When it comes to nutrition, “high-calorie” often gets a bad rap. Many people associate high-calorie foods with weight gain or unhealthy eating, but the truth is, some of the most nutrient-dense foods are also calorie-rich. Instead of focusing solely on calorie counts, it’s essential to consider the nutritional benefits these foods provide.
Backed by expert insights from dietitians, here’s why these so-called “bad” foods actually deserve a place in your balanced diet.
1. Nuts
Nuts are small but mighty, packed with healthy fats, protein, fiber, and essential nutrients. Their high-calorie content comes from monounsaturated and polyunsaturated fats, which are beneficial for heart and brain health.
Almonds, in particular, offer unique health benefits. “Adding almonds to a heart-healthy diet can help reduce inflammation and oxidative stress for those with type 2 diabetes,” says Melissa Rifkin, M.S., RDN, CDN. “Their fiber, healthy fats, and magnesium can also support better blood sugar control.”
Additionally, nuts promote gut health thanks to their polyphenols and fiber. Try snacking on a handful of almonds or adding them to salads and yogurt for an easy nutrition boost.
2. Eggs
Eggs are an excellent source of protein and essential nutrients, including choline, vitamin B12, vitamin D, and selenium.
“Eggs are a powerhouse of nutrients and an easy way to get high-quality protein into your diet,” explains Megan Huff, RD, LD. Plus, they’re versatile—enjoy them scrambled, boiled, poached, or baked.
Despite past concerns about cholesterol, research published in Foods suggests that consuming one egg per day does not significantly impact blood cholesterol or increase cardiovascular disease risk. Try our Avocado Deviled Eggs for a delicious and nutritious egg-based dish.
3. Full-Fat Dairy
Many people assume that whole milk is mostly fat, but that’s not the case. “Whole milk is only 3.25% fat, yet it provides essential nutrients, including calcium, protein, and vitamin D,” says Sarah Hester, M.S., RD.
Full-fat dairy can help with satiety and provide long-lasting energy. Research published in Nutrition Research suggests that full-fat dairy does not negatively affect heart health and may even help reduce certain cardiometabolic risk factors. Incorporate whole milk into your diet with a nutrient-packed Fruit & Yogurt Smoothie.
4. Cheese
“Cheese often gets a bad rap, but it’s a great source of protein and calcium,” says Patricia Kolesa, M.S., RDN. Each ounce provides about 7 grams of protein, which supports muscle repair and satiety.
Cheese also offers essential micronutrients, including calcium, which aids in bone health, muscle function, and cell signaling. According to Advances in Nutrition, cheese consumption is linked to a lower risk of heart disease, stroke, type 2 diabetes, and even dementia.
While portion control is key (one ounce is a standard serving), cheese can be a flavorful and nutritious addition to your meals.
5. Rice
Rice is a staple in many diets worldwide and a fantastic source of carbohydrates, which provide steady energy throughout the day.
“White rice is a low-FODMAP food, making it a great choice for individuals with IBS,” says Moushumi Mukherjee, M.S., RDN. It’s also rich in magnesium and easily digestible.
A study in Critical Reviews in Food Science and Nutrition found no significant link between white rice consumption and an increased risk of cardiovascular disease or metabolic syndrome. Whether you choose brown rice for extra fiber or white rice for easy digestion, this pantry staple can complement countless meals, from stir-fries to curries.
6. Potatoes
Potatoes have long been misunderstood as unhealthy, but they are actually packed with essential nutrients like potassium, vitamin C, and fiber—especially when eaten with the skin.
These nutrients support heart health, immune function, and digestion. Whether mashed, roasted, or baked, potatoes are a versatile and nutritious food. Try them in our Creamy Roasted Potato Salad for a delicious side dish.
The Bottom Line
Instead of avoiding high-calorie foods, focus on their nutritional value. Nuts, eggs, full-fat dairy, cheese, rice, and potatoes are all excellent sources of essential vitamins, minerals, and macronutrients that can support overall health. The key is balance—incorporating these foods into a well-rounded diet that fuels your body and enhances your well-being.
By shifting the focus from calorie counting to nutrient density, you can enjoy these delicious and nourishing foods without guilt. After all, a healthy diet isn’t about restriction—it’s about making informed choices that support your health in the long run.
