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High calorie does not have to mean unhealthy. Try some of the foods listed below to increase your calorie intake while still eating a healthy diet.
(1 cup high calorie cereal with 1/2 cup whole milk)
Ezekiel® cereal = 435-475 calories
Post Great Grains/Blueberry Morning® = 250 calories
Frosted Mini Wheats Cereal = 275 calories
Kellogg’s Raisin Bran = 275 calories
General Mills Crunchy Nut/Honey Nut Clusters® = 285 calories
Post Great Grains/Banana Nut Crunch® = 315 calories
Kellogg’s Cracklin’ Oat Bran® = 340 calories
Homemade or Store-Bought Granola= 570 calories
1 packet Instant Oatmeal made with ½ cup heavy cream = 510 calories
Yoplait® thick and creamy yogurt(any flavor): 6 ounces = 170-190 calories
Stonyfield Farms® organic whole milk yogurt: 6 ounces = 170 - 210 calories
½ cup cheese curds = 220 calories
1 cup 4% fat cottage cheese = 240 calories
Instant pudding made with heavy cream: ½ cup = 300 calories
Smoothie made with 1 5 oz. carton vanilla Greek yogurt, 1 Tbsp honey,1 banana, and ¼ cup half and half =360 calories
Flavored milk made with ¾ cup whole milk, ¼ cup cream, and 2Tbsp chocolate or strawberry syrup = 415 calories
Milkshake with 1 cup ice cream, ½cup whole milk, ½ cup fruit = 435 calories (top with whipped cream and crushed peanuts for an extra 100 calories)
¼ cup chocolate covered raisins =190 calories
¼ cup chocolate covered peanuts = 200 calories
Dried fruit: ½ cup = 200 calories
2 Tbsp of nut butter* = 200 calories
1 apple with 2 Tbsp of nut butter* =270 calories
Celery with 2 Tbsp of nut butter*and 2 Tbsp of raisins = 285 calories
Trail mix (nuts, seeds, dried fruit, pretzels, chocolate chips – buy or make your own): ½ cup = 350 calories
Sandwich made with 2 slices bread,1 Tbsp nut butter, and 1 Tbsp Nutella® = 350 calories
Sunflower seeds: ½ cup = 375 calories
Oil roasted mixed nuts: ½ cup = 435 calories
*If allergic to peanut butter, try soy nut butter, sunflower seed butter, almond butter, or cashew butter. Add to smoothies and shakes.
Power Bar® or Clif Bar® = average 220-260 calories
KIND® Bars = 190-210 calories
Lara Bars® = 190-220 calories
15 Tortilla chips with ¼ cup guacamole = 230 calories (add ¼ cup cheese to take calories up to 350!)
Marathon Protein Bar = 150-290 calories
5 Akmak® crackers with 2 Tablespoons nut butter = 310 calories
5 Ritz® crackers with 5 cheese squares = about 220 calories
*Eat one of these high calorie snacks at least once a day.
Sour cream: 2 Tbsp=50-60 calories
Add to baked potato
Add to burritos or tacos
Stir into cream soups
Hummus: 2 Tbsp = 50 calories
Spread on pita bread and sandwiches
Use as a dip with raw vegetables
Wheat germ: 2 Tbsp = 50 calories
Sprinkle on yogurt, ice cream, or pudding
Stir into oatmeal or cream of wheat.
Add to casseroles
Use in smoothies and muffins
Chia seeds: 1 Tbsp = 60 calories
Sprinkle on yogurt or parfaits
Stir into oatmeal or cream of wheat
Add to smoothies
Add to baked goods
Large black or green olives: 5 olives = 50 calories
Add to salads, tacos, nachos, or pastas
Layer on sandwiches
Sweetened coconut (shredded): 3 Tbsp = 55 calories
Add to trail mix, homemade granola, cookies, or cakes
Sprinkle over cereal or oatmeal
Sprinkle over ice cream or yogurt
Guacamole or avocado: 2 Tbsp = 60 calories
Serve with tortilla chips, tacos, or burritos
Add to salads, sandwiches, and wraps
Serve with raw vegetables
Cheese dip: 2 Tbsp = 60 calories
Use as a dip for pretzels
Spread on apples or celery
Melt over broccoli or cauliflower
Mayonnaise: 1 Tbsp = 60 calories
Spread on sandwiches and burgers
Add to fruit and vegetable salads
Salad dressing: 2 Tbsp = 145
Serve with salads
Use as a dip for vegetables
Use as a spread with sandwiches
Flaxseed meal (ground flax): 2 Tbsp = 60 calories
Sprinkle on yogurt or parfaits
Stir into oatmeal or cream of wheat
Add to smoothies
Add to baked goods
Honey (not for children under 1 year old): 1 Tbsp = 65 calories
Serve on bagels and toast
Mix with peanut butter and spread on sandwich
Use as a dip for fruit
Add to whole milk yogurt with fruit
Add as sweetener to plain oatmeal
Heavy cream: 2 Tbsp = 100 calories
Add to mashed potatoes or macaroni and cheese
Use in cream soups
Use to make oatmeal
Add to eggs
Add to coffee
Add to whole milk
Use in a smoothie or milkshake
Peanut butter, nut butters, or Nutella®: 1 Tbsp = 100 calories
Spread on breads, crackers, apples, bananas, and celery
Add to smoothies or milkshakes
Cream cheese: 2 Tbsp = 100 calories
Spread on bagels
Use flavored cream cheese as a dip for fruits
Butter or margarine: 1 Tbsp = 100 calories
Add to vegetables, mashed potatoes, breads, muffins, pastas, casseroles, hot cereals, and eggs
Bake fish in butter
Nuts or seeds: 2 Tbsp=100 calories
Add to trail mix, salads, cereal, ice cream, and yogurt
Use as snacks between meals
Vegetable oil (olive, canola, sunflower, etc.): 1 Tbsp = 120 calories
Drizzle over noodles and vegetables
Use to make scrambled eggs
If you are a UW Health patient and have more questions, please contact UW Health at the phone number listed below. You can also visit our website at www.uwhealth.org/nutrition.
Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s
Hospital (AFCH) can be reached at: (608) 890-5500.