Gaining weight, especially when aiming to build lean muscle or recover from an illness, can be as challenging as losing weight. Many people focus on high-calorie foods to meet their daily caloric needs, but it’s crucial to prioritize nutrient-dense, wholesome options for healthy weight gain. While consuming empty calories from junk food or sugary snacks might help you put on weight, it can lead to poor health, unwanted fat gain, and nutrient deficiencies.
Instead, the key is to choose foods that provide not only calories but also a balance of healthy fats, proteins, and essential vitamins and minerals. The right high-calorie foods can support muscle growth, enhance recovery, and provide sustained energy without compromising your health. By incorporating nutrient-rich, calorie-dense options, you can achieve weight gain in a way that is balanced, sustainable, and nourishing for your body.
1. Nuts and Nut Butters
Calories per serving:
- Almonds: ~170 calories per 28g (1 oz)
- Peanut Butter: ~190 calories per 2 tablespoons
- Cashews: ~155 calories per 28g (1 oz)
- Walnuts: ~200 calories per 28g (1 oz)
Nuts and nut butters are one of the most calorie-dense food options available. They provide an excellent source of protein, healthy fats, and fiber. In addition to being high in calories, nuts contain numerous vitamins and minerals, including vitamin E, magnesium, and zinc, which are essential for overall health.
Why They Are Great for Weight Gain:
- High in healthy fats, including monounsaturated and polyunsaturated fats, which are good for heart health.
- Excellent source of plant-based protein to support muscle growth and repair.
- Rich in fiber, helping to improve digestion and promote fullness.
How to Incorporate Nuts and Nut Butters:
You can easily add nuts and nut butters to your diet. Spread peanut or almond butter on whole-grain toast or crackers, add a spoonful to smoothies or oatmeal, or simply snack on a handful of nuts. Nut butter can also be mixed into sauces and dressings to add extra calories to savory dishes.
2. Avocados
Calories per serving:
- Half an avocado: ~120-160 calories
Avocados are among the most nutrient-dense high-calorie foods available. With their rich content of healthy fats, primarily monounsaturated fats, they are perfect for boosting your daily caloric intake without consuming large portions. Besides calories, avocados are packed with fiber, potassium, and vitamins like B6 and E.
Why They Are Great for Weight Gain:
- Packed with heart-healthy monounsaturated fats, which help increase calorie intake without increasing your carb load.
- Excellent source of potassium, which supports electrolyte balance and muscle function.
- Versatile and easy to include in various meals, offering numerous health benefits.
How to Incorporate Avocados:
You can eat avocados in many ways. Add slices to your sandwiches or salads, mash them into guacamole, or blend them into smoothies for a creamy texture. Another great option is to spread avocado on toast with a sprinkle of salt and pepper or drizzle it with olive oil and lemon juice.
3. Full-Fat Dairy Products
Calories per serving:
- Whole milk: ~150 calories per cup
- Full-fat yogurt: ~220 calories per cup
- Cheese (Cheddar): ~110 calories per ounce (28g)
- Heavy cream: ~52 calories per tablespoon
Full-fat dairy products are rich in calories and contain a healthy balance of fats, proteins, and carbohydrates. These foods are great for those trying to gain weight because they are nutrient-dense and provide a high amount of protein necessary for muscle growth.
Why They Are Great for Weight Gain:
- Full-fat dairy provides healthy fats that help promote weight gain in a balanced way.
- High in protein, which is essential for muscle repair and growth.
- Loaded with calcium, vitamin D, and other essential micronutrients that support bone health.
How to Incorporate Full-Fat Dairy Products:
Switch to whole milk instead of skim milk in your coffee, smoothies, or cereal. Add full-fat yogurt to your breakfast or mix it into smoothies. Full-fat cheese can be used in sandwiches, salads, or melted into pasta dishes. Heavy cream can be added to soups, sauces, or even coffee to increase caloric intake.
4. Healthy Oils (Olive Oil, Avocado Oil, Coconut Oil)
Calories per serving:
- Olive oil: ~120 calories per tablespoon
- Coconut oil: ~120 calories per tablespoon
- Avocado oil: ~120 calories per tablespoon
Healthy oils are a great way to increase the calorie content of your meals without consuming large quantities of food. Oils like olive, coconut, and avocado are rich in heart-healthy monounsaturated and saturated fats. These fats help provide the necessary energy for weight gain and can easily be added to almost any dish.
Why They Are Great for Weight Gain:
- Healthy oils are calorie-dense and contain essential fatty acids that support various bodily functions, including hormone production.
- Promote the absorption of fat-soluble vitamins (A, D, E, and K).
- Can be easily added to meals, boosting calorie intake without requiring much effort.
How to Incorporate Healthy Oils:
Drizzle olive oil on salads, steamed vegetables, or roasted meats. Use avocado oil to sauté vegetables or grill chicken. Coconut oil is a great choice for baking or adding to curries. Incorporate these oils into smoothies, soups, or stews to increase the calorie content of your meals.
5. Granola and Energy Bars
Calories per serving:
- Granola: ~200-300 calories per 50g serving
- Energy bars (e.g., Clif Bar): ~240-280 calories per bar
Granola and energy bars are not only portable and convenient but also highly caloric, making them excellent snacks for those trying to gain weight. Granola is often made from oats, nuts, seeds, and dried fruits, providing a rich source of healthy fats, carbohydrates, and fiber. Energy bars are compact, calorie-dense, and often contain additional protein to support muscle recovery and growth.
Why They Are Great for Weight Gain:
- Granola and energy bars contain a healthy mix of complex carbohydrates, fats, and proteins to support weight gain.
- Rich in fiber, which aids digestion and helps keep you full.
- Packed with vitamins and minerals like iron, magnesium, and vitamin E.
How to Incorporate Granola and Energy Bars:
Enjoy granola as a topping for yogurt, mix it into smoothies, or eat it on its own as a snack. Energy bars are perfect for a quick snack post-workout or as an afternoon boost when you need extra calories between meals.
6. Fatty Meats and Fatty Fish
Calories per serving:
- Ribeye steak: ~290-350 calories per 100g
- Salmon: ~200 calories per 100g
- Mackerel: ~305 calories per 100g
- Ground beef (80% lean): ~250 calories per 100g
Fatty meats like ribeye steak, lamb, and ground beef, along with fatty fish like salmon, mackerel, and sardines, provide an excellent source of protein and healthy fats. These animal-based foods are calorie-dense, meaning they pack a lot of energy into a small portion. Additionally, fatty fish contain omega-3 fatty acids, which support brain health and reduce inflammation.
Why They Are Great for Weight Gain:
- Rich in protein, essential for muscle building and repair.
- High in healthy fats, including omega-3 fatty acids, which support overall health.
- Contains vitamins like B12, iron, and zinc, which are important for energy metabolism.
How to Incorporate Fatty Meats and Fatty Fish:
Enjoy a fatty steak or lamb chop as the centerpiece of a meal with high-calorie sides like mashed potatoes or roasted vegetables. Add salmon or mackerel to your diet by grilling, baking, or pan-frying with olive oil and serving with a hearty salad or pasta.
7. Dried Fruits
Calories per serving:
- Dried apricots: ~240 calories per 100g
- Raisins: ~300 calories per 100g
- Dried figs: ~270 calories per 100g
- Dates: ~280 calories per 100g
Dried fruits are an easy and compact way to increase your daily caloric intake. Since they are concentrated in calories compared to fresh fruits (due to the removal of water), they provide an excellent source of energy. Dried fruits, like raisins, dates, apricots, and figs, are also rich in fiber, antioxidants, and essential vitamins and minerals.
Why They Are Great for Weight Gain:
- Dried fruits are high in natural sugars and calories, which can help you meet your energy needs.
- A great source of fiber and antioxidants, promoting digestive health and reducing inflammation.
- Provide important micronutrients like potassium, iron, and vitamins A and C.
How to Incorporate Dried Fruits:
Add dried fruits to oatmeal, yogurt, or salads. You can snack on them throughout the day, or blend them into smoothies or energy bars for a quick calorie boost.
8. Sweet Potatoes and Starchy Vegetables
Calories per serving:
- Sweet potatoes: ~100-120 calories per 100g
- Regular potatoes: ~130-150 calories per 100g
- Butternut squash: ~80-100 calories per 100g
Sweet potatoes and other starchy vegetables are great sources of complex carbohydrates, which provide long-lasting energy. These vegetables are high in vitamins and minerals such as vitamin A (from sweet potatoes) and potassium, making them an excellent choice for anyone looking to increase their caloric intake healthily.
Why They Are Great for Weight Gain:
- High in complex carbohydrates that provide a steady source of energy.
- Rich in fiber and micronutrients like potassium, vitamin A, and antioxidants.
- Easily incorporated into many meals, from mashed potatoes to roasted vegetables.
How to Incorporate Starchy Vegetables:
Roast or bake sweet potatoes, add them to soups or stews, or make sweet potato fries. Regular potatoes can be mashed, baked, or roasted, and other starchy vegetables like squash and corn can be added to casseroles, salads, or used in soups.
9. Whole Grains (Quinoa, Brown Rice, Oats)
Calories per serving:
- Quinoa: ~220 calories per 1 cup cooked
- Brown rice: ~215 calories per 1 cup cooked
- Oats: ~150 calories per ½ cup dry
Whole grains are a fantastic source of complex carbohydrates, which provide steady energy throughout the day. They also offer fiber, protein, and essential vitamins like B-vitamins, which support metabolism and overall health.
Why They Are Great for Weight Gain:
- Whole grains provide a dense source of calories, particularly when consumed in large portions.
- High in fiber, which supports digestive health and helps you feel fuller longer.
- A good source of plant-based protein, which supports muscle building.
How to Incorporate Whole Grains:
Cook up a batch of quinoa or brown rice and serve it as a side dish with your favorite protein. Add oats to your breakfast by making oatmeal, or use them in baked goods like muffins or energy bars. You can also use quinoa or oats in salads or as a base for grain bowls.
10. Dark Chocolate
Calories per serving:
- Dark chocolate (70-85% cacao): ~150-170 calories per 40g (1 oz)
Dark chocolate, particularly the higher percentage cacao varieties, is a delicious and calorie-dense food that can support weight gain. It is rich in healthy fats, antioxidants, and minerals like magnesium and iron. Plus, it provides an enjoyable, satisfying way to increase your daily caloric intake.
Why It’s Great for Weight Gain:
- High in healthy fats and antioxidants.
- Contains a decent amount of iron, magnesium, and fiber.
- Can satisfy a sweet tooth while still being nutrient-dense.
How to Incorporate Dark Chocolate:
Enjoy dark chocolate as a treat after a meal, or mix it into smoothies, trail mixes, or oatmeal. You can also use it to make homemade energy bites, baked goods, or melt it and drizzle over fruits or nuts for a high-calorie snack.
Conclusion
When aiming to gain weight, it’s essential to focus on nutrient-dense foods that provide not just calories, but also a rich array of vitamins, minerals, and macronutrients needed for overall health. The 10 high-calorie foods listed above offer an excellent way to increase your caloric intake while ensuring you’re nourishing your body properly. These options are packed with healthy fats, proteins, and complex carbohydrates key nutrients that support muscle growth and long-term health.
Incorporating a variety of these foods into your daily meals and snacks can help you gain weight in a healthy and sustainable manner. Foods like nuts, avocados, full-fat dairy, and fatty fish provide high-quality nutrients that support muscle repair, energy levels, and immune function. Meanwhile, complex carbohydrates like whole grains and sweet potatoes offer sustained energy, while dried fruits and dark chocolate provide quick, easy calorie boosts.
To maximize the benefits of these high-calorie foods, pair them with an appropriate exercise routine, such as strength training or resistance exercises, which will help you gain muscle mass rather than unwanted fat. Strength training is especially effective for building muscle, ensuring that the extra calories you consume contribute to lean body mass, not just fat accumulation. By making mindful food choices and combining them with regular exercise, you can ensure your weight gain is not only effective but also healthy, supporting both physical strength and well-being.
SOURCES
Parul Dube (2024) – High Calorie Foods for Weight Gain
Dr. Rita Bhargava (2024) – 15 High Calorie Foods for Weight Gain
Priyanka Sadhukhan, (2024) – Enjoy These 22 High-Calorie Foods for Weight Gain
Fojfit (2024) – Top 10 High Calorie Foods for Weight Gain
Daisy Whitbread, (2024) – Top 10 Foods Highest in Calories
Kris Gunnars, (2024) – How to Gain Weight Fast: Tips to Be Safe and Healthy
HISTORY
Current Version
October 07, 2024
Written By:
SUMMIYAH MAHMOOD