High-Calorie Foods: 21 Best Choices for Healthy Weight Gain

People today are always on the go, often struggling to find time to eat a healthy and balanced diet. However, this can be challenging given busy schedules and routines. Consuming high-calorie foods is a simple way to ensure your body has the energy to sustain an active lifestyle.

High-calorie foods are beneficial not only for athletes and fitness lovers but also for individuals aiming for healthy weight gain (e.g., those with a high metabolism, restricted appetite, or certain medical conditions). The goal is to increase calorie intake using nutrient-dense whole foods, not processed junk food, to ensure sustainable and healthy weight management [1]. Before significantly changing your diet to gain weight, it’s highly recommended to consult a doctor or a registered dietitian. Use this calorie intake calculator to ensure your eating habit matches your daily calorie needs for your activity level.

Let’s explore the benefits of foods with high calories and their importance in fueling the body with power. This blog will focus on whole foods high in calories rather than processed junk food with empty calories. It aims to provide a comprehensive guide to help you make informed decisions about the foods you consume and ensure you get the most out of your diet.

High-Calorie Whole Foods for Healthy Weight Gain

The ideal high-calorie foods for weight gain typically include plant and animal protein sources, healthy fats and oils, complex carbohydrates, and full-fat dairy products. A balanced approach ensures that the weight gained is a combination of muscle mass and healthy fat storage, rather than just visceral fat from excessive simple sugars or unhealthy saturated fats.

High-calorie foods for weight gain include various items from rice to dark chocolate. These foods help you achieve your weight gain goal in a healthy way. These foods contain healthy fats and the right amount of protein. Let’s explore various high-calorie foods.

Here’s a list of high-calorie foods that can help in weight gain and boost energy levels:

1. Rice
2. Potatoes and starchy foods
3. Whole-grain bread
4. Milk
5. Red meats
6. Salmon and oily fish
7. Nuts
8. Eggs
9. Dark chocolate
10. Healthy cereals
11. Dried fruits
12. High-calorie fruits
13. Healthy fats
14. Seeds
15. Sweet Potatoes and Calorie-Dense Vegetables
16. Full-Fat Dairy Products
17. Homemade Protein Shakes
18. Nut Butter
19. Cheese
20. Pasta
21. Makhana

1. Rice

Rice is a calorie-dense source of carbohydrates that provides quick energy and can support healthy weight gain when included in a balanced diet. Whole-grain varieties like brown rice also supply fiber, B vitamins, and minerals, making them a more nutrient-rich choice.

Nutritional Profile (Per 1 Cup of Cooked White Rice):

• Calories: Approximately 205 kcal [2]
• Carbohydrates: 45 g [2] – A primary source of sustained energy
• Fat: Minimal
• Protein: 4 g [2] – Small amounts contribute to overall muscle support

Key Benefits:

• May help increase daily calorie intake with ease due to its low satiety index.
• Provides long-lasting energy, making it ideal for active individuals.
• Gentle on the stomach and suitable for most diets.
• Can be paired with protein sources, vegetables, and healthy fats for a balanced meal.
• Including rice in your diet is a simple and effective way to support weight gain while ensuring a steady energy supply throughout the day.

2. Potatoes and Starchy Foods

Potatoes are a good source of complex carbohydrates, essential for sustained energy and muscle growth. They are also rich in fiber (especially the skin), vitamins C and B6, and potassium, which aid digestion and overall health.

Nutritional Profile (Per 1 Medium Potato with skin, Baked):

• Calories: Approximately 161 kcal [3]
• Carbohydrates: 37 g [3] – For energy replenishment
• Fibre: 3.8 g [3] – Supports digestion and gut health
• Protein: 4.3 g [3] – Aids in muscle maintenance

Key Benefits:

• High in carbohydrates for weight gain.
• Rich in potassium, which is vital for muscle and nerve function [3].
• Versatile – can be mashed, baked, or consumed with healthy toppings like Greek yoghurt or cheese.

3. Whole Grain Bread

Whole grain bread is packed with fibre, protein, and essential nutrients, making it a nutritious carbohydrate choice for sustained energy and healthy weight gain.

Nutritional Profile (Per 1 Slice Whole Wheat Bread):

• Calories: Approximately 82 kcal [4]
• Carbohydrates: 14 g [4] – Provides steady energy
• Protein: 4 g [4] – Supports muscle development
• Fibre: 1.9 g [4] – Aids in digestion

Key Benefits:

• Nutrient-dense and filling.
• Contains healthy fibre for digestion.
• Ideal for sandwiches, toast, or paired with healthy fats like avocado or nut butter.

4. Milk

Milk is a complete protein source containing all essential amino acids, making it a good choice for muscle building and weight gain [5]. Consuming whole milk maximizes the calorie and healthy fat intake for weight gain purposes.

Nutritional Profile (Per 1 Cup of Whole Milk):

• Calories: Approximately 150 kcal [6]
• Protein: 8 g [6] – Supports muscle repair
• Fats: 8 g [6] – For sustained energy
• Calcium & Vitamin D: Essential for bone health

Key Benefits:

• High-calorie and nutrient-rich.
• Supports muscle recovery and bone strength.
• Versatile – can be consumed plain, in smoothies, or with cereals.

5. Red Meats

Red meat is a rich source of high-quality protein and healthy fats that can support muscle growth and weight gain. It also provides important nutrients such as iron and B vitamins, which play a role in energy production. Consuming lean cuts of red meat in moderation as part of a balanced diet is recommended [7].

Nutritional Profile (Per 100g Cooked, Lean Ground Beef):

• Calories: Approximately 254 kcal [8]
• Protein: 26 g [8] – Supports muscle growth
• Fats: 17 g [8] – Provides long-lasting energy
• Iron & B12: Supports red blood cell production and prevents anemia.

Key Benefits:

• High in protein for muscle building.
• Contains healthy fats for energy.
• Ideal for steaks, burgers, or slow-cooked meals.

6. Salmon and Oily Fish

Salmon is a nutrient-dense food packed with high-quality protein and omega-3 fatty acids, which can support brain function and overall well-being. Omega-3s, specifically EPA and DHA, are crucial for heart health and reducing systemic inflammation [9].

Nutritional Profile (Per 100g Cooked Atlantic Salmon):

• Calories: Approximately 208 kcal [10]
• Protein: 20 g [10] – Essential for muscle repair
• Omega-3 Fats: 2.3 g [10] – Supports heart health and reduces inflammation

Key Benefits:

• Promotes healthy weight gain with good fats.
• Boosts brain and heart health.
• Can be grilled, baked, or added to salads.

7. Nuts (Almonds, Cashews, Walnuts, Peanuts)

Nuts are calorie-dense and packed with healthy fats, making them a great snack for healthy weight gain. They provide protein, fibre, and essential micronutrients.

Nutritional Profile (Per 1 oz Mixed Nuts):

• Calories: Approximately 170-200 kcal [11]
• Protein: 5-7 g – Supports muscle repair
• Healthy Fats: 14-18 g – Provides long-lasting energy
• Fibre: 3-4 g – Promotes digestion

Key Benefits:

• Excellent source of plant-based protein.
• Heart-healthy monounsaturated and polyunsaturated fats for sustained energy.
• Portable and easy to include in meals or snacks.

8. Eggs

Eggs are a complete protein source containing healthy fats and essential vitamins. They can support weight gain and muscle recovery when included as part of a balanced diet.

Nutritional Profile (Per 1 Large Whole Egg):

• Calories: Approximately 72 kcal [12]
• Protein: 6 g [12] – Supports muscle growth
• Healthy Fats: 5 g [12] – Provides sustained energy
• Choline & B Vitamins: Supports brain and nerve function

Key Benefits:

• High-quality protein for muscle growth.
• Supports brain and nervous system health.
• Versatile – can be boiled, scrambled, or made into omelettes.

9. Dark Chocolate

Dark chocolate is rich in antioxidants and healthy fats, making it a delicious, calorie-dense food for weight gain. It contains flavonoids, which have been shown to support cardiovascular health [13].

Nutritional Profile (Per 1 oz of 70-85% Dark Chocolate):

• Calories: Approximately 170 kcal [14]
• Fat: 12 g [14] – Provides healthy energy
• Fibre: 3 g [14] – Supports digestion
• Magnesium & Iron: Boosts energy and blood health

Key Benefits:

• High in antioxidants for overall well-being.
• Healthy fats for sustained energy.
• Can be added to smoothies, oatmeal, or eaten as a snack in moderation.

10. Healthy Cereals

Whole-grain cereals are packed with fiber, vitamins, and minerals and offer a balanced source of carbohydrates and protein. Opt for cereals that are low in added sugar and high in whole grains.

Nutritional Profile (Per 1 Cup of Whole Grain Cereal, e.g., Oatmeal):

• Calories: Approximately 166 kcal (Cooked) [15]
• Carbohydrates: 28 g [15] – Sustained energy release
• Protein: 6 g [15] – Supports muscle recovery
• Fibre: 4 g [15] – Aids digestion

Key Benefits:

• Provides long-lasting energy.
• Rich in fibre for gut health.
• Can be paired with whole milk or yoghurt and nuts for extra calories.
• Including healthy cereals in your breakfast can set a strong nutritional tone for the day and help with consistent weight gain.

11. Dried Fruits

Dried fruits are compact, calorie-rich, and naturally sweet, perfect for healthy weight gain. They’re full of essential nutrients and can provide quick energy.

Nutritional Profile (Per ¼ Cup Mixed Dried Fruits, e.g., Raisins):

• Calories: Around 108 kcal [16]
• Carbohydrates: 28 g [16] – mainly from natural sugars
• Fat: Minimal to nil
• Protein: 1 g [16] – Small but supportive

Key Benefits:

• High in calories and easy to snack on.
• Rich in potassium and iron (depending on the fruit) [16].
• Great for boosting energy levels between meals.
• Pairs well with nuts or yoghurt for extra nutrition.
• Adding a handful of dried fruits to your daily diet can increase your calorie intake without making you feel overly full.

12. High-Calorie Fruits

High-calorie fruits are nutrient-rich options that boost energy for those seeking to gain weight. They are also excellent sources of essential nutrients like vitamins, minerals and other micronutrients.

• Avocados are a high-calorie fruit loaded with healthy fats and fibre, which helps support heart health. They also contain potassium and vitamins K, C, B5 and B6.
• Bananas are a popular choice, offering natural sugars and potassium.
• Coconut is rich in healthy fats and can be consumed in various forms.
• Mangoes provide natural sugars and vitamins.

Nutritional Profile (1 Medium Avocado):

• Calories: Approximately 240 kcal [17]
• Carbohydrates: 13 g [17] – Mainly from fibre
• Fat: 22 g [17] – Mostly heart-healthy monounsaturated fats
• Protein: 3 g [17] – Supports muscle growth

Key Benefits:

• Nutrient-dense with healthy fats.
• Supports heart and skin health.
• Promotes calorie surplus naturally.
• Can be added to smoothies, toast, or salads.
• Including high-calorie fruits in meals and snacks can steadily support your weight gain goals in a nutritious way.

13. Healthy Fats

Healthy fats are essential for overall health and provide a dense source of calories, making them perfect for anyone aiming to gain weight. Fats contain 9 calories per gram, making them the most calorie-dense macronutrient [18].

Nutritional Profile (1 Tbsp Olive Oil):

• Calories: Around 119 kcal [19]
• Carbohydrates: 0 g
• Fat: 13.5 g [19] – Primarily monounsaturated
• Protein: 0 g

Key Benefits:

• Increases caloric intake without bulk.
• Supports brain, heart, and hormonal health.
• Anti-inflammatory and a carrier for fat-soluble vitamins (A, D, E, K).
• Can be added to meals, salads, and cooking.
• Incorporating healthy fats like olive oil, ghee, and avocado can help boost your calorie intake effortlessly.

14. Seeds

Seeds such as flaxseeds, chia seeds, and sunflower seeds are small but mighty, packed with healthy fats, protein, and calories.

Nutritional Profile (2 Tbsp Chia Seeds):

• Calories: About 138 kcal [20]
• Carbohydrates: 11.9 g [20] – With a high fibre content
• Fat: 8.7 g [20] – Mostly omega-3 fatty acids
• Protein: 4.7 g [20] – Supports lean mass

Key Benefits:

• Highly nutritious and calorie-dense.
• Support digestive and heart health.
• Versatile – can be added to porridge, smoothies, or yoghurt.
• Promote satiety and consistent energy.
• Seeds are an effortless way to increase your daily calorie and nutrient intake.

15. Sweet Potatoes and Calorie-Dense Vegetables

Certain vegetables, such as sweet potatoes and corn, are more calorie-dense and rich in essential nutrients compared to leafy greens.

Nutritional Profile (1 Medium Sweet Potato, Baked with skin):

• Calories: Around 112 kcal [21]
• Carbohydrates: 26 g [21] – Slow-releasing energy
• Fat: 0 g
• Protein: 2 g [21] – Supports muscle function

Key Benefits:

• Natural and wholesome energy source.
• Rich in Vitamin A (beta-carotene), antioxidants, and fibre.
• Helps create a balanced calorie surplus.
• Great as a side dish or snack.
• Choosing calorie-rich plant-based options ensures you gain weight while improving overall nutrition.

16. Full-Fat Dairy Products (Cheese, Yoghurt, Butter)

Full-fat dairy is packed with protein, healthy fats, and essential vitamins that can support weight gain. For those attempting to gain weight, opting for full-fat over low-fat or skim versions is key to increasing calorie density.

Nutritional Profile (Per 1 Cup Full-Fat Plain Yogurt):

• Calories: Approximately 149 kcal [22]
• Protein: 8.5 g [22] – Supports muscle growth
• Fats: 8 g [22] – Provides sustained energy.
• Calcium & Probiotics: Essential for strong bones and gut health.

Key Benefits:

• High in protein and fats for weight gain.
• Supports bone and muscle health.
• Versatile – can be eaten alone or added to meals.

17. Homemade Protein Shakes

Homemade protein shakes are ideal for weight gain as they combine calories, protein, and healthy fats in one go. They are particularly useful for individuals who find it difficult to eat large volumes of food.

Nutritional Profile (1 Glass – Custom Blend with 1 cup whole milk, 1 banana, 2 tbsp nut butter, 1 scoop whey/plant protein):

• Calories: 550–700 kcal (depending on ingredients)
• Carbohydrates: 60–80 g – From fruits and milk
• Fat: 20–30 g – From nut butters or seeds
• Protein: 30–40 g – From whey or plant-based powders

Key Benefits:

• Customisable to taste and goals.
• A fast and efficient way to consume calories.
• Supports muscle repair and growth.
• Can be consumed as a meal or snack.
• Blending ingredients like banana, oats, milk, and peanut butter makes a potent drink for gaining healthy weight.

18. Nut Butter

Nut butters like peanut or almond butter are delicious, energy-dense spreads that offer healthy fats and protein.

Nutritional Profile (2 tbsp Peanut Butter, Smooth):

• Calories: Around 188 kcal [23]
• Carbohydrates: 7.7 g [23] – With some fibre
• Fat: 16 g [23] – Mostly unsaturated
• Protein: 8 g [23] – Supports muscle health

Key Benefits:

• Calorie-rich and filling.
• Rich in healthy fats and nutrients.
• Easy to pair with bread, fruit, or smoothies.
• Promotes muscle mass and energy.
• Adding nut butter to meals or snacks is a tasty and effective way to increase your calorie intake.

19. Cheese

Cheese is a calorie-dense dairy product that can support weight gain while offering calcium, fat, and protein.

Nutritional Profile (1 Slice Cheddar Cheese – 28g):

• Calories: Around 113 kcal [24]
• Carbohydrates: 0.3 g [24]
• Fat: 9.3 g [24] – Mostly saturated fats
• Protein: 6.5 g [24] – High-quality complete protein

Key Benefits:

• High in calories and flavour.
• Good source of calcium and Vitamin B12.
• Versatile and pairs well with many dishes.
• Ideal for snacking or adding to meals.
• Regularly including cheese in your diet can provide both calories and nutrients essential for weight gain.

20. Pasta

Pasta is a versatile and carbohydrate-rich food that can be paired with protein and fats to create calorie-dense meals. Opting for whole-wheat pasta will also increase the fibre and micronutrient content.

Nutritional Profile (1 Cup Cooked White Pasta):

• Calories: Approximately 221 kcal [25]
• Carbohydrates: 43 g [25] – Long-lasting energy
• Fat: 1.3 g [25] – Low on its own
• Protein: 8.1 g [25] – Depending on the type

Key Benefits:

• Easily customisable with calorie-rich sauces (e.g., olive oil-based, cheese-based), proteins, and vegetables.
• Ideal for large portion meals.
• Supports energy levels and weight gain.
• Budget-friendly and filling.
• Pasta can be a staple in a weight-gain diet, especially when prepared with calorie-rich sauces and healthy additions.

21. Makhana

Makhana (fox nuts) is a nutritious Indian snack that can be roasted or flavoured to add a healthy yet calorie-rich element to your diet. It is known for its low glycemic index, making it a good snack option for managing blood sugar [26].

Nutritional Profile (1 Cup Roasted Makhana – Approximately 32g):

• Calories: About 112 kcal [27]
• Carbohydrates: 22 g [27] – Low glycaemic index
• Fat: 0.1 g [27] – Very low fat (needs to be roasted in fat to increase calories)
• Protein: 4 g [27] – Plant-based protein

Key Benefits:

• Light, easy to digest, and gluten-free.
• Can be roasted in ghee or oil to significantly enhance calories.
• Rich in antioxidants and minerals like magnesium.
• Perfect as a light snack between meals.
• Makhana is a guilt-free and flexible option that adds both crunch and nutrition to help you gain a healthy weight.

Takeaway

By including high-calorie foods in your diet, you can give your body the energy needed to thrive. From healthy fats and nutrient-rich seeds to calorie-dense fruits and vegetables, these choices support a balanced and sustainable approach to fueling your body.

Beyond calories, these foods contain essential macro and micronutrients that help maintain optimal health and support your fitness goals.

Expert Quote

“If you are looking to gain weight, you must ensure you do it correctly and include the right foods in your diet. It is tempting to binge on unhealthy and processed or sugary foods, but remember these foods increase your risk for health conditions in the long run. A healthy weight gain plan requires a modest calorie surplus coupled with regular strength training to build muscle mass, not just fat mass. Always seek personalized guidance from a clinical dietitian or your physician to create a sustainable and safe plan.”

– Dr. Sachin Singh

Frequently Asked Questions

Which food has more calories?

Fats and oils are the largest calorie providers, as they contain approximately 9 calories per gram. This is more than double the calories provided by carbohydrates and proteins, which both offer about 4 calories per gram [18].

How many calories are there in a roti?

The number of calories in a roti can vary depending on its size and ingredients, but on average, a typical plain roti (Indian bread) contains around 70-100 calories.

Does walking contribute to calorie burning?

Yes, walking contributes to calorie burning. The total number of calories burned while walking depends on speed, distance, and individual body characteristics such as weight and metabolism.

What are the potential side effects of consuming a high-calorie diet?

• Potential side effects of consuming a high-calorie diet without proper nutrient balance and physical activity include:
• Unhealthy weight gain (primarily body fat)
• Increased visceral fat (fat around organs), and
• An increased risk of dangerous health conditions like Type 2 diabetes, high cholesterol, and cardiovascular disease [1].

Which type of junk food contains the highest amount of calories?

Junk foods like fast food burgers, pizzas, and sugary beverages tend to contain the highest amounts of calories among the junk food categories, primarily due to their high fat, added sugar, and refined carbohydrate content.

How do high-calorie foods affect health?

High-calorie foods can provide the necessary energy and nutrients when consumed in moderation and as part of a balanced diet based on whole, unprocessed foods. However, excessive consumption without a balanced approach may lead to weight gain, increased body fat, and potential health risks associated with obesity and chronic diseases [1].

Which fruit has the highest calories?

Avocados are generally considered the most calorie-dense whole fruit, mainly because they are rich in healthy monounsaturated fats. One medium avocado contains around 240 calories [17].

References

[1] CDC. (2024). Healthy Weight, Nutrition, and Physical Activity. Centers for Disease Control and Prevention. Retrieved November 5, 2025, from https://www.cdc.gov/healthyweight/healthy-eating/index.html

[2] U.S. Department of Agriculture (USDA). (2023). Rice, white, long-grain, cooked. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169760/nutrients

[3] U.S. Department of Agriculture (USDA). (2023). Potatoes, russet, baked in skin. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170081/nutrients

[4] U.S. Department of Agriculture (USDA). (2023). Bread, whole-wheat. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103606/nutrients

[5] Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine, 44(Suppl 1), S71–S77. https://doi.org/10.1007/s40279-014-0152-3

[6] U.S. Department of Agriculture (USDA). (2023). Milk, whole, 3.25% milkfat, with added vitamin D. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/171265/nutrients

[7] Bouvard, V., Loomis, D., Guyton, M. Z., Grosse, Y., Ghissassi, F. E., Benbrahim-Tallaa, L., Guha, N., Mattock, C., Straif, K., & International Agency for Research on Cancer Monograph Working Group. (2015). Carcinogenicity of consumption of red and processed meat. The Lancet Oncology, 16(16), 1599–1600. https://doi.org/10.1016/S1470-2045(15)00444-9

[8] U.S. Department of Agriculture (USDA). (2023). Beef, ground, 85% lean meat/15% fat, cooked, broiled. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/172085/nutrients

[9] Harris, W. S., Mozaffarian, D., Rimm, E., Kris-Etherton, P. M., Rudel, L. L., Appel, L. J., Engler, M. M., Lichtenstein, A. H., Deckelbaum, R. J., & Expert Panel on Omega-3 Fatty Acids and Cardiovascular Disease. (2009). Optimal serum concentrations of EPA and DHA for cardiac risk reduction: The role of omega-3 fatty acids in the prevention of sudden cardiac death. Atherosclerosis, 205(2), 458–464. https://doi.org/10.1016/j.atherosclerosis.2008.08.016

[10] U.S. Department of Agriculture (USDA). (2023). Fish, salmon, Atlantic, cooked, dry heat. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients

[11] U.S. Department of Agriculture (USDA). (2023). Nuts, mixed nuts, dry roasted, with peanuts, without salt added. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170560/nutrients

[12] U.S. Department of Agriculture (USDA). (2023). Egg, whole, cooked, hard-boiled. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients

[13] Corti, R., Flammer, A. J., Hollenberg, N. K., & Lüscher, T. F. (2009). Cocoa and cardiovascular health. Circulation, 119(10), 1433–1441. https://doi.org/10.1161/CIRCULATIONAHA.108.827022

[14] U.S. Department of Agriculture (USDA). (2023). Chocolate, dark, 70-85% cacao solids. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170273/nutrients

[15] U.S. Department of Agriculture (USDA). (2023). Oats, instant, fortified, cooked with water. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170155/nutrients

[16] U.S. Department of Agriculture (USDA). (2023). Raisins, seedless. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168160/nutrients

[17] U.S. Department of Agriculture (USDA). (2023). Avocados, raw, all commercial varieties. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients

[18] National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). (2017). Calories: The Good, the Bad, and the Ugly. Retrieved November 5, 2025, from https://www.niddk.nih.gov/health-information/weight-management/understanding-weight-loss/calories

[19] U.S. Department of Agriculture (USDA). (2023). Oil, olive, extra virgin. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170617/nutrients

[20] U.S. Department of Agriculture (USDA). (2023). Seeds, chia seeds, dried. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

[21] U.S. Department of Agriculture (USDA). (2023). Sweet potato, baked in skin, flesh only. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168480/nutrients

[22] U.S. Department of Agriculture (USDA). (2023). Yogurt, plain, whole milk. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/171098/nutrients

[23] U.S. Department of Agriculture (USDA). (2023). Peanut butter, smooth style, with salt. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170678/nutrients

[24] U.S. Department of Agriculture (USDA). (2023). Cheese, cheddar. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/171509/nutrients

[25] U.S. Department of Agriculture (USDA). (2023). Pasta, cooked, enriched, without added salt. FoodData Central. Retrieved November 5, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/172412/nutrients

[26] Islam, Z., Bashir, K., Shaida, B., & Siddiqui, S. (2023). A comprehensive examination of the nutritional value and health advantages of Makhana (Euryale Ferox). Today’s Multidisciplinary Research Perspectives, 1(3), 60–65. https://www.tmrp.com/article/comprehensive-examination-nutritional-value-and-health-advantages-makhana-euryale-ferox

[27] Kumar, S., & Singh, J. P. (2022). Nutritional properties and health benefits of makhana (Euryale ferox Salisb.): A review. The Pharma Innovation Journal, 11(6), 1162–1166. https://www.thepharmajournal.com/archives/2022/vol11issue6/PartR/11-6-30-798.pdf