Free tool
Bulking foods calorie table
Calorie-dense everyday foods, with real UK figures.
Short answer: The easiest calories to add come from oils, nuts, nut butters, seeds, oats, dried fruit and whole milk: small portions carry a lot of energy.
| Food | kcal / 100 g | Protein / 100 g | Typical portion |
|---|---|---|---|
| Olive oil | 899 | 0 g | 1 tablespoon: 126 kcal, 0 g protein |
| Walnuts | 688 | 14.7 g | a small handful: 206 kcal, 4.4 g protein |
| Peanut butter, smooth | 607 | 22.8 g | 1 tablespoon (approx.): 121 kcal, 4.6 g protein |
| Mixed nuts | 581 | 23.8 g | a small handful: 174 kcal, 7.1 g protein |
| Pumpkin seeds | 565 | 24.4 g | 2 tablespoons: 170 kcal, 7.3 g protein |
| Almonds | 554 | 21.2 g | a small handful: 166 kcal, 6.4 g protein |
| Plain chocolate | 510 | 5 g | a few squares: 128 kcal, 1.3 g protein |
| Crunchy muesli with nuts | 450 | 8.4 g | a bowl: 225 kcal, 4.2 g protein |
| Porridge oats, dry | 381 | 10.9 g | a bowl (dry weight): 191 kcal, 5.5 g protein |
| Pasta, white, dried | 343 | 11.3 g | a large portion (dry weight): 343 kcal, 11.3 g protein |
| Bagels, plain | 273 | 10 g | 1 bagel (approx.): 232 kcal, 8.5 g protein |
| Raisins | 256 | 3 g | a small box-sized handful: 77 kcal, 0.9 g protein |
| Dates, dried | 235 | 2.4 g | about 5 dates: 94 kcal, 1 g protein |
| Salmon, farmed, grilled | 239 | 24.6 g | 1 fillet (approx.): 287 kcal, 29.5 g protein |
| Avocado (Hass), flesh | 171 | 1.8 g | half an avocado (approx.): 120 kcal, 1.3 g protein |
| Eggs, whole, raw | 131 | 12.6 g | 1 medium egg (approx.): 66 kcal, 6.3 g protein |
| Whole milk | 63 | 3.4 g | a large glass (250 ml, approx.): 158 kcal, 8.5 g protein |
Figures per 100 g from McCance and Widdowson's Composition of Foods (CoFID 2021), the UK's official food data. Portion sizes are rough everyday amounts, so check the label for the exact product you buy.
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Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.