Nuts and Seeds
Almonds, cashews, walnuts, sunflower seeds, peanuts, and the butters made from them are about 160 to 190 calories an ounce or 210 calories per two-tablespoon serving. They may be calorie-dense, but nuts are also packed with muscle-building protein, heart-healthy fats, fibre, vitamin E, magnesium, zinc, folate, and potassium.
Avoid mindlessly munching on handful after calorie-filled handful, and sprinkle a few nuts on your cereal or salad and enjoy a few with your favourite fruit for a healthy pre-workout snack. Here's a video showing how many nuts it takes to reach 100 calories.