The 50 Highest Calorie Vegan Foods (Per Serving)


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 might not have much of an appetite if you focus on whole foods because of the big increase in fiber that’s typical. This is potentially dangerous if you’re significantly under eating, and can lead to things like fainting.

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:

FoodServingEnergy (kcal)
Oats1 cup 607
Rye grain1 cup 571
Buckwheat groats1 cup 567
Macadamia nut0.5 cup 481
Pine nuts0.5 cup 454
Durian0.5 durian 442
Brazil nut0.5 cup 438
Hazelnut0.5 cup 424
Peanuts0.5 cup 414
Sesame seeds0.5 cup 413
Cashew0.5 cup 393
Walnut0.5 cup 383
Vital wheat gluten100 g 370
Coconut meat0.25 coconut 351
Pistachio nuts0.5 cup 344
Pecans0.5 cup 342
Wheat flour (whole-grain)100 g 332
Date5 dates 332
Plantain1 plantain 329
Cassava0.5 root 326
Almonds1/2 cup 313
Adzuki beans1 cup 294
Pumpkin seeds1 cup 285
Chickpeas1 cup 269
Navy beans1 cup 255
White potato1 large 255
Soybeans1 cup 254
Amaranth1 cup 251
Pummelo1 fruit 231
Lentils1 cup 230
Black beans1 cup 227
Avocado1 avocado 227
Kidney beans1 cup 225
Quinoa1 cup 222
Mung bean1 cup 212
Lima beans1 cup 209
Rice1 cup 205
Mango1 fruit 202
Barley1 cup 193
Fava bean1 cup 187
Melon0.5 melon 180
Chestnut0.5 cup 175
Hemp seeds3 tbsp 166
Cowpeas1 cup 160
Jackfruit1 cup 157
Chia seeds3 tbsp 146
Eggplant1 eggplant 137
Farro1 cup 133
Corn1 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


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 Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.

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