If you’re following a low-carb or keto diet but need more calories, perhaps to gain weight or fuel your training, these foods can help. Most get their calories from healthy fats and protein instead of sugar and starch. Here are 15 of the best, with approximate calories and carbs.
Quick answer: The best high-calorie low-carb foods are nuts, seeds (chia, flax, hemp), cheese and paneer, eggs, avocado, fatty fish, olive oil, butter or ghee in small amounts, full-fat Greek yogurt and peanut butter. Choose mostly unsaturated fats from nuts, seeds, fish and olive oil.
15 High-Calorie Low-Carb Foods
1. Avocado
Rich in monounsaturated fat and fibre, with very few digestible carbs.
Approx. per 100 g: about 160 kcal, 2 g net carbs
2. Nuts (Almonds, Walnuts, Peanuts)
A handful of nuts adds around 170 to 200 calories. Walnuts and pecans are lowest in carbs.
Approx. per 100 g: almonds about 580 kcal, 9 g net carbs
3. Cheese and Paneer
Very low in carbs and high in protein and fat. Paneer is a great Indian option.
Approx. per 100 g: cheddar about 400 kcal, 1 g carbs; paneer about 260 to 320 kcal
4. Eggs
A whole egg has about 70 to 80 calories with almost no carbs, plus high-quality protein.
Approx. per 100 g: about 143 kcal, under 1 g carbs
5. Olive Oil
A heart-healthy fat that adds calories easily. Drizzle over salads or cooked vegetables.
Approx. per 100 g: about 120 kcal per tablespoon, 0 g carbs
6. Coconut Oil
Calorie-dense, but high in saturated fat. Use it in small amounts.
Approx. per 100 g: about 120 kcal per tablespoon, 0 g carbs
7. Butter and Ghee
Add flavour and calories. Like coconut oil, they’re high in saturated fat, so keep portions small.
Approx. per 100 g: about 100 to 120 kcal per tablespoon, 0 g carbs
8. Chia Seeds
Most of their carbs are fibre. Rich in omega-3 fats.
Approx. per 100 g: about 486 kcal, 8 g net carbs
9. Flax Seeds
Very high in fibre and plant omega-3. Use them ground for best absorption.
Approx. per 100 g: about 534 kcal, 2 g net carbs
10. Dark Chocolate (70 to 85%)
Higher in carbs than other foods here, but small amounts fit a low-carb diet. Stick to a few squares.
Approx. per 100 g: about 600 kcal, around 35 g net carbs
11. Cottage Cheese
Lower in calories than other cheeses, but high in protein and low in carbs.
Approx. per 100 g: about 98 kcal, 3 g carbs
12. Hemp Seeds
A complete plant protein with healthy fats.
Approx. per 100 g: about 553 kcal, 5 g net carbs
13. Fatty Fish (Salmon, Mackerel, Sardines)
High in protein and omega-3 fats, with zero carbs.
Approx. per 100 g: salmon about 208 kcal, 0 g carbs
14. Full-Fat Greek Yogurt
Thick, creamy and high in protein. Choose plain, unsweetened versions.
Approx. per 100 g: about 97 kcal, 4 g carbs
15. Peanut Butter
Calorie-dense and easy to add to snacks. Choose brands with no added sugar.
Approx. per 100 g: about 588 kcal, 14 g net carbs
Benefits of High-Calorie Low-Carb Foods
- Easy calories: Fats provide 9 calories per gram, more than double protein or carbs.
- Steady energy: Fewer blood sugar spikes than sugary foods.
- Nutrient-rich: Many contain fibre, vitamins, minerals and omega-3 fats.
For heart health, focus mostly on unsaturated fats from nuts, seeds, fish and olive oil, and keep saturated fats like butter, ghee and coconut oil to smaller amounts. Values are approximate.
Frequently Asked Questions
Can I lose weight by eating high-calorie low-carb foods?
You can, but only if your total calories are below what you burn. These foods are calorie-dense, so portion sizes matter.
Can I gain muscle eating high-calorie low-carb foods?
Yes, if you eat enough total calories and protein and do strength training. Some carbs can also help fuel hard workouts.
Are these foods suitable for a keto diet?
Most are. Dark chocolate and peanut butter are higher in carbs, so eat them in small amounts on strict keto.
The Bottom Line
Nuts, seeds, cheese, paneer, eggs, avocado, fatty fish and healthy oils are great high-calorie low-carb foods. Use them to raise your calories without much sugar or starch, favour unsaturated fats, and keep an eye on portions if weight control matters to you.
This article is for general information only. If you have diabetes, heart disease or another medical condition, please talk to your doctor or a registered dietitian before starting a low-carb diet.
Sources
- Harvard T.H. Chan School of Public Health: Diet Review, Ketogenic Diet for Weight Loss
- NHS: The Eatwell Guide
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
