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Top 10 Calories Rich Foods For Children

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fast foodCalorie Rich Foods (energy rich foods) are loved by all, especially children. Energy is a primary requisite of life. In children the quantity of food consumed throughout the day is low, with this limited intake their energy demands need to be met. Inadequate energy intake can lead to malnutrition, which in turn causes muscle atrophy, weakened immunity, and organ failure. Where energy deficiency is a cause of concern in developing countries, developed countries like the United States are battling obesity the resultant effect of excess energy intake.


Recommended Dietary Intake (RDA)

Energy demands among children vary with age and gender. Also, if your child is excessively physically active / inactive the demand varies accordingly. The RDA of energy given below will give you a basic idea on how much energy does your child actually needs.



RDA Boys (Kcal/day)

RDA Girls (Kcal/day)

1-3 years



4-6 years



7-10 years



11-14 years



15-18 years




Food Sources of Calorie Rich Foods

Among the calorie rich foods, fast foods like burgers, pizza, chips, french fries and desserts like ice creams, cakes, pastries, etc. are loaded with calories.


Top 10 Calories Rich Foods


  1. Animal Fat (Lard, Tallow, Fish oil, Butter): Lard, tallow and lard provide almost 902 calories per 100g. Butter, too is high in calories providing 876 /100g. Most of the junk /fast foods are made with these fats which are not only high in energy but also in saturated and trans fats.
  2. Vegetable Oils: Vegetable oils are equally high in calories as animal fats, they contain 884 calories / 100g, i.e. 124 calories per tablespoon.
  3. Nuts and Seeds: Limited consumption of nuts and seeds is what is advised for everyone –especially children. Nuts like pilinuts provide almost 719 calories/100g serving, closely followed by macadamia nuts (718), and pecans (715).
  4. Salad Dressings: The major ingredient of salad dressings are fats and oils, they also contain sugars, thus making them high in calories. French dressing has the highest calorie content 631/100g, followed by Caesar, Ranch, and Blue Cheese.
  5. Peanut Butter: Kid’s favorite – Peanut butter, used as a spread and even eaten alone, contains 588 calories/ 100g.
  6. Junk Food (Snack and Candies): Available in various sizes and shapes, these snacks and candies are a good source of empty calories. On an average junk food provides 560 calories/ 100g serving.  Cady bars contain 260 calories and cheese puffs contain 1269 calories!
  7. Dark Chocolate: Dark chocolate should be consumed in limited quantities, as they are high in calories (501 calories/100g), which works out to be 661 calories in a grated cup.
  8. Cheese: Cheese is a good source of proteins and fat, thus should be give to children in limited quantities (466/100g).
  9. Fried Food: These irresistible delicacies are packed with oil, thus high in calories. Fried chicken (463) contains the highest calories, followed by onion rings (407), and french fries (373) per 100 gram serving. 
  10. Processed meat (Sausage and Pate): Meats are already high in animal fat, Foie Gras from goose liver, has 462 calories/100g. Sausages (455) are high in calories too.


As obesity is such a growing concern, it is advised that excessive consumption of calorie rich junk food in children is discouraged. However, occasional consumption of such foods does not pose a problem. Encourage them to eat healthy and fresh foods like fruits, vegetables, nuts, and other healthy recipies. Learn how to make you home obesity proof from our article.


Note: Children, especially ones under 2 yrs are prone to food intolerance and allergy. Introduce any new food slowly and cautiously. If you are aware of you child's food allergies avoid the any food that contains that particular allergen completely.


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Top 10 Calories Rich Foods For Children