5 high-calorie food items that are actually healthy

Whenever someone embarks on a weight loss journey or decides to eat healthy, the first thing that they do is to cut down their calorie intake.

A calorie is a basic unit of energy that is found in every type of food we eat and is necessary to maintain body's basal metabolic rate. The amount of calorie a person needs to consume in a day depends on different factors like their age, gender, and lean muscle mass. Eating more calories than you burn for a prolonged period of time can lead to weight gain, increasing the chances of heart disease, type II diabetes, and cancer.

However, not all food items that are high in calorie content are bad for health. Several food items even after being high in calorie content are good for health and can be added to the diet when trying to shed kilos. We have listed 7 high-calorie foods that are good for health.

Did you think that only plain butter is rich in calories? Well, think again. Peanut butter or nut butter also contains a high amount of calorie. 1 tablespoon of peanut butter contains 100 calories per tablespoon, which is almost equivalent to the number of calories found in plain butter. Peanut butter is also rich in protein, fiber, and healthy fats and phytonutrients.

Chia seeds are considered one to the healthiest food items due to its high fiber, omega-3, protein and zinc content. The tiny blacks seeds are excellent anti-oxidant and anti-inflammatory agent. However, chia seeds are also high in calories. A single tablespoon of the black seeds contains 70 calories.

On every weight watcher's diet list, quinoa is on the top. However, not many know that quinoa is a calorie-dense food item. One cup (approximately 185 grams) of cooked quinoa contains 222 calories, which is approximately equal to 1 cup of cooked brown rice. 195 grams of cooked brown rice contains 218 calories. The ancient grain is also a rich source of protein, fiber, iron, copper, thiamin and vitamin B6.

Olive oil is an excellent source of monounsaturated fat that is good for heart health. Besides, it is also rich in omega-6, omega-3, vitamin E, and vitamin K content, which are considered good for brain functioning and manage a healthy weight. However, olive oil is also high in calories and fat. One tablespoon of olive oil contains 120 calories and 14 grams of fat.

Nut and seeds are considered as healthiest snacking options, but most people don't know that it is also high in calories. 100 grams of trail mix contains 462 calories. It is better not to buy trail mix from the market.