6 “Bad” High-Calorie Foods You Should Be Eating

When it comes to nutrition advice, the term “high-calorie” can have a bit of a bad reputation. The word alone might make you think of fast food or high-added-sugar treats you “shouldn’t” be eating. But here’s the thing: just because a food is high in calories doesn’t mean it can’t be a nutritious part of a balacned diet. Some are packed with nutrients and can actually benefit your health when enjoyed in the right way.

Backed by insights from dietitians, we’ll shed light on why these “bad” foods deserve a place in your diet. Spoiler alert: it’s not about counting every single calorie, but about instead choosing foods that fuel your body and enrich your well-being. 

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1. Nuts

Nuts may be tiny, but don’t be fooled, they pack a serious calorie punch. Their high calorie content often comes from their impressive levels of healthy fats—like monounsaturated and polyunsaturated fats—which are essential for brain function and heart health. Beyond the calories, they’re loaded with fiber, protein and a range of vitamins and minerals. 

Almonds are one nut that deserves a spot that offers unique health benefits. “Adding almonds to a heart-healthy diet can help reduce inflammation and oxidative stress for those with type 2 diabetes,” shared Melissa Rifkin, M.S., RDN, CDN, a Connecticut-based registered dietitian. “Their low glycemic index and high content of healthy fats, fiber and magnesium may help improve blood sugar control, making them a great choice for individuals with diabetes, prediabetes, or metabolic syndrome.”

Additionally, Rifkin highlighted the link between almond intake and gut health benefits. “Almonds contain fiber, polyphenols and unsaturated fats, all of which play a role in supporting gut health. Research suggests that almonds may positively alter gut microbiota functionality, promoting a healthier digestive system,” Rifkin explained.

Everything-Seasoned Almonds is a simple snack to enjoy when trying to include more nuts in your diet. 

2. Eggs 

Though eggs are more calorie-dense than some other foods, those calories pack a powerful nutritional punch, thanks to their yolks. “Eggs are full of essential micronutrients like choline, vitamin B12, vitamin D and selenium,” shared Megan Huff, RD, LD, registered dietitian. “They are also a great source of protein and are an easy way to get protein in at breakfast,” she added. Plus, they’re incredibly versatile—you can scramble, fry, boil, bake or even poach them into your meals. 

Contrary to what you may think, eggs cholesterol content doesn’t translate to high blood cholesterol levels. Most current epidemiologic studies indicate no significant association between consuming one egg daily and blood cholesterol levels and cardiovascular risk, per a review published in Foods. Whether it’s for breakfast, lunch, dinner or a snack, these eggs are great for when you need something fast, nourishing and easy. Try our Avocado Deviled Eggs for an egg-forward dish that is equally delish and easy to prepare. 

3. Full-Fat Dairy 

“The consumer perception is that whole milk is either mostly or entirely fat,” shared Sarah Hester, M.S., RD, a North Carolina-based registered dietitian. But she clarified that this is not the case. “Most people are surprised to learn that whole milk on store shelves is only 3.25% fat. All dairy milk, no matter the fat percentage, contains the same essential nutrients as well as carbohydrates and protein,” Heister added. Many of the nutrients found in whole milk help keep your bones, teeth and muscles healthy. 

Plus, full-fat dairy can keep you feeling fuller for longer, thanks to fat adding a satiety factor. Data published in Nutrition Research highlights that dairy foods, regardless of their fat content, did not negatively impact cardiometabolic health and may instead alleviate certain cardiometabolic risk factors. One easy way to include whole milk in your diet is to make a smoothie, like our Fruit & Yogurt Smoothie.

4. Cheese 

“Cheese often gets a bad rap for its fat content, but some cheeses can actually be beneficial to your diet,” shared Patricia Kolesa, M.S., RDN, registered dietitian and founder of Dietitian Dish LLC. 

Cheese is a good source of protein, with each ounce providing about 7 grams. “Protein helps to repair muscles, support cell transport and increase satiety levels,” Kolsea explained. She also highlights the micronutrients cheese provides. “Cheese is also a great source of calcium, with each serving providing 20% of the recommended daily value. Calcium supports muscle contractions, cell signaling and maintaining strong bones,” Kolesa shared.

Data published in Advances in Nutrition showed that eating cheese was associated with slightly lower risks of heart disease, stroke, some types of breast cancer, type 2 diabetes, bone fractures and dementia. For some other health conditions, they didn’t find any clear link (neither positive nor negative).

It might be easy to overdo cheese (remember: one ounce is typically considered a serving), but when enjoyed in moderation, it’s a fantastic way to add nutrition and flavor to your meals. 

5. Rice 

This humble grain is a powerhouse that deserves a spot on your plate. It’s versatile, cost-effective and provides a steady energy boost that can help fuel your day. Whether you’re opting for classic white rice or nutty brown rice, this pantry staple is a fast and easy way to round out a meal. 

“White rice is a low-FODMAP food, so it works great for individuals with IBS,” shared Moushumi Mukherjee, M.S., RDN, registered dietitian. It’s rich in carbohydrates which your body prefers as an energy source. She also shared that it provides key nutrients, like magnesium. 

Data published in Critical Reviews in Food Science and Nutrition showed that there were no significant associations between white rice intake and higher risk of cardiovascular diseases, cancer and metabolic syndrome after evaluating available related data.

Not to mention, rice pairs with almost everything. Curry? Check. Stir fry? Definitely. Even a bit of melted butter or splash of soy sauce transforms it into a simple, cozy side.

6. Potatoes 

Potatos have had such a bad reputation, but it’s time to correct the record. Yes, they’re a bit higher in calories, but they’re also jam-packed with essential nutrients like potassium, vitamin C and fiber (especially if you leave the skin on). These nutrients help support heart health, immune health, gut health and more. 

Mashed, roasted or baked, they’re incredibly versatile and work as both a star on the plate or a supporting sidekick. Our Creamy Roasted Potato Salad is a simple dish to enjoy that includes a healthy dose of potato. 

The Bottom Line

It’s time to move past the outdated fear of high-calorie foods and recognize their place in a balanced, nourishing diet. Foods like nuts, eggs, full-fat dairy, cheese, rice and potatoes show that calories aren’t the sole determinant of a food’s nutritional value. These so-called “bad” foods offer a wealth of nutritional benefits, from essential vitamins and minerals to healthy fats and high-quality protein. By focusing on the bigger picture of health and not just calorie counts, you can better appreciate how these foods contribute to your overall well-being. It’s not about labeling foods as “good” or “bad,” but about recognizing the variety of ways they can support your health and fuel your body.