High Calorie Foods for Weight Gain

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High-Calorie Foods for Weight Gain: A Simple Guide

If you’re looking to gain weight, it’s important to do it healthily. Consuming high-calorie foods can help you increase your weight, but you need to make sure that these foods are also nutritious. Here’s a simple guide to high-calorie foods that can help you gain weight healthily.

Why high-calorie foods?

High-calorie foods are energy-dense, meaning they have a lot of calories in a small amount of food. This makes it easier to consume more calories without feeling overly full. Along with calories, you also need a good balance of proteins, fats, and carbohydrates to ensure you’re getting all the nutrients your body needs.

Nuts and seeds

Nuts and seeds are excellent for weight gain. They are packed with healthy fats, protein, and fibre.

Almonds: A handful of almonds (about 23 almonds) contains roughly 160 calories. They are also rich in vitamin E, magnesium, and nutrients.

Walnuts: A handful of walnuts (about 14 halves) contain around 185 calories. They are a great source of omega-3 fatty acids.

Pumpkin Seeds: These seeds are high in calories and provide a good amount of zinc and magnesium. A quarter cup of pumpkin seeds has about 180 calories.

Nut Butters

Nut butters like peanut butter, almond butter, and cashew butter are dense in calories and easy to add to various foods.

Peanut Butter: Two tablespoons of peanut butter have around 190 calories. It’s also high in protein and healthy fats.

Almond Butter: Two tablespoons of almond butter contain about 200 calories. It’s rich in vitamins and minerals.


Dairy Products

Full-fat dairy products are a great source of calories, protein, and healthy fats.

Whole Milk: One cup of whole milk has about 150 calories. It’s also a good source of calcium and vitamin D.

Cheese: Cheese is very calorie-dense. For example, one slice of cheddar cheese contains about 113 calories.

Curd: A cup of full-fat Curd can have around 220 calories. It’s also high in protein and Antibiotics.


Starchy Vegetables

Starchy vegetables are higher in calories compared to other vegetables and can help you gain weight.

Potatoes: One medium potato has around 150 calories. They are also a good source of potassium and vitamin C.

Sweet Potatoes: One medium-sized sweet potato contains about 112 calories and is rich in fibre and vitamins.


Whole Grains

Whole grains are not only high in calories but also provide essential nutrients.

Brown Rice: One cup of cooked brown rice has about 215 calories. It’s also rich in fibre and B vitamins.

Quinoa: One cup of cooked quinoa contains basically 220 calories. It’s a complete protein, meaning it contains all nine essential amino acids.                                                  

Protein-Rich Foods

Protein is essential for building muscle, which can help you gain a healthy weight.


Chicken Breast: A 100-gramme serving of chicken breast has around 165 calories and is very high in protein.

Salmon: A 100-gramme serving of salmon contains about 206 calories. It’s also rich in omega-3 fatty acids.

Eggs: One large egg has about 70 calories. Eggs are also a great source of protein and healthy fats.


Healthy Fats and Oils

Adding healthy fats and oils to your meals can significantly increase the calorie content.

Olive Oil: One tablespoon of olive oil has about 120 calories. It’s also rich in monounsaturated fats.

Coconut Oil: One tablespoon contains about 117 calories and is high in medium-chain triglycerides (MCTs).

Smoothies and shakes

Drinking your calories can be an effective way to increase your intake without feeling too full.

  • Protein Shakes: You can make a protein shake with protein powder, milk, banana, and nut butter. A shake like this can have around 500–600 calories.
  • Fruit Smoothies: Blend fruits like bananas, berries, and mangoes with yoghurt and milk for a calorie-dense drink.

                                                  Tips for gaining weight


  1. Eat More Frequently: Have 5–6 smaller meals throughout the day instead of 2-3 large ones.
  2. Choose Nutrient-Rich Foods: Opt for foods that are high in nutrients as well as calories.
  3. Add Extras: Add cheese, nuts, seeds, or avocado to your meals for extra calories.
  4. Stay Hydrated: Drink plenty of water, but not right before meals to avoid feeling too full to eat.

By incorporating these high-calorie foods into your diet, you can increase your caloric intake and healthily gain weight. Remember, it’s important to combine these foods with regular physical activity to ensure you’re gaining muscle and not just fat.

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