Vegan Foods Rich In Calories And Healthy
Are you vegan and want to gain a few pounds? Find out which are the best vegan foods rich in calories that will allow you to increase your muscle mass!
When following a vegan diet, it is normal to lose weight. However, you can maintain your ideal weight and even gain a few pounds by paying attention to food combinations. In this article we will see which are the vegan foods rich in calories that cannot be missing in your daily diet.
Vegan foods rich in calories
To gain weight, it is imperative to consume calorie-rich vegan foods. In this way, you will have a lot of energy and can transform nutrients into muscle mass.
1. Vegetable oils
Vegetable oils are the perfect option for adding calories to meals. In addition, they provide vitamin E and unsaturated fatty acids. In the following lines, we will see with a certain approximation what is the caloric intake provided by the main oils:
- Olive: 899 kcal per 100 ml.
- Rapeseed: 884 kcal per 100 ml.
- Coconut: 899 kcal per 100 ml.
- Sunflower: 899 kcal per 100 ml.
The good news is that you can consume them with any meal out of the four dailies. How? For example, add a drop of vegetable oil on a slice of toast with avocado, dress the salad, make homemade bread or pasta with oil and vegetables. You can even add it to fruit or vegetable smoothies!
2. Dried fruit
Among the best vegan foods rich in calories we find dried fruit. It is perfect for filling between meals with a healthy snack. You can also add it to salads, soups, mixed dishes or yogurt!
Walnuts
Walnuts provide 611 kcal per 100 grams of edible fruit. Its consumption is recommended because they are a source of omega-3 fatty acids, folates, B vitamins, fiber and proteins.
It is important to remember that their proteins are free of methionine, an essential amino acid. For this reason, it is recommended to combine them with cereals, for example by baking cereal bread, to obtain proteins similar to animal ones. On the other hand, nuts provide iron, potassium, selenium, magnesium, phosphorus and zinc.
Hazelnuts
Their caloric intake is 587 kcal per 100 grams. They are rich in oleic acid, vitamin E, folate, vitamin B6 and minerals such as iron, magnesium, calcium and potassium. They stand out for their good quality proteins and their supply of L-arginine amino acid.
Macadamia nuts
Macadamia nuts are very popular today. They are very nutritious and rich in calcium, iron, phosphorus and vitamin B. Their caloric intake is 602 kcal per 100 grams. Their high fat content makes them a great choice for preparing vegan mayonnaise and other recipes, beyond their consumption in the form of snacks or in salads.
Pistachios
They provide 551 kcal per 100 grams and are mainly used in the preparation of sweet dishes, such as ice cream, cakes and other pastry products. However, you can also add them to other dishes, such as a sauce for pasta.
Cashews
These dried fruits are rich in magnesium and vitamins of group B (B1 and B2), as well as in proteins and trace elements. They provide 570 kcal per 100 grams.
3. Cereals among the calorie-rich vegan foods
Cereals represent one of the pillars of a balanced diet. Along with fruit and vegetables, they must be consumed every day. These include wheat, rice, maize, rye, oats, barley and millet.
The caloric intake of the various grains is roughly similar, since they are mainly composed of carbon hydrates. The starch found inside their seeds is responsible for the energy our body gets from their consumption.
On average, they have a protein content of between 7 and 15%. To improve their absorption, we recommend consuming these cereals together with legumes. This way, you will get animal-like proteins. They also provide B vitamins, potassium, iron, calcium, and zinc, among various minerals.
4. Legumes
Legumes have great nutritional value, providing about 350 kcal per 100 grams of raw food. When cooked, their caloric intake may vary, depending on the type of legumes and how they are cooked.
They represent the main source of proteins of vegetable origin, coming to provide a percentage of good quality proteins between 19 and 36%. They are rich in carbon hydrates, especially starch, but also in fiber, polyunsaturated fatty acids, minerals (potassium, phosphorus, zinc, iron and magnesium), vitamins (B1, B3 and B6) and folates.
If you want to gain weight, don’t hesitate to include these calorie-rich vegan foods in your diet and exercise regularly. Remember to consult a professional to help you plan your diet so that you are not missing any nutrients.
