The 50 Highest Calorie Vegan Foods (Per Serving)

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Adopting a vegan diet often goes one of 2 ways.

Either you eat too many calories if you rely on vegan processed and prepared foods (junk for the most part).

Or, you can’t eat enough if you focus on whole foods because of the big increase in fiber that’s typical.

So if you’re looking to gain weight, you need to focus on high calorie vegan foods.

Clearly you’re trying to do that since you’re here.

I’ve compiled a thorough list of the top 50 vegan foods in terms of most calories per serving.

A Table of the 50 Highest Calorie Vegan Foods

Let’s start with the table before looking at any trends:

Food Serving Energy (kcal)
Oats 1 cup

607

Rye grain 1 cup

571

Buckwheat groats 1 cup

567

Macadamia nut 0.5 cup

481

Pine nuts 0.5 cup

454

Durian 0.5 durian

442

Brazil nut 0.5 cup

438

Hazelnut 0.5 cup

424

Peanuts 0.5 cup

414

Sesame seeds 0.5 cup

413

Cashew 0.5 cup

393

Walnut 0.5 cup

383

Vital wheat gluten 100 g

370

Coconut meat 0.25 coconut

351

Pistachio nuts 0.5 cup

344

Pecans 0.5 cup

342

Wheat flour (whole-grain) 100 g

332

Date 5 dates

332

Plantain 1 plantain

329

Cassava 0.5 root

326

Almonds 1/2 cup

313

Adzuki beans 1 cup

294

Pumpkin seeds 1 cup

285

Chickpeas 1 cup

269

Navy beans 1 cup

255

White potato 1 large

255

Soybeans 1 cup

254

Amaranth 1 cup

251

Pummelo 1 fruit

231

Lentils 1 cup

230

Black beans 1 cup

227

Avocado 1 avocado

227

Kidney beans 1 cup

225

Quinoa 1 cup

222

Mung bean 1 cup

212

Lima beans 1 cup

209

Rice 1 cup

205

Mango 1 fruit

202

Barley 1 cup

193

Fava bean 1 cup

187

Melon 0.5 melon

180

Chestnut 0.5 cup

175

Hemp seeds 3 tbsp

166

Cowpeas 1 cup

160

Jackfruit 1 cup

157

Chia seeds 3 tbsp

146

Eggplant 1 eggplant

137

Farro 1 cup

133

Corn 1 ear

123

Which Types of Vegan Foods Have the Most Calories?

If you’re a little overwhelmed by that table, we can break it up by grouping together similar foods.

To me, there are 3 main groups.

1. Grain Products

oats

At the very top of the list are oats and rye grain (which you’ll find in rye bread – shocking).

These are obviously loaded in carbohydrates, with a bit of protein.

While not super nutritious overall, they’re great if you’re struggling to eat enough calories and already have your nutrition mostly taken care of.

Grains don’t really fill you up, so it’s easy to eat as much as you need.

One special mention – seitan: If you haven’t had seitan before, it’s a vegan meat substitute made from vital wheat gluten (the protein in wheat). Not only is it high calorie, it’s almost all protein.

If you don’t have any sensitivity to gluten, seitan should be a staple in any bulking diet.

2. Nuts and Seeds

If you’re looking to get more fat and calories in your diet, nuts are amazing.

Just half a cup of nuts or seeds give you more calories than beans, which sucks on a cut, but is great for gaining weight.

Here’s a short list of the best nuts and seeds highest in calories from the table above:

  • Macadamia nut
  • Pine nuts
  • Brazil nut
  • Hazelnut
  • Peanuts
  • Cashews
  • Sesame seeds
  • Walnuts

The one big downside is that nuts in general have a terrible omega 3 to 6 ratio, so you may want to be mindful of eating too many. Some nuts are better than others for that.

You can also try to balance it out with a vegan omega 3 supplement.

3. Legumes (i.e. Beans + Lentils)

Finally, beans are a decent source of calories, which are mostly carbohydrates and protein.

All the legumes are pretty close together on the list above:

  • Adzuki beans
  • Chickpeas
  • Navy beans
  • White potato
  • Soybeans
  • Lentils
  • Black beans

The one big potential downside is that beans have a lot of fiber. They are one of the best vegan sources of fiber overall.

This makes it hard to eat a lot of them, which may mean you’ll fall short of your calorie goals. I’d focus on grains and nuts if this is an issue.

So that’s all I have for you here. Hopefully the table and this brief analysis helps you manage your weight easier. If you have any questions, leave them below.

About the author

Dale C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

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