To achieve weight gain, you must consistently consume more calorie than your body expends. This simple rule forms the basis for all effective weight gain plans. For healthy weight gain, prioritize nutrient-dense foods and calorie-dense foods over empty calorie options. You need choices rich in protein and healthy fat. These foods provide essential energy and beneficial fat. This guide introduces you to 15 top high calorie foods and high-calorie foods. They offer substantial calorie, protein, and fat to support your weight gain goals.
Key Takeaways
Eat more calories than your body uses to gain weight. This is called a calorie surplus.
Choose foods rich in nutrients, protein, and healthy fats. Avoid foods with empty calories like sugary snacks.
Include high-calorie foods like nuts, avocados, whole milk, and fatty fish in your diet.
Eat more often, add healthy fats to meals, and drink calorie-dense beverages to help you gain weight.
Strength training and enough protein intake are important for building muscle as you gain weight.
Understanding Healthy Weight Gain
Why Calorie Surplus Matters
Achieving weight gain requires a fundamental principle: you must consume more calorie than your body uses. ]This is called a calorie surplus. Your body needs extra calorie to build new tissue, whether it is muscle or fat. Without enough calorie, your body cannot gain weight. For example, increasing your calorie intake by about 500 calorie each day can lead to roughly one pound of weight gain per week. This consistent surplus provides the energy your body needs.
To gain 1-2 pounds per week in a healthy way, you need a specific calorie excess. You need about 2,000 to 2,500 extra calorie per week to gain one pound of lean muscle. If you want to gain one pound of fat, you need about 3,500 extra calorie per week. This shows the importance of consistent calorie intake for any weight gain goal. You provide your body with the building blocks it needs.
Nutrient Density Over Empty Calories
When you aim for weight gain, the type of calorie you eat matters greatly. You should choose nutrient-dense foods instead of empty calorie options. Empty calorie foods, like sugary drinks or highly processed snacks, offer many calorie but lack essential vitamins, minerals, protein, and healthy fat. These foods can lead to unhealthy fat gain without providing the nutrients your body needs to thrive.
For healthy weight gain, focus on foods rich in protein and beneficial fat. Protein is crucial for muscle repair and growth. Healthy fat provides a concentrated source of calorie and supports overall body functions. Choosing foods that offer a good balance of protein, healthy fat, and complex carbohydrates ensures your body gets the fuel and nutrients it needs. This approach helps you gain weight in a way that supports your health and energy levels.
Top 15 High Calorie Foods
You need to choose the right foods to achieve your weight gain goals. These high calorie foods provide the energy and nutrients your body needs. They help you build muscle and increase your overall body mass. Focus on these nutrient-dense foods to support healthy weight gain.
Nuts And Nut Butters
Nuts are excellent high-calorie snacks. They pack a lot of calorie into a small serving. They also offer healthy fat, protein, and fiber. You can choose from many types of nuts.
For example, almonds are rich in protein, fiber, potassium, and healthy fat. They help manage cholesterol levels. A quarter cup of almonds gives you about 170 calorie, 6 grams of protein, and 4 grams of fiber. Peanuts are another great choice. They provide manganese, protein, niacin, potassium, and magnesium. An ounce of peanuts (about 28 peanuts) contains 170 calorie, 14 grams of fat, 7 grams of protein, and 2 grams of fiber. Cashews are full of nutrients and polyphenols, which support joint health. They offer around 155 calorie per serving (at least 18 cashew nuts).
You can also enjoy nut butter. Peanut butter, almond butter, and cashew butter are all good options. They are easy to add to meals or eat as a snack. A tablespoon of nut butter can significantly boost your calorie intake.
Nut | Calories per ounce |
|---|---|
Almonds | 160 |
Cashews | 160 |
Peanuts | 160 |
Dried Fruits
Dried fruits are concentrated sources of calorie and nutrients. When fruits dry, they lose water. This makes their calorie and sugar content much higher by weight. Raisins, dates, and prunes are great choices.
A 30-gram serving of raisins gives you about 82 calorie. It is rich in potassium, fiber, and iron. Dried fruits also provide vitamin A and other micronutrients. They are nutrient powerhouses. However, remember their high natural sugar content. Raisins can contain up to 66% sugar by weight. Dates and prunes also offer good amounts of fiber. For instance, 100 grams of dried prunes contain 7.1 grams of fiber. Dried dates have 6.7 grams of fiber per 100 grams. You can add them to oatmeal, nut butter sandwiches, or eat them alone.
Dried Fruit | Protein (g) | Fats (g) | Carbs (g) | Water (g) |
|---|---|---|---|---|
Raisin (100g) | 3.07 | 0.46 | 79.18 | 15.43 |
Dates (100g) | 2.45 | 0.39 | 75.03 | 20.53 |
Avocados
Avocado is a fantastic fruit for weight gain. It is rich in healthy monounsaturated fat. These fats are good for your heart. A medium-sized avocado contains about 250 calorie and 23 grams of total fat.
Monounsaturated fatty acids (MUFAs) are the main type of fat in avocado. They help lower bad cholesterol and may increase good cholesterol. The American Heart Association recommends limiting saturated fat. Avocado contains only tiny amounts of saturated fat. You can add avocado to sandwiches, salads, or make guacamole.
Whole Milk And Dairy
Whole milk and other full-fat dairy products are excellent for weight gain. They provide protein, calorie, and essential nutrients.
Whole milk is a simple way to increase your calorie intake. You can drink it with meals or use it in protein shakes. Full-fat yogurt and cheese are also good options. For example, plain whole milk yogurt contains 6 grams of protein per serving. A cup (245 grams) of plain whole milk yogurt provides about 8.5 grams of protein. While specific calorie and protein values for whole milk and full-fat cheese are not always provided, they are higher in calorie and fat than their lower-fat alternatives. You can add cheese to many dishes. Paneer, a type of Indian cheese, is also a good source of protein and fat.
Healthy Fats And Oils
Adding healthy fats and oils to your cooking is an easy way to boost calorie without increasing food volume much. These oils are dense in calorie and offer health benefits.
Olive oil, coconut oil, and avocado oil are great choices. Olive oil is rich in monounsaturated fatty acids and antioxidants. It supports heart health. Avocado oil is high in monounsaturated fats and vitamin E. It promotes heart health and helps nutrient absorption. Coconut oil contains medium-chain triglycerides (MCTs). These provide quick energy. However, use coconut oil in moderation due to its saturated fat content. A tablespoon of these oils can add around 120-124 calorie to your meal.
Oil | Calorie Density (per tablespoon) | Health Benefits |
|---|---|---|
Olive Oil | 120 calories | Rich in monounsaturated fatty acids (MUFAs) and antioxidants like polyphenols and vitamin E. Supports heart health by lowering bad cholesterol and increasing good cholesterol. Anti-inflammatory properties. |
Avocado Oil | 124 calories | High in monounsaturated fats, particularly oleic acid, and vitamin E. Promotes heart health, reduces inflammation, and aids in nutrient absorption. High smoke point makes it suitable for various cooking methods. |
Coconut Oil | 120 calories | Contains medium-chain triglycerides (MCTs), which are metabolized differently and can be a quick energy source. May boost metabolism and have antimicrobial properties. However, it is high in saturated fat, so moderation is key. |
Red Meats
Red meats like beef and lamb are excellent sources of protein and calorie. They are crucial for muscle growth and weight gain.
A 100-gram serving of beef provides about 25.93 grams of protein and 250 calorie. Lamb offers around 24.52 grams of protein and 294 calorie per 100 grams. These meats also contain important vitamins and minerals like iron and B vitamins. You can include them in stews, stir-fries, or as a main dish. Other options like dark poultry meat can also contribute to your calorie and protein intake.
Meat | Serving Size | Protein Content | Calorie Content |
|---|---|---|---|
Beef | 100g | 25.93g | 250 calories |
Lamb | 100g | 24.52g | 294 calories |
Fatty Fish
Fatty fish is a fantastic source of healthy fat and protein. It is especially rich in omega-3 fatty acids. These fats are vital for brain and heart health.
Salmon and mackerel are great examples of fatty fish. A 3.5-ounce (100g) serving of mackerel contains 4,580 mg of omega-3s (EPA and DHA). Salmon provides 2,150 mg of omega-3s per 3.5 ounces. These fish also offer high-quality protein. You can grill, bake, or pan-fry fatty fish for a delicious and nutritious meal.
Fish | Omega-3 Content (EPA and DHA combined) |
|---|---|
Mackerel | 4,580 mg per 3.5 oz (100 g) |
Salmon | 2,150 mg per 3.5 oz (100 g) |
Whole Grains
Whole grains provide complex carbohydrates, fiber, and some protein. They give you sustained energy, which is important for weight gain.
Oats, brown rice, and quinoa are excellent whole grains. One cup of cooked quinoa contains 222 calorie and over 5 grams of dietary fiber. A cup of cooked brown rice has 218 calorie and slightly more than 3 grams of fiber. Oats are also a good source of fiber. For example, 16 grams of oats contain 1.7 grams of fiber. You can enjoy oatmeal for breakfast, or use brown rice and quinoa as sides for your meals.
Potatoes And Starchy Vegetables
Potatoes and other starchy vegetables are rich in carbohydrates. They provide the energy your body needs for weight gain.
Sweet potatoes and corn are good examples. Both sweet potatoes and corn contain about 86 calorie per 100 grams. Sweet potatoes offer 20.12 grams of carbohydrates per 100 grams, while corn provides 18.7 grams. You can bake, roast, or mash sweet potatoes. Corn can be a side dish or added to salads. These vegetables are versatile and add significant calorie to your diet.
Vegetable | Calories (per 100g) | Carbohydrates (per 100g) |
|---|---|---|
Corn | 86 kcal | 18.7g |
Sweet Potato | 86 kcal | 20.12g |
Dark Chocolate
Dark chocolate is a delicious way to add calorie and antioxidants to your diet. Choose dark chocolate with a high cocoa percentage (70% or more).
A 101-gram bar of dark chocolate with 70–85% cocoa solids contains 604 calorie. It is also rich in flavonoids like epicatechin and catechin. These antioxidants support cardiovascular health and improve cognitive function. They also have anti-inflammatory effects. Dark chocolate is a great high-calorie snacks option.
Cocoa Percentage | Calories per Ounce (28 grams) |
|---|---|
70-75% | 170-180 |
80-85% | 160-170 |
90-99% | 150-160 |
Eggs
Eggs are a complete protein source. They are affordable and versatile. They are excellent for weight gain.
A large egg has about 72 calorie. It contains 6 grams of protein. Eggs provide all nine essential amino acids. This makes them a high-quality protein source. You can eat eggs scrambled, boiled, or in omelets. They are easy to incorporate into any meal.
Legumes
Legumes are plant-based powerhouses. They offer protein, fiber, and complex carbohydrates. They are great for healthy weight gain.
Lentils, beans, and tempeh are good examples. Tempeh is a fermented soybean product. It provides 19 grams of protein per 100 grams and 193 calorie. Lentils are also full of protein and fiber. A cup of lentils contains 17.9 grams of protein. Beans like kidney beans and pinto beans also offer significant protein and fiber. You can add legumes to soups, stews, or salads.
Legume/Product | Protein per Cup |
|---|---|
Mature Soybeans (Boiled) | 31.3g (63% DV) |
Lentils | 17.9g (36% DV) |
Large White Beans | 17.4g (35% DV) |
Cranberry (Borlotti) Beans | 16.5g (33% DV) |
Split Peas | 16.3g (33% DV) |
Pinto Beans | 15.4g (31% DV) |
Kidney Beans | 15.3g (31% DV) |
Tempeh | 33.7g (67% DV) |
Adzuki Beans | 17.3g (35% DV) |
Great Northern Beans | 14.7g (29% DV) |
Chickpeas (Garbanzo Beans) | 14.5g (29% DV) |
Mung Beans | 14.2g (28% DV) |
Broad Beans (Fava) | 12.9g (26% DV) |
Smoothies And Shakes
Protein smoothies and protein shakes are easy ways to consume many calorie and nutrients. You can customize them to your taste.
Blend whole milk, nut butter, fruits, and protein powder. This creates a dense, high-calorie drink. For example, add bananas, avocado, and a scoop of whey protein powder. Fats are especially good for boosting calorie content. They contain 9 calorie per gram. This is more than the 4 calorie per gram in protein and carbohydrates. Incorporate nut butter, avocado, or flaxseed. This increases calorie density without adding much volume. Using full-fat versions of whole milk or yogurt is also recommended.
Granola And Cereal
Granola and fortified cereals can be good for weight gain. They offer carbohydrates and calorie.
Choose granolas that are higher in calorie and contain nuts or dried fruits. For example, Kellogg’s Low Fat Granola without Raisins provides 389 calorie and 7 grams of dietary fiber per 100 grams. Pair them with whole milk or full-fat yogurt to further increase calorie and protein. You can also add extra nuts or seeds.
Product | Calories (kcal) per 100g | Dietary Fiber (g) per 100g |
|---|---|---|
KELLOGG’S Low Fat Granola without Raisins (ready-to-eat) | 389 | 7 |
Seeds
Seeds are small but mighty. They are packed with healthy fat, protein, and fiber. They are excellent for boosting calorie intake.
Chia seeds, flax seeds, and pumpkin seeds are great options. Two tablespoons of chia seeds contain 138 calorie and 8.7 grams of total fat. One tablespoon of flaxseed has 37 calorie and 2.9 grams of total fat. These seeds also provide omega-3 fatty acids. You can sprinkle them on yogurt, oatmeal, salads, or blend them into protein smoothies.
Nutrient | Value |
|---|---|
Calories | 150 |
Total Fats | 10g |
Saturated Fats | 2g |
Monounsaturated Fats | 3g |
Polyunsaturated Fats | 5g |
Diet Tips For Healthy Weight Gain
Eat More Frequently
You need to eat more often to gain weight. Eating six to ten small, frequent meals helps you consume enough calories. This method prevents you from feeling too full at one time. It also ensures a steady supply of nutrients for your body. This approach supports healthy weight gain.
Add Healthy Fats To Meals
Adding healthy fat to your meals boosts your calorie intake. You do not need to increase food volume much. Use olive oil, canola oil, or peanut oil for cooking. These are monounsaturated fats. You can also use polyunsaturated fats like soybean oil or sunflower oil.
For breakfast, add flaxseed to oatmeal. Use real cream in your coffee. At lunch, put avocado on sandwiches. Choose skinless chicken over bacon. For dinner, sprinkle crushed nuts on salmon. Sauté vegetables with olive oil instead of butter. Eat olives as a snack. Make homemade nut butter for toast. These healthy fat choices help with weight gain.
Drink Your Calories
Drinking your calories is an easy way to increase intake. Calorie-dense beverages help you reach your goals.
For example, BOOST® Very High Calorie Nutritional Drink gives you 530 nutrient-rich calories per serving. It has 26 vitamins and minerals. It also provides 22 grams of high-quality protein. Many people find these high calorie foods helpful for weight gain. One user gained 17 pounds in less than a month by drinking two BOOST high-calorie foods daily with milk. This shows how effective these drinks can be.
Prioritize Protein Intake
Protein is essential for muscle growth. You need enough protein for healthy muscle development. Aim for about 1.6 grams of protein per kilogram of body weight daily. Some research suggests up to 2.2 grams per kilogram can be beneficial. This amount helps maximize muscle mass and strength. Eating more protein than this range will not further enhance muscle growth. Make sure your meals include good protein sources.
Incorporate Strength Training
Strength training builds muscle. This is key for healthy weight gain. Focus on compound exercises. These work multiple muscle groups. Good choices include squats, deadlifts, and bench presses.
You can also do shoulder presses, pull-ups, and dumbbell rows. A simple routine could involve squats, bench press, and dumbbell rows on one day. On another day, do deadlifts, pull-ups, and overhead press. Aim for 3 sets of 8–12 repetitions per exercise. Rest 60–90 seconds between sets. This helps your body build muscle and supports your weight gain efforts.
You can achieve healthy weight gain. Strategically incorporate nutrient-dense foods. Combine this with consistent eating habits and appropriate exercise. This approach is crucial for your success.
Experiment with the listed foods and practical tips. Find what works best for your individual goals. Prioritize your protein intake. Adequate protein supports muscle growth. You need sufficient protein for building. Ensure every meal includes good protein. Your consistent effort and informed choices will help you reach your weight gain goals.
