Most people are on a mission to gain weight safely and healthily, just like those who want to lose weight.
However, gaining weight differs from losing weight. For weight gain, you need to consume more calories than you expend.
However, not all high-calorie foods can help you gain weight. You must choose the right foods that promote muscle growth and well-being.
This comprehensive article unveils 22 high-calorie foods for weight gain, from nutrient-rich nuts and lean protein sources to wholesome grains and healthy fats.
1. Lean Meat
Lean meat such as beef, lamb, pork, and chicken effectively builds muscles. While they are considered a great source of proteins, they also contain calories. A steak of 175g contains 469 calories and 50g of protein.
Lean meat is also a great source of leucine. A steak of 175g contains 5.1g of leucine. Leucine is an essential amino acid that your body needs to stimulate muscle protein synthesis, which is crucial for building and repairing muscle tissues, resulting in weight gain.
Additionally, lean meats have dietary creatine, an essential compound for muscle building in size, strength, and health.
When buying your meat, select fattier cuts as they contain high calories and proteins suitable for weight gain.
2. Fatty Fish
Fatty fish like salmon, sardines, Bluefin, tuna, and mackerel are considered high-calorie food for weight gain due to their tremendous amount of proteins.
Proteins contain 4g of calories; therefore, eating more calories than you burn leads to weight gain. A salmon fish of 100g offers 142 calories and 20g of protein.
The oily fish also contain essential healthy fats like omega-3 fatty acids associated with reduced inflammation, improved heart health, and cognitive functions. A salmon fish of 100g has 6g of healthy fat.
3. Eggs
Eggs, especially whole eggs, are a great source of complete protein. A complete protein is a protein that contains all the nine essential amino acids your body needs from food.
Eggs also have healthy protein, calories, vitamin D, and fats. A large raw whole egg of 50g contains roughly 74g of calories, 6g of proteins, and 5 g of fats.
4. Greek Yogurt
Greek yogurt is a calorie-dense snack often made from whole milk containing carbs, healthy fats, and proteins. Its nutritional value has a well-blended mix of fats, proteins, and carbs, which gives it a thicker consistency.
All the nutrients in Greek yogurt are also calorie-dense, providing more calories per serving. A 100g of Greek yogurt provides 97 calories, 9g of proteins, and 5g of fats.
Greek yogurt is versatile; thus, you can easily incorporate it into various dishes and snacks. You can add it to smoothies, use it for dressings, or mix it with nuts and fruits.
5. Whole Grains
Whole grains such as whole grain bread, brown rice, and quinoa are natural carb sources. They contain a significant amount of carbs per serving, making them an adequate high-calorie food for weight gain if you’ve struggled to gain weight.
The nutritional value of whole grains varies depending on the food. For instance, 100g of whole wheat bread contains 69 calories, protein 2.7 g, and fats 0.8g, while the same amount of cooked white rice contains 129 calories, 2.8g of protein, 0.4 g of fiber, and 0.3 g of fat.
There are various ways you can enjoy whole grains. Add herbs and spices to whole grains like brown rice and quinoa, or drizzle honey or maple syrup over oatmeal, steel-cut oats, and cream of wheat.
6. Nuts and Seeds
Nuts and seeds like almonds, tree nuts, flaxseed, pumpkin, and chia seeds are calorie-dense food. They have protein, minerals, and healthy fat, providing more calories per serving. Just a handful of seeds or nuts daily can give you a significant amount of calories, resulting in weight gain.
Nutritional facts of nuts and seeds vary depending on the type you choose. A 30g raw almond has 170 calories, 6 g of protein, and 15 g of fats.
7. Avocado
Avocado is an excellent source of calories and fat. It helps gain weight when combined with other meals or even alone.
A single avocado of 304 g without skin and seed provides 360 calories, 31g of fats, 7g of protein, and 17g of fiber. It also contains minerals, vitamins, and other essential compounds for the body’s functioning.
You can have your avocado as a toast by mashing it and spreading it on toast, adding it to dishes like salad and omelet, or breading whole wheat bread.
8. Dried Fruits
Dried fruits are high-calorie foods for weight gain as they contain more calories per serving. They also have vitamins, minerals, fiber, and antioxidants, which remain intact when dried.
There are various types of dried fruits, each with different nutritional value. One pitted Medjool date of 24 g contains 67 calories, 0.4g of protein, and 18 g of carbs.
Dried fruits are also versatile and convenient to eat; thus, you can mix them with a protein source such as fattier cuts of meat, whey protein shake, or cheese.
9. Olive Oil
Olive oil is often considered a high-calorie option for gaining weight because it provides a concentrated source of calories in healthy fats. It also contains vitamins E and K and antioxidants. These nutrients can contribute to overall health while you’re gaining weight. One tablespoon of 5ml olive oil contains 120 calories and 14g of fats.
Olive oil is versatile. You can use it for cooking, as a salad dressing, or drizzle it over vegetables or pasta.
10. Nut Butter
Nut butter is formed from nuts such as almonds, peanuts, and hazelnuts. They are a great source of high-calorie and unsaturated fats. 2 tablespoons of 32g of peanut butter contains 191 calories, 7g of protein, 7g of carbs, and 16g of fats.
While nut butter is best for gaining weight, consume it in moderation to gain weight safely. You can incorporate nut butter into snacks or dishes, like smoothies and yogurts.
11. Cheese
Cheese is a calorie-dense milk product that has been a staple for centuries worldwide. It comes in a variety of forms, giving you a variety of options based on your preferences.
A cheddar cheese of 28g contains 110 calories, 7 g of proteins, and 9 g of fats. They also have cholesterol and saturated fat. It is good when consumed in moderation.
12. Potatoes
Like any other complex starches, potatoes are a cost-effective way to add calories to your meals. They are rich in carbohydrates and other nutrients such as potassium and fiber.
You can eat potatoes with other protein supplements to gain weight. A study shows that consuming carbohydrate-rich foods and protein supplements helps build muscle mass.
A cup of 78 g of potato has 68 g of calories, 16 g of carbs, and 1 g of protein.
13. Coconut oil
Coconut oil is a calorie-dense oil with approximately 892 g of calories per 100 g. The high caloric content makes coconut oil great for increasing caloric intake without consuming much.
The oil also contains 99 g of healthy fats that are easily digestible and readily available as an energy source.
14. Sweet potatoes
Sweet potatoes are starchy root vegetables rich in calories, vitamins, fiber, carbs, and minerals. A medium-sized sweet potato of 200 g contains 180 g calories, 41 g of carbs, 4 g of protein, and 7g of fiber with minerals and vitamins.
Enjoy your sweet potatoes by combining them with protein-rich foods like lean meats, poultry, or legumes. You can add fats such as olive oil, avocado, or nuts.
15. Corn
Corn is primarily composed of carbohydrates, a dense source of calories. This makes corn a high-calorie food for weight gain.
100 g of raw corn provides 86 g of calories, 3 g of protein, and 1 g of fat. However, while corn is calorie-dense, it should be part of a balanced diet. Relying solely on it without considering other essential nutrients may lead to unhealthy weight gain.
16. Peas
Peas contain moderate calories and high plant-based proteins. A cup of peas of 145 g provides 117 calories and 7 g of fat.
Combine peas with protein-rich foods like chicken, beef, or tofu to promote weight gain. You can also add heavy cream, butter, or cheese.
17. Whole Milk
Whole milk is extensively known for building muscles and adding weight. It’s the best source of carbs, protein, calcium, calories, minerals and fats.
A cup of 100 ml of whole milk has 62 g calories, 3 g of protein, 3 g of fats, and 5 g of carbs with minerals.
18. Full-Fat Yogurt
Full-fat yogurt is a high-calorie food for weight gain because it provides significant calories and healthy fats. It also contains calcium, proteins, and good gut bacteria that strengthen bones and improve immunity.
A cup of 245 g of full-fat yogurt has 149 calories, 9 g of protein, 11 g of carbs, and 8 g of fat.
19. Cottage Cheese
Cottage cheese is for gaining weight because of its high-calorie content. Despite being relatively low fat, it offers a substantial calorie boost, primarily through the amount of protein it contains.
Cottage cheese has nutrients like calcium and B vitamins, which are essential for maintaining overall health during weight gain. A cup of 210 g of cottage cheese provides 206 calories, 23 g of protein, and 9 g of fats.
20. Heavy Cream
Heavy cream is a dairy product rich in fat. The collection forms on the top of the milk as a high-fat layer when the milk is left to stand.
A 100 ml heavy whining cream provides substantial calories of 333 g, 33 g of fats, and 7g of carbs for weight gain.
21. Dark Chocolate
Dark chocolate is high-quality chocolate made from cacao seeds. It has a high-calorie density and a ton of antioxidants.
A 100 g dark chocolate made from 70% cacao solids has 509 calories,8 g of proteins, and 43 g of fats.
22. Cereal Bars
Cereal bars are excellent high-calorie snacks for weight gain as most contain a significant amount of calories between 150 g and 200 g. They are also convenient; thus, you can consume them pre or post-workout.
Cereal bars come in various flavors and combinations, allowing you to choose options that align with your preferences. You may also make cereal bars by combining dry fruits with marble syrup or boiled eggs, yogurt, or lean meat.
Are There Any Supplements I Should Consider for Weight Gain?
Various weight gain supplements in the market can make it challenging to know the right one. It’s reasonable to consult with a healthcare professional or registered dietitian before consuming supplements. Here are five weight supplements you should consider:
- Creatine
- Protein supplements such as casein protein or whey protein
- Fish oil supplement
- Branched-chain amino acid
- Weight gainers
FAQs
How can a slim person gain weight?
A slim person can gain weight by increasing calorie intake while maintaining a balanced diet rich in nutrients. You can achieve this by eating more frequent meals and snacks throughout the day, focusing on calorie-dense foods like lean proteins, whole grains, healthy fats, and complex carbohydrates.
How quickly can I expect to gain weight?
It all depends on how many calories you consume each day. If you eat 500 extra calories daily, you could gain an average of 6.8 kg for six months. An additional 1,000 calories per day could lead to a weight gain of approximately 11.4 kg over six months.
How many pounds should I gain in a week?
The rate at which you should gain weight varies depending on various factors and goals. A safe and sustainable rate of weight gain is about 0.5 to 2 pounds (approximately 0.2 to 0.9 kilograms) per week for most people.
Conclusion
To gain weight safely, you must incorporate high-calorie foods into your diet. You also need to understand the quality of nutrients matters more than the quantity of calories.
So, whether you aim to build muscle or achieve a healthier body weight, add the foods in this article to your favorite meals and stick with them for the long term.