Enjoy These 22 High-Calorie Foods For Weight Gain

If you are looking for some high-calorie foods for weight gain, you have landed on the right page. Gaining weight can be just as challenging as losing it, especially for individuals with fast metabolisms or specific dietary restrictions. Sara Chatfield, Registered Dietitian, says, “Gaining weight can be challenging if you have a fast metabolism or if you have a restricted diet or poor appetite.”But, simply adding a few high-calorie foods can help you gain weight, to build muscle mass. However, you should aim for consistent strength training to prevent increasing fat mass. Including these foods that help you gain weight in your diet also helps boost your stamina and energy levels.

Here’s a list of the top 21 weight-gaining foods that you can include in your diet. Check it out!

22 High-Calorie Foods For Weight Gain

Your body needs a specific amount of calories every day to carry out essential functions like physical activity and maintaining its current weight. When you eat more calories than what’s needed, the extra energy is not burned off immediately. Instead, your body stores it for future use (1). At first, the surplus calories are converted into glycogen, which is stored in your muscles and liver. However, glycogen storage capacity is limited, and once those stores are full, any additional calories are converted into fat (2). This fat is stored in your body, leading to weight gain over time. In simple terms, consistently eating more calories than your body burns is what causes you to gain weight. If your goal is to gain weight, being in a calorie surplus is essential.

Jesse Feder, Clinical Dietitian, says, “The highest calorie food by volume is oil. This includes avocado oil, vegetable oil, canola oil, grape seed oil, etc. Other high-calorie foods include red meats, full fat dairy, avocados, and nut butters. High calorie snacks include nut butters, cheese, trail mix/nuts, granola, and milk or chocolate milk. Fruits that are high in calories include avocados, figs, dates, and coconut.” Here are some food supplements for weight gain!

High-Calorie Vegetarian Foods For Weight Gain

All the high calorie foods for weight gain mentioned in this list, except dairy, cheese, and yogurt, are also suitable for vegans. Check it out!

1. Peanut Butter

Peanut butter is considered one of the best foods to gain weight. It is packed with healthy fats and protein, giving you a lot of calories in a small amount. Two tablespoons of peanut butter contain 191 calories, 7 g of protein, 16 g of fat, and 7 g of carbohydrates (3). Peanuts are also rich in protein and contain all the 20 amino acids that strengthen the immune system and build stamina (4).

However, a study published in The American Journal of Clinical Nutrition offers different views when it comes to weight gain with nut butter. It suggests that having any type of nut butter every day as a snack or with slices of fruits does not lead to significant weight gain. But, its regular consumption can offer you better weight control. This may be because the healthy fats and protein in peanut butter can help keep you feeling full and satisfied, potentially reducing the urge to overeat or binge on less nutritious foods (5). That said, peanut butter can still be an excellent addition to a weight-gain plan if used strategically. For instance, you can include it in high-calorie smoothies, spread it on whole-grain bread, or pair it with calorie-dense foods like bananas or oatmeal.

Note: It is important to note that some commercial peanut butter brands contain added sugars and hydrogenated oils, which may not be ideal for health. Opt for natural peanut butter with no added ingredients to maximize the health benefits.

Quick Tip

Blend peanut butter into smoothies or add it as topping on your breakfast cereal/porridge to increase your consumption.

2. Full-Fat Dairy

Full-fat milk is the best, whether you are trying to lose or gain weight. When you are trying to gain weight, you benefit from the healthy fats, minerals, and protein present in whole or full-fat milk. Plus, the high calories of full-fat dairy can help increase your overall caloric intake, aiding in weight gain.

One cup (244 g) of whole or full-fat milk gives 149 calories of energy, 8 g of protein, and 8 g of fat (6).

Full-fat milk with a protein supplement or whey protein powder and fruits (like banana or berries) makes for the best high-calorie smoothie to gain weight, build muscle mass, and improve muscle recovery (7), (8).

Lucas, a bodybuilder and blogger, decided to consume 200 grams of protein daily for 30 days. He said, “I started to notice some positive changes. My skin was looking tighter and my muscles felt denser. I also felt an increase in strength and energy (i).”

Thus, these high protein foods for weight gain are also the best calorie foods that you can easily consume.

A study conducted at McMaster University (Canada) found that milk-based proteins are better for the development of muscle mass than soy-based proteins. It suggested that full-fat milk offers a slower, longer-lasting release of amino acids, which seems to give muscles a bigger benefit compared to soy milk’s quicker, shorter boost (9). So, if you wish to bulk your muscles, incorporating milk-based proteins into your diet may be a more effective strategy. You can add milk to high-calorie smoothies or in oatmeal, cereals, or even drink it plain, as a quick, protein-rich snack.

3. Banana

Bananas are loaded with dietary fiber, potassium, protein, vitamin A, vitamin C, folate, and healthy fats. The calorie-dense fruit is also a great source of natural sugars and carbohydrates, making it a good choice for those looking to increase their calorie intake for weight gain (10).

One medium-sized (118 g) banana provides 105 calories of energy and 27 g of carbohydrates. A study conducted on male cyclists suggests that the ingestion of banana helps improve energy levels (10).

You can have a banana with a cup of milk and a few nuts for a power-packed breakfast or make a smoothie with the same ingredients and have it before working out. Here are more breakfast ideas to add to your weight-gain foods list.

4. Potatoes And Other Starches

Adding potatoes to any dish is a cost-effective way to add more calories to your diet. 100 g of potatoes contain 74 calories of energy, 2.03 g of protein, and 17.6 g of carbohydrates (11). Potatoes and other starchy vegetables are rich in carbohydrates and a must for your healthy high calorie foods list. Studies show that the intake of carbohydrate-rich foods along with protein supplements helps build muscle mass (12).

Consume boiled, baked, or roasted potatoes to get the best out of its nutrients.

Quick Tip

Mash boiled potatoes with butter/ghee/mustard oil and sprinkle some salt and pepper for a delicate yet delicious side to pair with your meats and greens.

5. Rice

Rice is a cost-effective way to add more calories to your plate.

100 g of white rice provides 130 calories of energy and 28 g of carbs with a very little amount of fat (13).

When you are in a hurry, just microwave a bowl of rice with some curry. It adds bulk to your high-calorie diet and is quite satiating. (14).

6. Homemade Protein Smoothies

Protein smoothies are loaded with nutrition and do not contain artificial sweeteners and taste enhancers. You can have them for breakfast, lunch, dinner, or as a pre– or post-workout meal.

Studies have found that taking protein supplements with resistance training helps build muscle mass and, thus, gain weight  (15).

Here are a few quick homemade protein shake ideas:

• Peanut Butter Protein Shake – 2 tablespoons peanut butter, 1 cup full-fat milk, and 1 banana.
• Chocolate And Apple Protein Shake – 2 scoops chocolate protein powder, 1 cup soy milk/almond milk, and 1 apple.
• Banana And Almond Protein Shake – 1 large banana, ½ cup yogurt, ½ cup milk, and 2 tablespoons almond powder.

7. Full-Fat Cheese

Cheese is a calorie-rich milk product that is a staple all over the world in different forms. 100 g of full-fat cream cheese contains 343 calories of energy, 5.79 g of protein, and 33.5 g of fat (16). This makes cheese a high-calorie foods for weight gain. Cheddar cheese is loaded with protein and calcium (17). The same is true for feta, mozzarella, ricotta, parmesan, and cottage cheese. Here is a quick glance at the nutrition information of these cheese varieties:

• Cheddar: 100 g of cheddar contains 403 calories of energy, 22.9 g of protein, and 33.3 g of fat (17).
• Mozzarella: 100 g of mozzarella contains 298 calories of energy, 23.7 g of protein, and 20.4 g of fat (18).
• Ricotta: 100 g of ricotta contains 158 calories of energy, 7.81 g of protein, and 11 g of fat (19).
• Parmesan: 100 g of parmesan contains 420 calories of energy, 29.6 g of protein, and 28 g of fat (20).
• Cottage Cheese: 100 g of full-fat cottage cheese contains 105 calories of energy, 11.6 g of protein, and 4.22 g of fat (21).

Thus, having cheese can help you gain lean muscle and strengthen your bones. You can sprinkle grated parmesan or cheddar on pasta, salads, or baked dishes. Spread cream cheese on whole-grain crackers, toast, or use it as a dip for vegetables. You may also incorporate ricotta or cottage cheese into sandwiches and pancakes.

8. Dry Fruits And Berries

Dried fruits like dried coconut and raisins are loaded with calories, carbohydrates, and healthy fats (22). Consume a handful of dried fruits as a pre- or post-workout snack or add them to smoothies and breakfast bowls.

Dates are a great satiating and instant energy-giving food. One pitted date (24 g) provides 67 kcal of energy and 18 g of carbs with vitamins and minerals (23).

Fresh dates are loaded with simple sugar, which replenishes energy and revitalizes the body (24).

Eat 3-4 dates when you are hungry or as a pre-workout fruit to boost your energy levels during a workout. You can also pair dates with nut butter for a balanced snack, as this combination ensures a healthy balance of natural sugars with protein and healthy fats. Alternatively, chop them and sprinkle them on oatmeal, yogurt, or salads.

You can also include cranberries, blueberries, raspberries and strawberries in your diet as they have several nutrients and phytochemicals. They can improve your blood sugar levels, cholesterol levels, and blood pressure. Thus, they may help in preventing and managing diabetes (25). Though there is no direct study that suggests berries aid gain weight, they may help you in doing so without increasing metabolic syndromeⁱ  A group of conditions that increase the risk of heart attack, stroke, diabetes, and other heart diseases. . Add them to smoothies, yogurt, or breakfast bowls for a nutrient-dense meal. You can also use them as toppings for oatmeal or cereal.

9. Pasta And Wheat Products

Whole wheat pasta can also help you gain weight. Whole wheat-based products like it are rich in carbohydrates, providing a high amount of calories in a small serving. Therefore, these are great for adding bulk and energy to your diet without feeling overly full. A hundred-gram serving of whole wheat macaroni pasta contains 357 calories, 10.71 g of protein, and 75 g of carbohydrates (26).

Make a delicious protein-rich pasta using chicken/mushroom/soy chunks. Add some red or white sauce, toss in some veggies and Italian herbs, and you are good to go.

10. Avocado

Avocado is a rich source of energy. Thus, it helps you gain weight when combined with proper foods. 100 g of avocado offers energy-dense 160 calories of energy and 15 g of fat (27).

Have an avocado smoothie or sliced avocado on whole wheat bread for breakfast. You can also make guacamole and have it with your meals.

11. Mango

Mangoes are not only delicious and sweet but also high in calories and packed with dietary fiber, fruit sugar, vitamins, and minerals. 100 g of raw, peeled mango contains 78 calories of energy and 17.4 g of carbs (28). In addition to their weight-gain benefits, mangoes also have anticancer, anti-inflammatory, and antioxidant properties and can be added to smoothies, breakfast bowls, and protein shakes to gain weight (29).

12. Tahini

Tahini is a sesame seed paste that is popularly used in Mediterranean foods like hummus and baba ganoush. A tablespoon (15 g) of tahini contains 88.8 calories of energy and 7.95 g of fat (30). This makes it a great calorie-rich option you can add to your weight-gain diet.

Apart from the weight-gain benefits, scientists have also found that sesame seeds are loaded with antioxidants and healthy fats that have antihypertensiveⁱ  A property that helps lower blood pressure levels to the standard range, preventing stroke and other diseases. properties. The lignans in sesame seeds also have anti-inflammatory and immunity-strengthening abilities (31).

Add 2-3 tablespoons of tahini to your salad/mashed potatoes/barbeque and have a delicious meal that will also help you gain weight healthily.

13. Full-Fat Yogurt

Like full-fat milk, full-fat yogurt is helpful when it comes to weight gain as it is high in calories. A 100-gram serving of full-fat yogurt contains 82 calories, 5.29 g fat, 5.88 g protein, and 3.53 g carbs (32).

It is loaded with good gut bacteria, calcium, and milk protein that help improve your immunity, strengthen your bones, and offer the benefits of consuming good-quality dairy fat (33).

Consume 1-2 small bowls of yogurt per day. You can increase the amount if your body can tolerate it. Add it to salad dressings, smoothies, and shakes.

14. Legumes

Legumes like lentils, beans, and peas are moderate in calories but excellent sources of plant-based protein. This is especially beneficial if you are a vegan or vegetarian. Apart from helping you build lean muscle mass for bulking, legumes may also help manage blood pressure and cholesterol levels (34). Different legume varieties may have different nutritional values. For instance, 100 g of black beans have 24.4 g of protein and 1.45 g of fat, while kidney beans have 25.9 g of protein and 1.31 g of fat (35) (36). You can consume them boiled or in curries and stews.

Have mung bean sprouts for breakfast or consume Bengal gram salad or lentil soup.

15. Whole Grain Cereal Bars

Whole grain cereal bars are high calorie foods that can be enjoyed both before and after a workout.

The nuts and cereals found in these bars provide instant energy, and the calories in them help increase weight. The total nutrients in these bars depend on their ingredients or the brand.

You can also make homemade cereal bars by mixing dry fruits with honey or maple syrup. Have them as a snack or post-workout nutrition.

16. Dark Chocolate

Dark chocolate is a high-calorie bittersweet delight. It is a rich source of antioxidants, making it a healthy option to support weight gain, especially when had in moderation. A bar of 70-85% dark chocolate contains around 604 calories and 43 g fat (37).

You can add dark chocolate to your smoothies, homemade protein shakes, peanut butter sandwiches, a glass of milk, or biscuit sandwiches. Get creative and use this ultimate soul-comforting food to gain a few extra pounds.

17. Hummus

Hummus is made with boiled chickpeas, which are protein-dense and high in fat content. 100 g of hummus contains 237 kcal of energy along with 8 g of protein and 18 g of fat (38).

Hummus can be taken as a high-calorie snack for weight gain when combined with baked chips, nachos, or sautéed veggie sticks.

18. Trail Mix And Other Types Of Nuts

Trail mix is a mixture of nuts with seeds with some dehydrated fruits. It is loaded with sugar and makes for a nutritious calorie rich food item for gaining weight. You can satisfy your sweet craving by having some trail mix. It can also be an excellent pre-workout snack to maintain energy levels.

19. Olive Oil

Olive oil is calorie-dense and primarily made up of triglycerides with a combination of monounsaturated, saturated, and polyunsaturated fatty acids. It is a healthier alternative to regular cooking oils due to its rich composition of healthy fats, particularly monounsaturated fats (MUFAs). Research has shown that an increased intake of MUFAs can contribute to weight gain with significant consumption (39). Health experts recommend a daily olive oil intake of around 30 grams or 2 tablespoons to enjoy its benefits (40).

Weight management is fundamentally tied to the balance between calorie intake and expenditure. Consuming more calories than you burn is known to result in weight gain (41). Therefore, even with healthy fats like olive oil, portion control is essential.

High-Calorie Non-Vegetarian Foods For Weight Gain

If you are also looking for some non-vegetarian high-calorie foods for weight gain, here are some great options:

20. Meat With Marbling And With Skin

Animal protein is among the best sources of protein and is also one of the best high calorie foods for weight gain. Meat that is marbled with fat and still has its skin is one of the best choices if you want to gain weight without affecting your health. This type of meat plays an important role in a nutritious diet as it contains beneficial fatty acids. It contains more oleic acidⁱ  Odorless and colorless fatty acid found in plants and animals that has a beneficial effect on autoimmune and inflammatory diseases. and less stearic acidⁱ  A type of fatty acid found in plants and animals that helps regulate energy metabolism in fat tissue. , which has a positive effect on your health (42). Pair this meat with rice and salad for a balanced meal.

As per another study, the high oleic acidⁱ  Odorless and colorless fatty acid found in plants and animals that has a beneficial effect on autoimmune and inflammatory diseases. content in beef may be able to reduce the risk of cardiovascular diseases. Since highly marbled meat (like Wagyu and Hanwoo beef) does not increase LDL cholesterol, you can add it to your diet list under foods to gain weight (43).

21. Salmon And Oily Fish

Salmon and other oily fish are good sources of protein, which helps increase muscle mass and aid weight gain. 100 g of salmon provides 142 kcal of energy along with 20 g of protein and 6 g of fat (44).

A study conducted in Korea found that consuming fish with vegetables can help improve muscle mass (45). Therefore, consume 1-2 pieces of fish per day with leafy greens and nuts to gain weight or lean muscle fast. Include a salmon or oily fish steak in your lunch or dinner along with hot rice to make it more palatable as all these are foods that make you gain weight.

22. Chicken Thigh With Skin

If you are looking for a high-calorie food for weight gain, try chicken thighs instead of the breast. Chicken thighs are loaded with protein, vitamins, and minerals. A 100-gram serving of it contains 149 calories, 18.6 g of protein, and 7.92 g of fat (46). Chicken skin is also naturally high in collagen, which is beneficial for the skin, hair, and nails (47)

Consume leafy greens and whole grains (quinoa or rice) along with your chicken thigh meal. Do not go overboard, as chicken thighs contain a high amount of saturated fats.

Note: When trying to gain weight by consuming high-calorie foods, it is important to consider potential health risks, including impacts on cholesterol and blood sugar levels. Foods high in unhealthy fats, like trans and saturated fats, can elevate LDL (bad) cholesterol levels and increase the risk of heart disease (48). Similarly, consuming too many sugary or processed foods can cause spikes in blood sugar, potentially leading to insulin resistance or type 2 diabetes over time (49). Therefore, to gain weight healthily, focus on nutrient-dense, high-calorie foods like the ones mentioned above. Consulting a healthcare provider or dietitian can also help create a balanced plan tailored to individual health needs and goals.

With a proper meal plan, gaining weight can become much easier and more manageable. Here is a simple example for you.

Meal Planning For Weight Gain

Here is a simple meal plan for weight gain based on the high-calorie foods discussed above:

Breakfast:

• 2 slices of whole grain toast with 2 tablespoons of peanut butter.
• 1 medium banana.
• 1 glass of full-fat milk or a smoothie made with 1 cup of full-fat milk, 1 tablespoon of peanut butter, and 1 medium banana.

Lunch:

• 1 grilled chicken thigh with skin (150-200g).
• 1 cup of roasted potatoes (150g).
• 1 cup of leafy greens (like spinach or kale).
• 1 small bowl of full-fat yogurt (150g) topped with 2 tablespoons of mixed nuts and dried fruits.

Snacks:

• A handful of trail mix (about 30-40g).
• 2-3 squares of dark chocolate.
• 1 whole grain cereal bar.

Dinner:

• 1 serving of salmon or oily fish (150-200g).
• 1 cup of steamed rice (150g).
• 1 cup of sautéed vegetables (like carrots, broccoli, or zucchini).
• A side of hummus (2-3 tablespoons) with whole grain bread or veggie sticks.

This meal plan provides well-balanced, high-calorie options for effective weight gain. You can easily customize it as per your preferences. Here are some additional meal-planning tips that will help you when you are trying to gain weight:

• Have 5–6 smaller meals daily instead of 3 large ones to make eating more manageable.
• If you find eating more a bit overwhelming, start with small portions and gradually add more food.
• Opt for smoothies, shakes, or fortified drinks as a quicker option to consume more calories.
• Prepare calorie-dense meals like casseroles, stews, or curries in bulk. They are easier to reheat and can be stored easily.
• You may also freeze individual portions for convenience.
• Drink water between meals rather than during them to avoid feeling too full for food.

Infographic: Tips For Gaining Weight The Healthy Way

If you want to gain some weight, then doing it the healthy way is very important. From genetics to underlying medical conditions, there are several reasons for being underweight. But, with some effective tips and the right diet, you can achieve a healthy weight. Click on the infographic below to learn some tips for gaining weight.

Illustration: StyleCraze Design Team

Conclusion

Gaining weight may be difficult, but it is not impossible. Incorporating high-calorie foods into your diet is essential for weight gain and bulking. Opting for high-fat, high-carb, and nutrient-dense options can provide the necessary energy and nutrients for muscle-building and mass gain. Consume the high-calorie foods for weight gain mentioned in this list, add resistance training or strength training to your workout routine, and remain stress-free. Choosing the right foods and following a balanced diet, along with regular strength training, can help boost muscle growth and improve overall health. You will soon start gaining lean muscle and the right amount of fat. Take care!

Frequently Asked Questions

How can I eat 4000 calories a day?

If you want to consume 4000 calories a day, it is advisable to include healthy fats and healthy calorie-laden foods like avocado, clarified butter, and full-fat dairy. Try avoiding any junk or processed foods. You also may increase intake of fresh fruits and vegetables and go for lean meat as well.

How many calories do I need to gain 5 kg?

You gain about 1 kilo a week for every 1000 calories added. Hence, you may need to add 1000 calories extra per week to gain 5 kilos in a period of 5 to 6 weeks.

Are eggs good for weight gain?

Yes, eggs are a good choice for weight gain. They are packed with protein and can be easily incorporated into the diet.

Do oats with milk increase weight?

Yes, oats with milk can help with weight gain. However, ensure you mix oats with full-fat milk.

How many calories do you burn sleeping?

One will burn approximately 50 calories per hour while sleeping. However, this count can vary from person to person.

How to gain weight?

You need to follow a strict weight gain diet plan for increasing your weight. First, eat more calories. Specifically, you should aim for an extra 300-500 calories per day for slow weight gain or 700-1000 calories per day for faster results. Focus on eating nutrient-dense foods like whole grains, potatoes, eggs, and dairy products, and try to eat frequently throughout the day. Exercise is also important, especially strength training. Finally, you can try drinking smoothies and shakes made with high-calorie, nutritious ingredients or eating energy-dense foods like nuts and seeds.

What food makes you gain weight the fastest?

To put on some extra pounds, you can add certain weight gaining foods to your diet, such as red meat, oily fish, beans, nuts, whole milk, eggs, and avocados. Weight gain breakfasts include foods rich in calories. Don’t forget to include cheeses, yogurt, and whole-grain products as well. If you are still wondering what to eat to gain weight, foods like potatoes, dried fruits, oils, and butter can also help

Ready to pack on some healthy pounds? Discover the top 33 high calorie foods that can help you gain weight effectively. You could also do some easy exercise to gain weight. Watch now and start your journey towards a healthier you!

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Reviewer Expert Author Editor Fact Checker

Ella DavarRD, CDN

     

Ella Davar is a registered dietitian, integrative nutritionist, certified health coach, and speaker with 3 years of experience. She specializes in personalized anti-aging nutrition programs based on genetic and microbiome testing.

Read full bio of Ella Davar

• 
  Sara ChatfieldMPH, RDN Sara Chatfield, MPH, RDN, is a Registered Dietitian Nutritionist with over 5 years of experience. She has a Master's in Public Health in Human Nutrition from the University of Michigan. She has worked in both clinical and public health settings, providing nutrition care to patients and clients with various health concerns.
  
  Sara Chatfield, MPH, RDN, is a Registered Dietitian Nutritionist with over 5 years of experience. She has a Master's in Public Health in Human Nutrition from the University of Michigan. She has worked in both clinical and public health settings, providing nutrition care to patients and clients with various health concerns.
• 
  Jesse FederRDN/LDN Jesse Feder, RDN/LDN, is a Clinical Dietitian at the Memorial Regional Hospital. He is also a certified by the American College of Sports Medicine as a personal trainer (ACSM-CPT) and the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist (NSCA-CSCS).
  
  Jesse Feder, RDN/LDN, is a Clinical Dietitian at the Memorial Regional Hospital. He is also a certified by the American College of Sports Medicine as a personal trainer (ACSM-CPT) and the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist (NSCA-CSCS).

Priyanka SadhukhanNutritionist, CDE

 

Priyanka is a nutritionist and a Certified Diabetes Educator. She has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate about science and how it can be applied to one’s daily lifestyle.

Read full bio of Priyanka Sadhukhan

Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Payal KarnikSenior Health & Wellness Writer

Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science.

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