Diets that Make Sense

When looking for high-calorie foods that won’t break your budget, you’re typically focusing on inexpensive, calorie-dense foods. These foods provide a lot of energy for a low cost, which can be useful for various reasons, such as budgeting or increasing calorie intake for certain health goals. Here are some of the highest kcal:dollar foods:

1. Vegetable Oil (Canola, Soybean, Corn Oil)

• Calories per 100g: ~900 kcal
• Cost: Around $2–$3 for 48 ounces (about 1400g)
• Calories per dollar: Approximately 300 kcal per dollar
• Why?: Oils are highly calorie-dense and can be used in cooking, adding a significant amount of calories to meals without much cost.

2. Rice (White or Brown)

• Calories per 100g: ~360 kcal (cooked rice has fewer calories, but dry rice is more calorie-dense)
• Cost: $1–$2 per pound (about 450g)
• Calories per dollar: Approximately 500–800 kcal per dollar
• Why?: Rice is cheap, versatile, and has a high calorie count for its price, especially when bought in bulk.

3. Pasta (Spaghetti, Macaroni, etc.)

• Calories per 100g: ~350 kcal
• Cost: Around $1 for a 16-ounce (454g) box
• Calories per dollar: About 500–600 kcal per dollar
• Why?: Pasta is another highly affordable carb source and very calorie-dense, especially when cooked with some fat or sauce.

4. Peanut Butter

• Calories per 100g: ~600 kcal
• Cost: $2–$4 for a 16- to 18-ounce jar (about 450g)
• Calories per dollar: About 400–500 kcal per dollar
• Why?: Peanut butter is a calorie-dense source of fat and protein, and it’s versatile as a spread or ingredient in many dishes.

5. Oats

• Calories per 100g: ~380 kcal
• Cost: $1–$2 per pound (about 450g)
• Calories per dollar: Around 400–600 kcal per dollar
• Why?: Oats are a great source of complex carbs, fiber, and they’re very affordable, especially when bought in bulk.

6. Canned Beans (Black beans, Kidney beans, etc.)

• Calories per 100g: ~340 kcal (varies by type)
• Cost: $0.80–$1 per can (15 ounces or 425g)
• Calories per dollar: About 400–500 kcal per dollar
• Why?: Beans are an affordable source of both protein and carbohydrates, and they keep well in cans.

7. Bananas

• Calories per 100g: ~90 kcal
• Cost: $0.20–$0.30 per banana (about 120g)
• Calories per dollar: Around 400–500 kcal per dollar
• Why?: Bananas are a cheap and calorie-dense fruit, offering a good source of carbs and natural sugars.

8. Potatoes (White or Sweet)

• Calories per 100g: ~77 kcal (but around 300 kcal per medium potato)
• Cost: $2–$3 for a 5-pound bag (about 2.3 kg)
• Calories per dollar: Around 350–450 kcal per dollar
• Why?: Potatoes are inexpensive and versatile, providing a solid source of calories and carbs.

9. Eggs

• Calories per 100g: ~143 kcal
• Cost: $2–$4 per dozen (about 600g)
• Calories per dollar: About 350–450 kcal per dollar
• Why?: Eggs are a highly cost-effective source of protein and fat, making them ideal for calorie-dense meals.

10. Chicken Thighs (Bone-in, Skin-on)

• Calories per 100g: ~210 kcal
• Cost: Around $2–$3 per pound
• Calories per dollar: Around 350–450 kcal per dollar
• Why?: Chicken thighs are cheaper than chicken breasts and provide more calories due to their higher fat content.

11. Whole Milk

• Calories per 100g: ~60 kcal
• Cost: $3–$4 for a gallon (about 3.8 liters)
• Calories per dollar: Around 400–500 kcal per dollar
• Why?: Whole milk is a cost-effective way to get both protein and fat, while being highly versatile for drinking, cooking, or adding to coffee.

12. Trail Mix (Homemade)

• Calories per 100g: ~500–600 kcal
• Cost: $5–$8 per pound
• Calories per dollar: 500–600 kcal per dollar
• Why?: Making trail mix with nuts, seeds, and dried fruit at home can provide a high-calorie, nutritious snack.

13. Canned Tuna (In Oil)

• Calories per 100g: ~200 kcal
• Cost: $1–$2 per can (5-6 ounces)
• Calories per dollar: Around 300–400 kcal per dollar
• Why?: Canned tuna in oil is inexpensive, shelf-stable, and a great source of protein and fat.

14. Frozen Vegetables (e.g., peas, corn, mixed vegetables)

• Calories per 100g: ~70–100 kcal
• Cost: $1–$2 per pound
• Calories per dollar: Around 200–300 kcal per dollar
• Why?: Frozen vegetables are affordable, nutritious, and calorie-dense, particularly when added to meals with fats or grains.

15. Wheat Flour

• Calories per 100g: ~364 kcal
• Cost: Around $2 per 5-pound bag (about 2.3 kg)
• Calories per dollar: 1000+ kcal per dollar
• Why?: Flour is an extremely cheap and calorie-dense food that can be used to make a variety of foods, such as bread, pasta, and pancakes.

These foods are great options for maximizing calories while keeping costs low. Many of them are also versatile, allowing for a wide range of meal preparations!