11 High-Calorie, Low-Carb Foods

If you want to gain weight or build muscle, you don't have to turn to high-carb foods that can cause insulin resistance, bloating, and cravings for unhealthy foods. 

Discover 11 high-calorie, low-carb foods that can help you reach your body weight goals in a healthy and sustainable way.

Why add high-calorie, low-carb foods to your diet?

If you're trying to gain weight or build muscle mass, consuming high-calorie foods with a low-carb count can support your body weight goals. 

For the best results, focus on getting most of your calories from healthy fats, moderate amounts of pasture-raised protein, and limit your daily carbohydrate intake to 50 grams. 

This is essentially an adaptation of the Healthy Keto® diet aimed to gain weight, and there are several beneficial reasons to consider taking this approach. 

Refocusing your calorie intake on healthy fats, protein, and vegetables while avoiding processed, high-carb foods can reduce inflammation, brain fog, and low energy levels. 

In addition, limiting carbohydrates is the most effective strategy to reduce the risk of insulin resistance, the primary cause of diabetes. 

Carbohydrate restriction can also assist you in maintaining lean body mass as you gain weight rather than accumulating unhealthy ectopic fat linked to poor metabolic health and heart disease. 

"When trying to gain weight healthily, it's important to focus on adding more fat to your meals rather than increasing protein or carb intake," explains Dr. Berg. "This allows your body to use dietary fat as fuel instead of breaking down muscle mass to generate energy."

Furthermore, high-fat, low-carb foods are also highly satiating. This makes them invaluable if you're practicing intermittent fasting and want to extend your fasting window without nagging food cravings. 

Watch the video below to learn how to grow muscle while following a low-carb diet.  

11 high-calorie, low-carb foods

The key to successfully gaining weight on a low-carbohydrate diet is being prepared by having nutritious energy-dense foods readily available. This helps prevent reaching for convenient, high-carb snacks that can derail your weight goal progress. 

By stocking your kitchen with healthy oils, pasture-raised meat and dairy products, nuts, and seeds, you'll always have nutrient-dense options at hand. 

Here are 11 high-calorie, low-carb foods you should be eating to gain weight healthily. 

1. Beef

Grass-fed beef is a rich source of healthy fat and protein, providing essential amino acids for muscle repair and growth.

When selecting beef, choose cuts with a higher fat-to-protein ratio, such as ribeye or brisket, and opt for ground beef with 30 percent fat content. These high-fat options will help meet your caloric needs while keeping carb intake low. 

One ounce (28 grams) of beef with 30 percent fat content contains 93 calories, 8 grams of fat, and 0 grams of carbohydrates.

In addition, beef is highly nutritious and contains B vitamins, iron, and zinc, which support oxygen transport, strengthen immune defenses, and facilitate protein building.

2. Beef Tallow

Beef tallow is a highly saturated fat that is stable at high temperatures, making it an excellent choice for cooking. 

One tablespoon of beef tallow provides 115 calories and 13 grams of fat, making it a concentrated source of calories for weight gain. It’s also rich in vitamins A, D, E, and K, needed to support skin health, immune function, strong bones and overall vitality.

3. Salmon 

Salmon is a nutrient-dense oily fish that provides high-quality protein, an abundance of healthy omega-3 fatty acids, and significant amounts of selenium.

Research published in The Journal of Nutrition highlights that selenium supports muscle growth and protein synthesis by activating enzymes necessary for muscle fiber development.

Consuming plenty of omega-3 fats not only helps you gain weight healthily but can also lower inflammation, improve memory and focus, and contribute to heart health. These are essential attributes for achieving optimal post-workout recovery and promoting overall health.

With 177 calories and 11 grams of fat per three-ounce serving, salmon is an excellent choice for those following low carbohydrate diets. 

4. Bacon

Bacon is a tasty, high-fat, low-carb food that can help you meet your caloric requirements for weight gain. 

One slice of bacon provides 43 calories, 3.3 grams of fat, and 0 grams of carbohydrates. 

5. Full-fat dairy

Whole milk cottage cheese or cream cheese are two versatile options for making delicious low-carb recipes such as Peanut Butter and Cream Cheese Fat Bombs, or keto cottage cheese and almond flour pancakes.

Half a cup of cottage cheese offers 110 calories, 5 grams of fat, and 4 grams of carbohydrates, while two tablespoons of cream cheese provide 80 calories, 8 grams of fat, and 2 grams of carbohydrates. 

It’s crucial to opt for full-fat dairy options and avoid low-fat diet foods or fat-free varieties when trying to gain weight. Low-fat dairy products often contain added sugars and to compensate for the low fat content. 

6. Butter

One tablespoon of butter provides 102 calories and 12 grams of fat. It’s a rich source of vitamins A, D, E, and K2 and contains conjugated linoleic acid (CLA).

CLA can be especially beneficial for those seeking to improve body composition as it has been found to help reduce harmful body fat and increase muscle mass.

7. Eggs

Eating eggs is an excellent way to get high-quality protein, healthy fats, and a variety of vitamins and minerals. One large egg provides 78 calories, 5 grams of fat, and less than 1 gram of carbohydrates. 

Egg's impressive protein content supports muscle growth and repair, while egg yolks contain essential nutrients such as choline, which is vital for brain health.

8. Coconut oil 

More than half of the fatty acids in coconut oil are medium-chain triglycerides (MCTs) that are easily digested and quickly converted into ketones for energy. 

One tablespoon of coconut oil provides 117 calories and 14 grams of fat, making it a concentrated source of beneficial fatty acids and calories to achieve healthy weight gain.  

9. Avocado 

One medium-sized avocado provides around 322 calories, 29.5 grams of fat, and 17.1 grams of carbs.

Avocados, and other plant-based foods, appear to have a high carbohydrate at first glance. However, these foods also contain fiber, which is included in the total carb count. 

Dietary fiber isn’t digested and therefore can be deducted from the total carbohydrates. This leaves the net carb count, which is a more accurate reflection of a food's carbohydrate content.   

Because one avocado contains around 13.5 grams of fiber, its net carb count is only 3.6 grams, making it an ideal high-fat, low-calorie food.

A study published in Nutrients found that avocados can support weight management by promoting a healthy gut microbiota and providing sustained energy.

In addition, avocados are a highly bioavailable source of lutein. "Higher lutein intake and blood levels are moderately associated with lowered coronary heart disease and stroke risk," the researchers noted.

10. Nuts

Nuts are an excellent way to support weight gain while following a low-carb diet. Options such as pecans, macadamia nuts, walnuts, Brazil nuts, and almonds offer calories, healthy fats, and plenty of dietary fiber.

While the calorie content of nuts depends on the exact type of nut, one cup of mixed nuts provides approximately 700 calories, 75 grams of fat, 12 grams of carbohydrates, 6 grams of fiber, and 6 grams of net carbs. 

Nuts are also rich in vitamins, minerals, and antioxidants that support overall health, making them a highly nutritious addition to any weight gain diet.

11. Seeds

Chia and flax seeds are rich sources of omega-3 fatty acids and high-quality protein, excellent for muscle growth and energy metabolism. Additionally, their high fiber content acts as a prebiotic, promoting a diverse intestinal microbiome. 

Two ounces (56 grams) of chia seeds provide 276 calories, 17 grams of fat, 24 grams of carbohydrates, 20 grams of fiber, and 4 grams of net carbs. 

Two ounces of flax seeds provide 300 calories, 24 grams of fat, 16 grams of carbohydrates, 14 grams of fiber, and 2 grams of net carbs.

When to avoid high-calorie, low-carb foods 

While high-calorie, low-carb foods can benefit those seeking to gain weight or build muscle, they may not be ideal for everyone.

If your primary goal is to lose weight or maintain your current weight, it may be necessary to adjust your fat intake. 

The body prioritizes converting dietary fats into energy before tapping into stored body fat, which explains why eating too much fat can slow down weight loss and lead to weight gain. 

Additionally, if you're experiencing digestive discomfort, have liver or gallbladder issues, or have a history of pancreatitis, consuming large amounts of high-fat foods may cause adverse effects.

If you experience any gastrointestinal symptoms after consuming high-fat meals, it’s crucial to consult a healthcare professional for a thorough evaluation of your symptoms. 

How many calories should you consume?

Calculating your total daily energy expenditure (TDEE) using a TDEE calculator can help you determine how many calories you should consume to reach your weight goals. 

TDEE considers your basal metabolic rate (BMR), which is the number of calories your body burns at rest, in addition to your activity level. 

This calculation helps you make an informed decision whether to increase, maintain, or decrease your calorie intake. 

In addition, this KETO calculator not only helps you estimate your daily calorie needs but also offers insight into your ideal fat, protein, and carbohydrate ratio based on age, sex, height, weight, activity level, and weight goals.

Key takeaways

Nutritious high-calorie, low-carb foods can help you gain weight and build muscle without the negative side effects of a high-carb diet. 

By choosing whole foods high in fiber and beneficial fats, you can lower the net carb count of your meals, which promotes metabolic health while supporting healthy weight gain. 

A TDEE calculator can help you determine your caloric needs. In addition, a Keto calculator can provide you with your ideal macronutrient composition based on your specific weight goals. 

FAQ

1. How can I gain weight on keto?

High-calorie, low-carb meals can help you gain weight on keto by increasing your intake of healthy fats.  

In addition to eating high-fat foods, focus on consuming around 6 to 8 ounces of protein per meal and add plenty of vegetables. You can also add medium-chain triglyceride (MCT) oil and butter to your coffee and incorporate keto fat bombs and nut butter into your meals.  

2. How do you increase calories on a low-carb diet?

To increase your calorie intake on a low-carb diet, focus on consuming calorie-dense foods high in healthy fats, such as avocados, nuts, nut butter, bacon, full-fat dairy, beef, and fatty fish.

3. What are the healthiest high-calorie, low-carb foods?

The healthiest, high-calorie, low-carb foods are minimally processed whole foods such as avocados, nuts, seeds, extra virgin olive oil, coconut oil, fatty fish, eggs, and pasture-raised beef. 

4. What foods are filling but low in carbs?

High-fat foods paired with non-starchy fibers are the most satiating options. 

Pairing non-starchy vegetables such as broccoli, spinach, and cauliflower with olive oil, avocados, nuts, seeds, eggs, and fatty fish will help keep you satiated while keeping your carb intake to a minimum.

5. Are high-protein, low-carb diets effective for building muscle?

While low-carb, high-protein diets can help build muscle, this dietary pattern can place a considerable strain on the liver and kidneys.  

Instead of a high protein diet, aim for a moderate protein intake of 3 to 6 ounces per meal in combination with nutritious high-fat foods to support healthy muscle growth.

Sources

1. https://www.sciencedirect.com/science/article/pii/S002231662200253X?via%3Dihub

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8705026/