What Are High Calorie Foods to Eat When Sick?

January 6, 2026 •

3 min read

When sick, your body's energy needs increase to fight off infection, yet a low appetite often makes eating a challenge. Discover what are high calorie foods to eat when sick to provide vital fuel for your immune system when you feel too tired or unwell to consume much food.

Quick Summary

High-calorie, easy-to-digest foods are crucial for recovery from illness, especially with a reduced appetite. Nutrient-dense options like fortified soups, smoothies, and soft meals help maintain strength and prevent unwanted weight loss during sickness.

Key Points

Prioritize Protein: Essential for strength and recovery, especially when weak from illness.
Fortify Meals: Boost calories easily by adding butter, cheese, or cream to standard foods like soups and mashed potatoes.
Opt for Soft Foods: Easy-to-chew foods like porridge, smoothies, and scrambled eggs conserve energy and soothe a sore throat.
Graze, Don't Gorge: Eat small, frequent meals or snacks every 2-3 hours to manage a reduced appetite.
Don't Forget Liquids: Nourishing drinks like fortified milkshakes and broths are great for hydration and calorie intake when you can't eat solid foods.
Incorporate Healthy Fats: Add avocado or nut butter to meals and snacks for a calorie-dense and healthy boost.
Embrace Blandness: Bland, easy-to-digest options like rice porridge (congee) can be very soothing for an upset stomach.

Why Your Body Needs Extra Calories When You're Sick

When you are ill, your body's metabolic rate can increase as it works harder to fight off infections and repair itself. This process burns extra calories, and if you have a low appetite, you risk a calorie deficit. Without sufficient energy, your body may start breaking down muscle tissue for fuel, leading to weakness and a longer recovery time. Therefore, consuming calorie-dense foods is a simple, effective strategy to support your body's healing process and maintain your strength.

Nutrient-Dense, Easy-to-Digest Options

When you lack the energy to prepare a full meal or have difficulty chewing and swallowing, simple, nutrient-dense foods are key. These options pack a lot of energy into small, manageable portions.

Creamy Soups and Fortified Broths

Broths are excellent for hydration, but you can easily increase their caloric content. Consider adding a swirl of cream, butter, or olive oil to a bowl of chicken or vegetable broth. Blended creamy soups, such as pumpkin, tomato, or potato soup, are also a fantastic option. They are warm, soothing, and easy to digest, and you can add cheese or fortified milk for an extra calorie boost.

Soft Carbohydrates

Starchy carbohydrates are a great source of energy. When cooked and softened, they are easy on the stomach and comforting. Porridge made with full-fat milk and a dollop of honey or butter is a classic choice. Creamy mashed potatoes, fortified with butter, sour cream, or melted cheese, offer significant calories and are easy to consume. Similarly, white rice congee (or rice porridge) is a staple comfort food in many cultures for its blandness and digestibility.

Smoothies and Shakes

For those who find it difficult to eat solids, a high-calorie smoothie can be a complete meal in a glass.

Base: Use full-fat milk, coconut milk, or a full-fat yogurt like Greek yogurt.
Fruits: Add bananas, frozen berries, or avocado for healthy fats and vitamins.
Protein: Mix in a scoop of easily-digestible protein powder (like whey) or a spoonful of nut butter.
Energy: Add honey, maple syrup, or a handful of rolled oats for extra carbohydrates.

Eggs and Dairy

Eggs are a superb source of high-quality protein and are very easy to eat. Scrambled eggs, particularly when cooked with a generous amount of butter and a handful of cheese, are an excellent choice. Dairy products also offer an easy way to consume more calories. Opt for full-fat yogurt, cottage cheese, or milk puddings.

Healthy Fats

Healthy fats are an efficient way to add significant calories. Add sliced avocado to toast or blend it into a smoothie. Nut butters, like almond or peanut butter, can be spread on crackers or toast, or mixed into oatmeal for a satisfying and calorie-dense snack.

Comparison of High-Calorie Foods When Sick


Food Item	Primary Calorie Source	Ease of Digestion	Best For...
Creamy Soups	Fats, dairy	Very Easy	Soothing sore throats, boosting hydration.
Smoothies	Protein, fruit, dairy, fats	Very Easy	Minimal appetite, quick nutrient delivery.
Mashed Potatoes	Carbs, fats, dairy	Very Easy	Low energy, comforting meal.
Scrambled Eggs	Protein, fats	Easy	A light, protein-rich meal.
Nut Butter Toast	Fats, carbs	Moderate	Stable energy, managing appetite dips.
Rice Congee	Carbs	Very Easy	Upset stomach, sensitive digestion.
Full-Fat Yogurt	Dairy, protein, fat	Easy	Quick, convenient snack or dessert.

Practical Tips for Maximizing Intake

When you don't feel like eating, every small effort counts. Instead of focusing on large meals, which can be daunting, try eating smaller, more frequent portions every two to three hours. Keep easy-to-grab, nutrient-dense snacks on hand, such as granola bars, yogurt cups, or a small handful of dried fruit and nuts. Prioritize your energy by choosing foods that require minimal preparation. If preparing food feels overwhelming, ask a family member or friend for help. A simple, comforting dish can make a world of difference in your recovery. You can find many helpful resources on managing nutrition during illness from authoritative sources, like the MedlinePlus guide to eating extra calories when sick.

Conclusion: Fueling Your Recovery

Focusing on high-calorie, easily-digestible foods when you are ill is a proactive step toward a faster and stronger recovery. By providing your body with the necessary energy to fight infection and heal, you can help mitigate weakness and prevent further fatigue. Remember that even small, frequent, and nutrient-dense meals add up, and listening to your body's signals is most important. With a strategic approach to nutrition, you can use food as a tool to aid your healing journey effectively.

Frequently Asked Questions

When you are sick, your body burns more calories to fight infection, and a low appetite can cause a deficit. High-calorie foods help provide the energy needed to support your immune system and prevent muscle and weight loss.

Yes, smoothies are an excellent option. They are easy to digest and can be packed with high-calorie ingredients like full-fat yogurt, nut butters, fruits, and protein powder, allowing you to consume significant nutrients in liquid form.

You can easily fortify canned soup by stirring in a knob of butter, a swirl of cream, or a handful of grated cheese. Using fortified milk (whole milk whisked with skim milk powder) can also be a simple and effective method.

Easy high-calorie snacks include full-fat yogurt with granola, a handful of dried fruit and nuts, avocado toast, cheese on crackers, and puddings or milk-based desserts.

If you are not feeling hungry, it is often more manageable to eat smaller, more frequent portions every two to three hours throughout the day rather than forcing yourself to eat three large meals.

For times when solid food is too difficult, focus on nourishing liquids. Options include smoothies, milkshakes, enriched broths, and nutritional supplement drinks. These provide essential calories and hydration.

Yes, ice cream can be a good high-calorie option when sick, as it is easy to swallow and can be soothing for a sore throat. Just be mindful of sugar intake, as excessive amounts can hinder immune function.