High energy foods that both those who want to gain weight. and those who want to lose weight should avoid or limit their intake to an appropriate amount include foods. And drinks high in sugar, refined grains, fried foods, and processed foods.

Those looking for high-energy foods may want to start with foods on this list:UFABET  

1. Legumes

Legumes such as almonds and cashews are a group of foods that are high in energy and contain many other good nutrients, such as good fats,  protein, various vitamins, and antioxidants.  For example, 100 grams of almonds not only provide 580 kilocalories of energy, but are also rich in vitamin E, protein, and dietary fiber.

In addition, for those who want convenience, eating nuts in the form of peanut butter is another option that can be used as well. But you may have to choose to buy products that do not have added sugar or other fats.

2. Avocado

100 grams of avocado provides about 160 calories. In addition to being a high-calorie food, avocado is also rich in other nutrients, such as dietary fiber, good fats, vitamin C, vitamin E,  vitamin B6, potassium, magnesium, and folate. 

3. Bread made from whole grains

Whole grains are a food group that contains many good nutrients, especially dietary fiber. Moreover, consumers can choose to eat them with peanut butter, which is also a high-energy food. In terms of calorie content, bread made from whole grains provides approximately 340 kilocalories/100 grams of bread.

4. Red meat

Red meat, such as beef or pork, is a food group that provides both energy and high nutrients, especially iron, protein,  vitamin B, and zinc.  However, the amount of energy from this food group may vary depending on the part of the meat eaten, depending on whether the part eaten has a lot of fat attached or not.

For example, a rough example of the calorie content of red meat per 100 grams would be 240 calories for a pork rump and 325 calories for a beef rump.

5. Salmon

Salmon In the amount of 100 grams, there will be energy of about 200 kilocalories, including good nutrients, especially protein and omega-3 fatty acids.