15 High Calorie Vegetables for Weight Gain

High-calorie vegetables offer an effective way to support healthy and sustainable weight gain. These vegetables provide a good source of calories and essential nutrients, making them an excellent choice for anyone aiming to increase their caloric intake.

While many vegetables are low in calories, certain types are calorie-dense and nutrient-rich, providing energy along with vitamins, minerals, and fiber.

Understanding Caloric Density in Vegetables

Caloric density measures the number of calories in a given weight or volume of food. Most vegetables are naturally low in caloric density, which is why they are popular in low-calorie diets.

However, some vegetables are exceptions, offering higher calorie content per serving while delivering essential nutrients. Including these calorie-dense vegetables in meals can help meet caloric needs efficiently.

List of High-Calorie Vegetables

Here are 15 high-calorie vegetables that can help support healthy weight gain.

1. Sweet Potatoes

Sweet potatoes are a versatile and calorie-dense vegetable, containing 86 calories per 100g and providing complex carbohydrates.

• Excellent source of vitamin A
• Good source of fiber, vitamin C, and potassium
• Contains various B-vitamins

They can be roasted with olive oil and spices for a flavorful side dish or baked whole and stuffed with beans, cheese, or vegetables. Sweet potato fries are a popular choice, and mashed sweet potatoes are a creamy alternative to regular mashed potatoes.

2. Corn

Corn provides 96 calories per 100g and is a naturally sweet and versatile ingredient suitable for many dishes.

• Good source of dietary fiber
• Rich in B-vitamins, including folate
• Contains iron and protein

Grilled corn on the cob with butter makes a classic side dish. Shaved kernels add sweetness and texture to salads, salsas, or creamy soups. Corn can also be used in cornbread or savory pancakes.

3. Peas

Peas are a protein-rich vegetable that contains 81 calories per 100g.

• High in protein
• Contains vitamins A, C, and K
• Good source of dietary fiber, iron, and phosphorus

They can be tossed into pasta dishes or risottos, added to casseroles, or blended into a smooth pea and mint soup. Peas also work well as a side dish paired with butter and herbs or in a hearty shepherd’s pie.

4. Yams

Yams are a calorie-dense root vegetable, offering 116 calories per 100g, with a mildly sweet flavor that complements savory and sweet recipes alike.

• Rich in complex carbohydrates
• Provides fiber, vitamin C, potassium, and manganese
• Contains B-vitamins

They can be roasted with spices like cinnamon and nutmeg for a sweet dish or mashed as a creamy side. Yams are also great baked whole or cubed and added to stews and curries.

5. Avocados

Avocados are one of the most calorie-dense fruits and vegetables, providing 160 calories per 100g. Technical, it’s a fruit, but many use avocado in savory dishes like a vegetable, and it’s very calorie-dense, so it’s worth the mention!

• High in monounsaturated fats
• Packed with vitamins K, E, and C
• Good source of potassium and various B-vitamins

They can be sliced into salads, mashed into guacamole, or blended into smoothies for added creaminess. Avocado toast topped with eggs makes a satisfying breakfast or snack.

6. Potatoes

Potatoes are a starchy and satisfying vegetable, offering 77 calories per 100g.

• High in vitamin C and potassium
• Good source of vitamin B6 and fiber
• Contains small amounts of magnesium, iron, and zinc

They can be mashed, roasted with garlic and herbs, or incorporated into salads, stews, and potato soup. Potatoes are also ideal for making crispy fries or creamy gratins.

7. Parsnips

Parsnips are a root vegetable with a slightly nutty flavor, containing 75 calories per 100g. Their firm texture works well in a variety of recipes.

• High in vitamin C and dietary fiber
• Provides potassium and folate
• Contains manganese

They can be roasted with olive oil and herbs, mashed with butter for a creamy side, or blended into soups. Parsnips can also be thinly sliced and baked into crispy vegetable chips.

8. Olives

Olives are a flavorful option, containing 115 calories per 100g.

• High in vitamin E and healthy fats
• Contains iron and dietary fiber
• Provides calcium and small amounts of vitamin A

They can be added to Greek salads, blended into a tapenade, or used as a topping for pizzas and pasta dishes. Olives stuffed with cheese or pimentos also make a quick snack.

9. Butternut Squash

Butternut squash is a mildly sweet vegetable that provides 45 calories per 100g and is suitable for savory and sweet dishes alike. It’s not as high in calories as some of the other vegetables, but people tend to eat squash in larger quantities.

• Excellent source of vitamins A and C
• Contains dietary fiber
• Provides small amounts of B-vitamins and magnesium

It can be roasted with cinnamon and nutmeg for a sweet side dish or puréed into creamy soups. Butternut squash also works well in risottos, curries, or as a filling for ravioli.

10. Beets

Beets are a colorful and nutrient-dense vegetable, providing 43 calories per 100g. Their earthy flavor pairs well with sweet and savory ingredients.

• High in dietary fiber and folate
• Contains manganese and potassium
• Provides small amounts of iron and vitamin C

They can be roasted and added to salads with goat cheese and walnuts or puréed into a creamy beet soup. Beets also work well as a side dish when sliced and drizzled with olive oil and balsamic vinegar.

11. Beans

Beans vary slightly in caloric content depending on the type but average around 130 calories per 100g. Their versatility makes them a staple in many cuisines.

• Excellent source of dietary fiber and protein
• High in folate and manganese
• Contains iron, potassium, and phosphorus

Add beans to chili, stews, or as a mixed bean soup. They can also be mashed into dips like hummus, refried beans, or used as a filling for burritos and tacos.

12. Lentils

Lentils contain 116 calories per 100g and are high in protein. Their hearty texture makes them an excellent addition to various dishes.

• High in protein and dietary fiber
• Good source of folate and manganese
• Contains iron, phosphorus, and copper

Lentils can be used to bulk up salads, made into a comforting lentil soup, or cooked into a rich curry. They also serve as a base for vegetarian patties or in dishes like shepherd’s pie.

13. Broccoli

Broccoli is a versatile vegetable that provides 55 calories per 100g. Its firm texture and mild flavor make it a favorite in many dishes.

• Excellent source of vitamins C and K
• High in dietary fiber and small amounts of protein
• Provides folate, vitamin A, and potassium

It can be steamed and served with a drizzle of cheese sauce, roasted with garlic and olive oil, or included in casseroles and soups. Broccoli cheddar soup is a popular choice for combining creaminess with this nutrient-rich vegetable.

14. Carrots

Carrots are a crunchy and mildly sweet vegetable, providing 41 calories per 100g. Their natural sweetness enhances both savory and sweet dishes.

• Excellent source of vitamin A
• Contains vitamin K and dietary fiber
• Provides potassium and small amounts of vitamin C

They can be roasted with honey and herbs, shredded into salads, or included in stir-fries. Carrots are also a great addition to soups or puréed into a silky carrot ginger soup.

15. Artichokes

Artichokes are a fiber-rich vegetable with a unique flavor, offering 47 calories per 100g.

• High in dietary fiber
• Provides vitamin C, magnesium, and phosphorus
• Contains small amounts of vitamin K and folate

They can be grilled and served with aioli, blended into creamy spinach and artichoke dip, or added to pasta dishes. Artichoke hearts are also delicious when marinated and tossed into salads or grain bowls.

Incorporating High Calorie Vegetables into Your Diet

There are several straightforward methods to include high-calorie vegetables in your diet effectively. Here are my top recommendations:

Focus on Variety

Aim to include at least two different colors of high-calorie vegetables in your meals to add nutrient diversity. Different colors typically reflect different nutrient types, so mixing options such as green and orange or purple and yellow add variety. This can be done by roasting a combination of vegetables to add to a main meal, adding varieties to stir-fries like this 1000-calorie chicken stir fry.

Substitute Low-Calorie Vegetables

Using higher-calorie vegetables instead of lower-calorie alternatives is a simple way to boost your calorie intake. For instance, use sliced avocados or olives in your salad instead of cucumber or swapping cauliflower pure for a sweet potato puree.

Pair with Protein

High-calorie vegetables can be paired with proteins to create hearty and balanced dishes. Add beans or corn to chili, or use lentils in stews and curries for a robust and filling meal.

Prepare High-Calorie Vegetable Snacks

Transform high-calorie vegetables into snacks for easy and satisfying options. Roast sweet potato or yam fries, enjoy olives on their own, or make dips like guacamole.

Blend into Smoothies

Smoothies are a versatile way to use high-calorie vegetables. Blend options like avocados, carrots, or beets with other ingredients and high-calorie fruits for a rich and creamy nutrient-dense beverage.

Use Flavorful Cooking Techniques

The way vegetables are prepared can significantly affect their caloric content. Sautéing vegetables in olive oil, tossing salads with avocado oil, or roasting them with a drizzle of coconut oil are simple ways to add more calories while complementing their natural flavors.

Conclusion

High-calorie vegetables offer a practical and versatile way to increase your caloric intake while adding variety to your meals. Incorporating these vegetables into your dishes provides a range of nutrients and flavors, making them a valuable addition to a balanced diet. They can be roasted, blended into high calorie smoothies, or paired with other ingredients to support your help support your weight gain goals.