.
Solution: such vegetables offer fiber and vitamins and can be eaten with high-fat meals.
Expert Insight
Dr. Lucy Green, a registered dietitian explains, “Keto vegetables are nutrient-dense and help balance the high-fat intake with necessary micronutrients.“
Case Study
A vegan keto practitioner utilized avocados along with cauliflower rice to maintain ketosis and energy levels.
Data Point
A cup of olives contains approximately 140 calories, 15g of fat, and 4g of carbs.
Myth Busted
Myth: Vegetables are low-calorie, hence they don’t fit in keto.
Truth: Some vegetables are calorie-dense and keto-friendly.
9. Nut Butters – Creamy Keto Delight
Tip: For sweetened nut butter, look for the unsweetened ones to avoid hidden sugars.
Solution: Almonds and peanut butter are rich in fats while serving as a creamy delicious addition to food and snacks.
Expert Insight:
Nut butters supply quick energy and nutritious fats without raising blood sugar,” said Brian Lee, a researcher in Keto.
Case Study:
An athlete on a keto diet used almond butter as a pre workout snack and reported improved performance.
Data Point:
2 tablespoons of almond butter contain 190 calories, 16g fat, and 6g carbohydrates.
Myth Busted:
Nut butters are overabundant with carbs.
When selected with caution, nut butters fit brilliantly with ketogenic macro count.
10. Dark Chocolate is a Treat for Sweet Tooths and is High Calorie
Tip: To decrease sugar while maintaining the sweetness of Chocolate, select 85% cocoa dark chocolate.
Solution: Rich chocolate offers good fats, antioxidant, and magnesium making it a great delicious dessert for keto diet followers.
Expert Insight:
“Moderate intake of dark chocolate supports keto goals while satisfying sweet cravings,” said Dr. Karen Blake, a nutrition expert.
Case Study:
a person on keto diet added dark chocolate into his/her meal routine, the person reported decrease in stress levels, reason being is because of presence of Magnesium in it.
Data Point:
170 calories, 12g fat, and 6g carbs are present in 1 ounce of 85% dark chocolate.
Myth Busted:
Chocolate is not friendly for keto diet.
High cocoa dark chocolate can be a healthy treat.
Conclusion: Creating a Secure and Sustainable High-Calorie Keto Diet
High calorie keto meals are critical to sustaining energy levels, feeling full, and maintaining one’s health. A good keto lifestyle is achieved through proper proportions of desirable fats and proteins, provided serving sizes are taken into consideration. If at any point you are in doubt regarding quantities, a nutritionist should be able to give guidance based on your specific situation.
And don’t forget, calories aren’t the same across the board. With the right approach, healthy fats can be used as energy while on a keto diet.
FAQs
- What are high-calorie keto foods?
Fats that contain healthy high-caloric content and minimal carbohydrates, such as in high-calorie keto foods is dense in nutrients and moderate in protein. It makes sure ketosis is upheld while providing adequate energy to sustain the body.
- Why are high-calorie foods essential on a keto diet?
Heavy calories make sure that the keto diet’s increased fat consumption is achieved in order to turn fat cells into the body’s main energy source instead of carbohydrates.
- What are some examples of high-calorie keto foods?
The following are examples:
Non fruity avocados
Seeds and nuts such as chia seeds, almonds, and macadamia nuts
Fatty fish like mackerel, salmon, and sardines
Cheese, ghee, MCT oil, coconut oil, and olive oil
Almond or peanut butter
Dark chocolate containing more than 85% cocoa
- How can I incorporate high-calorie keto foods into my meals?
Include avocado in the smoothies and salads.
Use olive oil or ghee when cooking.
Chomp on nuts and seeds as snacks.
Melt cheese into casseroles or omelets.
Add MCT oil to coffee or shakes.
- Are high-calorie keto foods safe for weight loss?
If high-calorie keto foods are eaten carefully and in balance with other nutrients, they are safe for weight loss as they keep the body feeling full and assist in achieving ketosis.
- Within a keto diet, how can I manage to eat less high-calorie foods?
Make sure to monitor portion control, adjust your macros with the use of MyFitnessPal, and consume adequate amounts of protein and fiber to minimize any overconsumption.
- Is it possible to gain weight through a keto diet?
Certainly, eating without restriction while on keto will cause one to gain weight. Use calorie counting to measure your intake if one’s goal is to lose weight.
- What high-calorie foods go well with keto?
Some good suggestions are:
Fat bombs
Cheese cubes
Hard-boiled eggs
Moderate mixed nuts
Dark chocolate
Coconut flakes
- What oils are classified as high-calorie but are acceptable on a keto diet?
The approved oils include:
Coconut oil
MCT oil
Olive oil
Avocado oil
Ghee
These oils are high in healthy fats yet low in carbs.
- Are there any high-calorie keto foods that should be avoided?
Do not consume low-grade or processed high-fat foods like:
Sugary nut butters
Dairy that is high in carbs (ensure to read the labels for added sugars)
Transfats from hydrogenated oils.
Always opt for whole, unprocessed foods.