25 Best High Calorie Foods for Weight Gain in 2025

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Struggling to gain weight can be just as hard as losing it. But the good news is it’s achievable with the right high calorie foods for weight gain.

But don’t worry—you’re not alone! According to the CDC, fewer than 2% of adults in the U.S. are underweight, that’s a lot of people needing calorie-dense, nutritious foods to fill the gap.

Whether you’re looking to build muscle, recover from illness, or be underweight, you should incorporate calorie-dense, nutrient-rich foods into your diet. This approach is the key to success.

This guide will walk you through everything you need to know. It covers the best foods for weight gain and snacks. You’ll learn strategies to achieve your goals naturally and sustainably.

let’s get into the best food options for healthy weight gain!

High Calorie Foods for Weight Gain

High calorie foods for weight gain start from food items like rice to dark chocolate and include many of the same. These foods nourish one towards a healthy weight gain. High-calorie foods are foods rich in healthy fats and proteins. Let’s look into various high-calorie foods.

Here is a list of 25 high calorie foods for weight gain:

  1. Nuts and Nut Butters
  2. Dairy Milk
  3. Rice
  4. Red Meats
  5. Salmon and Oily Fish
  6. Protein Supplements
  7. Whole Grain Bread
  8. Dark Chocolate
  9. Whole Eggs
  10. Avocados
  11. Dried Fruits
  12. Healthy Cereals
  13. Potatoes and Complex Carbohydrates
  14. Cheese
  15. Yogurts Made with Whole Milk
  16. Fats and Oils
  17. Cereal Bars
  18. High-Calorie Fruits
  19. Seeds
  20. High-Calorie Vegetables
  21. Full-Fat Dairy Products
  22. Homemade Protein Shakes
  23. Pasta
  24. Makhana
  25. Full-Fat Dairy Products

These foods are calorie-dense and packed with essential nutrients. They are great options for increasing your caloric intake when trying to gain weight.

1. Nuts and Nut Butters

Nuts and nut butters are high-calorie, nutrient-dense foods perfect for a weight gain plan. A small handful of raw almonds (32g) is 170 calories, 6g of protein, and 15g of fat.

Nuts are super calorie-dense so adding 2 handfuls to your daily intake will increase your calorie intake big time. Nut butters are also versatile and can be added to smoothies, yogurts, or crackers for a quick calorie snack.

For example, a peanut butter banana smoothie is 270 calories. If you have a nut allergy you can opt for other seed or nut butter alternatives. When buying nut butter always look for ones that only contain nuts, no added sugars or oils. Homemade nut butter is also a budget-friendly option.

2. Dairy Milk

Milk has been known for years as a weight gain and muscle-building food.[1]

It’s got a great mix of proteins, carbs, and fats so it’s a well-rounded nutrition. Plus it’s rich in calcium and other vitamins and minerals that are good for overall health.[2]

If you’re trying to build muscle mass, milk is a good option since it has both casein and whey proteins, two types of protein that are important for muscle growth.

A 2018 study showed that cow’s milk, especially when paired with strength training can help you add muscle mass. Research also says that milk (or a combination of whey and casein) yields more mass gain compared to other protein sources.

For a quick snack or post-workout boost try one cup (237ml) of whole milk which has 149 calories and 8 grams of protein.[3]

Dairy milk is a great addition to your diet, offering both casein and whey proteins that support muscle growth. It’s a quick, nutrient-rich drink to include for building muscle.

3. Rice

Rice is a cheap and versatile carb source for weight gain. 1 cup (158g) of cooked white rice has 204 calories, 44g of carbs, and very little fat.

It’s also calorie-dense so 1 serving can give you a lot of energy without feeling full. Perfect for people who get full quickly.

You can use microwavable rice packs or prepare big batches in advance to pair with proteins and fats throughout the week.

To add calories, consider mixing rice with ingredients like butter, scrambled eggs, or toasted seeds. Rice can also be complemented with sauces like curry or pesto for more flavor and richness.

Rice is a calorie-dense carbohydrate source that’s great for adding calories. It’s easy to prepare, versatile and works well in multiple meals throughout the day.

4. Red Meats

Red meats like beef and pork are great for building muscle. A 3 oz (85g) serving of steak has 228 calories, 24g of protein, and about 2.5g of leucine, a key amino acid that triggers muscle protein synthesis.[5] [6]

Red meats are also a natural source of creatine, a compound that helps with muscle growth and strength. Fattier cuts of meat will give you more calories than leaner options. This makes them perfect when you’re looking to increase your calorie intake.

A 2022 study review showed that red meat helps with muscle gain. It is especially effective when combined with strength training. This combination also prevents age-related muscle loss.[7]

Just remember high consumption of red meat has been linked to health risks like colorectal cancer. Limit your intake to around 50g per day.

Red meats are rich in protein and leucine, making them excellent for muscle building. Opt for fattier cuts to increase calorie intake, but moderate consumption is recommended for long-term health.

5. Salmon and Oily Fish

Salmon and other oily fish are bursting with quality protein and healthy fats. They are especially rich in omega-3. Omega-3 has many health benefits, including reducing heart disease.[8]

A 3 oz (85g) serving of wild Atlantic salmon has 155 calories. It contains 7g of fat and 22g of protein. This makes it a great choice for building muscle.

Salmon is versatile and can be cooked in many ways, grilled, smoked, etc. You can add it to salads, sandwiches, and wraps or eat it as a snack. Canned salmon is a more affordable option than fresh fish.

Salmon and oily fish are rich in protein and omega-3 fatty acids. They’re great for building muscle and providing heart-healthy fats.

6. Protein Supplements

Protein supplements are a go-to for athletes and bodybuilders looking to gain muscle.

Supplements come in many forms whey, soy, egg, and pea protein. Combining protein supplements with strength training will increase muscle and strength. Whey protein from dairy has all the essential amino acids for muscle growth.

A 2022 review found that taking protein at or above 1.6g per kg of body weight per day with resistance training will increase lean body mass. You can add protein powders to your smoothies, shakes, or meals to increase your protein intake.[9]

Protein supplements effectively increase protein intake. They are convenient, especially when combined with strength training for muscle growth.

7. Whole grain bread

Whole grain breads are another great source of complex carbs for a weight gain diet.

You can pair them with protein sources like eggs, meats, or cheese to make a balanced meal. They’re easy to add to sandwiches, wraps, or as a side to meals. For an extra health boost, look for breads high in fiber or seeds.

Sourdough made from whole-grain flour is also an option. It offers added benefits from probiotics. However, more research is needed to confirm these benefits.

Whole grain bread is an affordable and nutritious carb source. You can pair it with protein-rich foods to support weight gain.

8. Dark chocolate

Dark chocolate is full of antioxidants and has many health benefits. Look for 70% cacao or higher as it’s nutrient-dense and healthy.[10]

A 100g bar with 60-75% cacao solids has 600 calories, fiber, magnesium and antioxidants.

Ways to enjoy dark chocolate:

  • Topping cereal or granola
  • Adding to trail mixes
  • Pairing with fruit
  • Dissolving in hot milk
  • Dipping into nut butter

You can also make desserts like chocolate truffles, energy bites, or chocolate pudding. Make sure to choose high-quality for maximum benefits.

Dark chocolate is a calorie-dense, antioxidant-rich treat that fits well into a weight-gain diet.

9. Whole eggs

Eggs are among the most nutritious foods for building muscle and gaining weight. A large egg provides around 74 calories, with most of the nutrients concentrated in the yolk.[11]

There’s no strict limit for egg consumption for most healthy people. This makes eggs a flexible choice for breakfast, lunch, or dinner.

Prepare eggs in various ways, such as boiling, frying, scrambling, or poaching, and use them in dishes like:

  • Salads
  • Casseroles
  • Sandwiches
  • Omelets with vegetables, cheese, or meats

Eggs are nutrient-packed, versatile, and affordable, making them ideal for a calorie-boosting diet.

10. Avocados

Avocados are full of healthy fats and nutrients. Unlike most fruits, they are calorie-dense. One large avocado has 365 calories, 30 grams of fat, and 17 grams of fiber.[12]

Full of vitamins, minerals, and beneficial plant compounds avocados can be added to omelets or salads. One of the easiest and most popular ways to eat avocado is on toast. Just mash it up and spread it on your favorite bread. Add an egg for extra nutrients and calories.

Other creative ways to incorporate avocados into your diet include:

  • Guacamole
  • Soups
  • Wraps
  • Fries
  • Sushi
  • Toppings
  • Mayonnaise
  • Grilled, baked or pickled

Avocados are versatile, nutritious, and calorie dense. Add to meals or snacks to support your calorie needs.

11. Dried fruits

Dried fruit is a way to add calories, fiber, and antioxidants to your diet. They have naturally high sugar. They are a convenient snack to pair with protein sources like meat, cheese, or protein shakes.

Dates, a type of dried fruit, are high in fiber. You can use them in many recipes, from smoothies to energy balls. 2 Medjool dates are around 130 calories.[13]

Dried fruit is a way to add both calories and micros, perfect for your weight gain diet.

  • Calories: High-calorie content
  • Nutrients: Antioxidants, vitamins, minerals, fiber, natural sugars
  • Benefits: Convenient for healthy weight gain, reduces risk of diabetes and heart disease

12. Healthy cereals

Cereals are an excellent source of carbohydrates, calories, and essential nutrients. For example, oatmeal cooked with whole milk provides about 150 calories per 1 cup (237 mL) serving or 1/2 cup dry. Additional calories come from toppings like nuts, fruits, or sweeteners.

Enhance your cereal by adding these calorie-dense options:

  • Nuts or nut butter
  • Dried fruits
  • Chia seeds or flaxseed
  • Fresh berries
  • Homemade granola
  • Maple syrup or honey

Ready-to-eat cereals can also play a role in a balanced weight-gain diet. A 2016 review found they boost nutrient intake, reduce high blood pressure risk, and improve type 2 diabetes outcomes. Opt for options like:[14]

  • Oats
  • Granola
  • Multigrain varieties
  • Bran or muesli

Granola, a mix of cereals, dried fruits, and nuts, is particularly calorie-dense. Just 1/2 cup delivers 200–300 calories.

Cereals, especially when topped with calorie-rich add-ons, are a convenient way to pack in nutrients and calories.

13. Potatoes and complex carbohydrates

Potatoes and other complex carbs are cheap ways to add extra calories. These carbs release energy slowly and are a great source of fiber, potassium, and other nutrients.

Include complex carbs like quinoa, oats, sweet potatoes, beans, and legumes in your diet to help you gain weight. Potatoes and sweet potatoes store glycogen in your muscles which is the fuel for most physical activities.

They also have resistant starch which is good for gut health. For a calorie boost try adding sour cream to baked potatoes or olive oil to roasted veggies.

Complex carbs. Boots calories and nutrients. Fills muscle glycogen. Energy for workouts.

14. Cheese

Cheese is a time-honored, calorie-rich food that’s also a good source of protein. For example, 1 ounce of cheddar cheese contains 110 calories and 7 grams of protein.[15]

You can easily add cheese to a variety of dishes, from sandwiches and salads to casseroles and pasta. Popular dishes like macaroni and cheese can also serve as a base for nutrient-dense add-ons like vegetables or meats.

Cheese is a versatile, high-calorie ingredient that can boost the flavor and nutritional content of your meals.

15. Yogurts made with whole milk

Whole milk Greek yogurt is a convenient snack rich in protein, fats, and carbohydrates. A 1/2 cup (170 grams) serving provides 165 calories and 15 grams of protein, even before adding toppings.

For a high-calorie snack, try:

  • Yogurt with fresh or dried fruit, nuts, honey, or granola
  • Chocolate peanut butter yogurt pudding
  • Yogurt parfaits with granola and mixed berries
  • Smoothies for a creamy, protein-rich treat

Whole milk Greek yogurt is a nutritious, versatile option that can easily be incorporated into your meals or snacks.

16. Fats and Oils

Fats and oils are among the most calorie-dense foods, with 1 tablespoon of olive oil providing 120 calories.

Some popular options include:

  • Extra virgin olive oil
  • Sunflower oil
  • Walnut oil
  • Avocado oil
  • Coconut oil

For an innovative twist, add butter or coconut oil to your morning coffee for a calorie boost.

Incorporating fats and oils into your meals is an easy way to increase your calorie intake.

17. Cereal Bars

Healthier cereal bars are great for on-the-go snacking, with 150-200 calories on average. They’re also good pre or post-workout with a mix of slow and fast carbs.

Pair with protein-rich options like Greek yogurt, boiled eggs, cold cuts, or a protein shake. This will create a more balanced snack.

Or you can make your own cereal bars at home with ingredients you have in your pantry. If that’s not an option, store-bought bars are available.

Cereal bars are a portable, nutrient-dense snack that can help you increase your calorie intake effortlessly.

18. High-Calorie Fruits

Fruits like bananas, mangoes, plums, apricots, and dates are high in natural sugars and calories.

  • Calories: High-calorie content
  • Nutrients: Natural sugars, vitamins, minerals, fiber
  • Benefits: Provides energy and essential nutrients

19. Seeds

Chia, flax, and sunflower seeds are calorie-dense and full of nutrients.

  • Calories: High-calorie content
  • Nutrients: Healthy fats, protein, fiber, vitamins, minerals, antioxidants
  • Benefits: Adds extra calories and nutritional benefits to a meal, snack, or smoothie

20. High-Calorie Vegetables

Starchy vegetables and energy-dense fruits are the ones owners can add to their diet to ensure weight gain.

  • Calories: Extremely high
  • Nutrients: Carbohydrates, vitamins, minerals
  • Benefits: Give energy and nutrients to children for healthy weight gain.

21. Full-Fat Dairy Products

High-fat dairy foods contain a lot of calories. They also contain healthy fats and essential nutrients. These components make high-fat dairy foods a good option for weight gain.

  • Calories per serving: Varies (generally higher than low-fat options)
  • Nutrients: Calcium, vitamins A and D, and healthy fats
  • Proteins: Excellent.

22. Home Made Protein Shakes

Homemade protein smoothies are a great way to support weight gain and you have full control over the ingredients. They’re easy to customize and can be calorie-loaded for your goals.

Here are some to try. Use 2 cups (470ml) of dairy milk or soy milk as the base for each smoothie as they have more nutrients and calories than other milk alternatives:

  • Chocolate Banana Nut Shake: Blend 1 banana. Add 1 scoop of chocolate whey protein. Mix in 1 tablespoon (15ml) of peanut butter or other nut butter.
  • Vanilla Berry Shake: Blend 1 cup (237ml) of fresh or frozen mixed berries and ice. Add 1 cup (237ml) of whole milk Greek yogurt, which is high in protein. Include 1 scoop of vanilla whey protein.
  • Super Green Shake: Use 1 cup (237ml) of spinach. Add 1 avocado and 1 banana. Include 1 cup (237ml) of pineapple. Blend these ingredients with 1 scoop of unflavored or vanilla whey protein.

Each smoothie is approximately 400-600 calories and has loads of protein, vitamins, and minerals.

Protein smoothies are portable, tasty, and customizable to increase your daily calorie intake and meet your nutritional needs.

23. Pasta

Pasta is high in calories. It contains some carbohydrates, which can assist in gaining weight. This is especially true when pasta is soaked with nutrient-dense sauces and toppings.

  • Calories per cup: ~200
  • Nutrients: Carbohydrates, vitamins B, and iron
  • Proteins: Moderate (higher in whole grain and protein-fortified options)

24. Makhana

Makhana is a low-fat snack but high in protein and nutrients.

  • 1 cup: ~180 calories
  • Nutrients: Magnesium, potassium, phosphorus
  • Protein: Moderate

25. Full-Fat Dairy Products

Full-fat dairy is calorie-dense, rich in healthy fats and nutrients, and thus a suitable food choice for weight gain.

  • Calories per serving: Varies (higher than low-fat options)
  • Nutrients: Calcium, vitamins A and D, and healthy fats
  • Proteins: High

Also, High-calorie fruits are nutrient-dense options for those who want to gain weight. Bananas are a popular choice, with natural sugars and potassium. Avocado is a high-calorie fruit with healthy fats and fiber. Coconut is rich in healthy fats and can be consumed in various forms. Mangoes have natural sugars and vitamins. Dried fruits like dates, raisins, and prunes are concentrated sources of calories and fiber.

High Calorie Indian Meal Plan

A meal plan rich in calories gives an easy path for people who want to raise their caloric intake. Foods will include calorie-dense candidates such as whole grains, lentils, ghee, nuts, and full-fat dairy products.

The usual Indian food like biryani, paneer tikka, and dal makhani can fit into the meal plan. Eating high-calorie snacks such as samosas and pakoras, among others, would also contribute to the overall caloric intake.

A Sample of a 3000-Calorie Meal Chart with Food Options 

For more understanding regarding how many calories different foods have, see a more detailed food with a calorie chart.

TimeMeal
Breakfast Two whole wheat parathas with paneer (cottage cheese) stuffing, a glass of full-fat milk, and almonds
LunchOne cup of brown rice, one cup of mixed lentil curry (dal), one cup of mixed vegetable curry, curd, and salad
Pre-evening snack Vegetable sandwich with whole wheat bread, along with a glass of mango lassi
Evening snackDhokla (gram flour snack) with green chutney
DinnerTwo large rotis, one cup of chicken curry, one cup of mixed vegetable curry, and a bowl of salad
Bedtime snackA glass of warm milk with a few dates and cashews
WELLSASH SEA BUCKTHORN JUICE

WELLSASH SEA BUCKTHORN JUICE

Which High Calorie Foods Should You Avoid for Healthy Living?

For healthy living avoid processed and fried foods, sugary drinks, and foods high in added sugars and unhealthy fats. Limit refined carbs like white bread and sugary snacks and you will have a balanced diet.

Meal Planning Tips for Effective Weight Gain

How to Add High Calorie Foods to Your Diet

Start by adding calorie dense ingredients to your meals. Drizzle olive oil on veggies, add avocado to sandwiches or have an extra scoop of rice or quinoa with dinner. Small changes add up to big calories over time.

Portion Sizes and Meal Frequency

Eating bigger portions and more meals is a great way to increase calories. Aim for 3 main meals and 2-3 snacks a day to be in calorie surplus.

Budget Friendly High Calorie Meals

High calorie foods don’t have to be expensive. Buy staples like rice, oats, and peanut butter in bulk. Look for seasonal fruits and vegetables to keep costs low.

Frequently asked questions

The following includes some frequently asked questions regarding eating to gain weight.

How many pounds should I gain in a week?

There is no one size fits all amount of weight you should gain in a week. See a doctor or registered dietitian to get a personalized approach to weight gain for you.

Why can’t I put on weight?

Everyone’s body is different when it comes to gaining weight or building muscle. If you can’t gain weight see a doctor or registered dietitian for personalized advice and guidance to help you achieve your health and weight goals.

Which fruit is best for weight gain?

There is no one “best” fruit for weight gain. However, fruits are nutrient-dense, portable, and a great source of carbs so they are a good addition to a weight gain diet. Pairing fruits with calorie dense options like nut butter will increase the calorie content even more.

What foods are best for gaining weight?

Good foods for weight gain are those that provide a balance of nutrients and calories. These are usually protein rich foods, healthy fats and oils, complex carbs and full fat dairy products.

Your weight gain diet should be based on your likes, cultural background, budget and health goals. See a doctor.

What foods are high in calories for weight gain?

High calorie foods to gain weight include nuts, nut butters, seeds, full-fat dairy products, fatty fish like salmon, red meats, avocados, potatoes, rice, whole-grain bread, pasta, dried fruits, and healthy oils like olive or avocado oil. They furnish a mix of calories, nutrients, and healthy fats, making them ideal for adding more calories to your diet.

How can I get 3000 calories per day?

To get 3000 calories a day, focus on calorie dense meals and snacks. Plan meals that have protein, healthy fats and complex carbohydrates. Examples;

Breakfast: Oatmeal with whole milk, nut butter and banana.
Snacks: Trail mix, cheese or yogurt with granola.
Lunch: Rice bowl with chicken, avocado and olive oil.
Dinner: Pasta with meat sauce and cheese. Add snacks like smoothies or protein shakes to bridge the gaps between meals.

How do I gain 10 kg weight?

In order to gain 10 kg you need to be in a persistent surplus of calories. You need more calories to put on one pound of body weight or more. You can combine calorie-dense foods with some strength-training regimes to put on weight in a healthy way with muscle mass. Consulting a dietitian may get you a tailored plan that meets your health goals.

The bottom line

When it comes to gaining weight, you need to choose the right high calorie foods. Add nutrient dense foods like avocados, nuts, whole grains and dairy to your diet and you can gain weight healthily and sustainably.

Don’t forget to try out delicious snacks and energy packed meals to keep things interesting. Start your weight gain journey today with these tips and take the first step towards a healthier, stronger you! By adding high calorie food list to your diet you can fuel your body.

From healthy fats and nutrient dense seeds to calorie rich vegetables, these options give you a balanced way to fuel your body and achieve your health and fitness goals.

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Dr. Deep Dev Dutt

Dr. Deep Dev Dutt is a dedicated healthcare professional with extensive experience in internal medicine, cardiology, and public health. Holding a medical degree, MBBS, MD from Macomb Community College, Dr. Dutt has been committed to providing high-quality patient care and advancing medical research. With a passion for specific interests, preventive medicine, patient education, and healthcare innovation, he has contributed to numerous clinical studies and medical publications.

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