QUICK AND EASY WAYS TO BOOST CALORIES
WITH ADDABLES AND SPREADABLES
Brown or Granulated Sugar
40 calories per tablespoon
Sweet potatoes, cereals, oatmeal, beverages,
cookies
Syrups (Pancake, Chocolate, Strawberry)
50 calories per tablespoon
Milk, baked goods, cooked cereals, ice cream,
pancakes
Powdered Sugar
40 calories per tablespoon
French toast, pancakes, fruit
Sweetened coconut flakes
25 calories per tablespoon
Sprinkle on pancakes, waffles, ice cream, pudding
Chopped nuts: peanuts
55 calories per tablespoon
Chopped nuts: almonds
55 calories per tablespoon
Chopped nuts: walnuts
50 calories per tablespoon
Salads, desserts, ice cream, yogurt, cereal, oatmeal, trail mix
Ground flax seeds and wheat germ
25-35 calories per tablespoon
Pancakes, waffles, casseroles, ground beef
Heavy cream
60 calories per tablespoon
Half & Half
20 calories per tablespoon
Sour cream
25 calories per tablespoon
Beverages (milk, hot chocolate), cereals, eggs,
gravies, sauces, mashed potatoes, desserts,
macaroni & cheese, muffin, bread pancake and
waffle batter
Casseroles, vegetables, potatoes, sauces
Butter & Margarine
100 calories per tablespoon
Bread, muffins, biscuits, pancakes, waffles,
sauces, gravies, hot cereal, meat, vegetables,
rice, pasta
Vegetable Oil (olive, canola, vegetable)
120 calories per tablespoon
Soups, stews, meat, gravies, pasta, bread
Rainbow sprinkles
50-75 calories per tablespoon
Ice cream, yogurt, pudding, pancakes, waffles,
cake, cookies, cereal
Apple butter
40 calories per tablespoon
Bread, biscuits, muffins, pancakes
Peanut butter
90-100 calories per tablespoon
Nutella (Chocolate-Hazelnut
spread)
100 calories per tablespoon
Bread, fruit, crackers, vegetables, sandwiches,
smoothies, milkshakes, biscuits, pancakes
Jelly, Jam, Honey
55 calories per tablespoon
Biscuits, oatmeal, pancakes, waffles, rolls,
Mixed with peanut butter
Cream cheese
50 calories per tablespoon
Casseroles, potatoes, bagels, French toast
Ranch dressing
75-100 calories per tablespoon
Dip: chicken nuggets, steak fingers, French
fries, vegetables, potato chips, pizza
Dressing: lettuce and salad greens
Alfredo sauce
25 calories per tablespoon
Pasta, chicken, vegetables, bread
Cottage cheese
30 calories per ounce
Salad, casseroles, fruit, pasta
Cheese (shredded, cubed, sliced)
30 calories per tablespoon
Casseroles, sandwiches, pasta, vegetables,
eggs, biscuits, salads, crackers, tortillas
70 calories per cube
113 calories per slice
Cheese whiz
45 calories per tablespoon
Avocado / Guacamole
25 calories per tablespoon
Chips, tortillas, salads, sandwiches, omelets,
eggs