47 Best High-Calorie Food Items to Gain Weight
Although the health risks associated with weight problems are frequently mentioned, underweight is also harmful. Underweight individuals usually burn more calories than they take in, so one probable rationalisation is that they must consume more high-calorie foods daily to accumulate weight.
Including energy-rich meals in your weight gain plan will help you reach your objectives. By emphasising nutrient-dense meals, you can also ensure that your weight-benefit journey includes more than just eating more energy.
Table of Content
What are Calories?
The unit used to measure strength is the calorie. Regarding dietary price, calories constitute the strength our bodies require to carry out daily responsibilities while eating ingredients and beverages.
Calories are the amount of energy that our body releases during the breakdown and absorption of food. Consequently, a person receives extra strength the more calories they ingest.
How Many Calories are Needed to Gain Weight?
A daily energy intake of 500 to 1,000 aids in a man's 0.5 kg weekly weight gain. Depending on his workout regimen and ability to consume macronutrients, this can beautify his muscular tissues or cause fat to accumulate.
The following energy chart for weight loss proves the facts based on how many calories a man needs to lose 72 to 81 kg at a rate of 0.5 kg per week.
Age |
Calories Per Day to Gain Weight |
| 20 | 3,230 kcal |
| 30 | 3,153 kcal |
| 40 | 3,075 kcal |
| 50 | 2,998 kcal |
| 51+ | 2,400 kcal |
The caloric surplus weight loss plan lets humans take advantage of weight healthfully. Enough excess calories by way of up to twenty is required for individuals who try to gain weight. An everyday resistance schooling plan and filthy bulking, or eating extra calories, additionally play a prime function in reaching sufficient profits in muscle and electricity.
Now, as for females, the amount of caloric surplus can vary between them. This might result from their lower muscle mass and shorter height. In reality, males have more lung capacity; thus, they need to eat more when exercising or engaging in any other physical activity.
Calories Calculator to Determine Calories for Weight Gain
Humans may use a calorie calculator to determine the daily calories their bodies must require. You can locate an internet calorie calculator for that. The program calls for a few crucial inputs to decide the daily calorie intake to gain weight.
Step 1: Click here to open Digit’s calorie calculator.
Step 2: Select the Gender, enter your age, Height, Weight, and Daily Activity Level, and click ‘Calculate.’
Step 3: You’ll see the results of your estimated calories.
Note: To attain specific outcomes, provide all of the data appropriately.
47 Best Food for Calories
A person's nutrition is crucial when gaining weight, especially sustainably and healthily. To ensure that the extra calories people consume don't merely add empty calories, it's essential for those trying to boost their calorie consumption to concentrate on nutrient-dense foods. The following food categories may aid in increasing caloric intake and causing weight gain:
List of High-Calories Fruits to Gain Weight
Incorporating fruits into your diet might be a great way to gain weight sustainably and healthfully. Fruits are generally linked to weight loss because of their high fibre and water content. Still, when eaten in large enough quantities, many fruits also include natural sugars, vitamins, and minerals that can increase calorie intake and overall weight gain.
SNo. |
Food | Description | Calorie Content |
| 1 | Banana | Bananas are a convenient energy source rich in carbohydrates and potassium. They are perfect for replenishing glycogen stores after workouts and supporting weight gain goals. | 105 kcal |
| 2 | Mangoes | With their deliciously sweet taste, mangoes provide a hefty dose of calories, vitamins, and antioxidants, aiding in weight gain while promoting overall health. | 99 kcal |
| 3 | Grapefruits | Although lower in calories compared to some fruits, grapefruits are high in fibre and vitamin C—these aid digestion and immune function, which are crucial for maintaining overall health during weight gain. | 52 kcal |
| 4 | Blueberries | Despite being small, blueberries are packed with antioxidants, fibre, and natural sugars. They offer a nutritious addition to a weight-gain diet while supporting overall well-being. | 84 kcal |
| 5 | Coconut Flesh | Coconut flesh is loaded with healthy fats and calories. It provides sustained energy, supports metabolism, and enhances satiety, making it an excellent choice for healthy weight gain. | 99 kcal |
| 6 | Avocados | Packed with heart-healthy fats, avocados are calorie-dense fruits that offer a mix of essential nutrients, including vitamins, minerals, and fibre. They aid in weight gain while supporting overall health. | 130 kcal |
| 7 | Dried Fruits | Concentrated in calories and natural sugars, dried fruits like raisins, dates, and apricots are convenient snacks that provide a quick energy boost, ideal for adding extra calories to a weight gain diet. | 359 kcal |
| 8 | Grapes | Despite their high water content, grapes are rich in natural sugars and antioxidants. They provide a burst of energy and support overall health during weight gain efforts. | 62 kcal |
| 9 | Pears | Pears are a good source of fibre, vitamins, and minerals. They promote healthy digestion and provide sustained energy, making them a nutritious addition to a weight-gain diet. | 101 kcal |
| 10 | Plums | Low in calories but high in fibre and antioxidants, plums support digestive health and provide essential nutrients to complement a weight gain regimen. | 30 kcal |
| 11 | Apple | While not as calorie-dense as some fruits, apples are rich in fibre and vitamin C. These nutrients promote satiety and aid digestion, essential to a balanced weight gain diet. | 255 kcal |
| 12 | Durian | Known for its distinctive taste and aroma, durian is calorie-dense and rich in healthy fats and carbohydrates, making it a potent addition to a weight-gain diet when consumed in moderation. | 42 kcal |
List of Vegetables High in Calories to Gain Weight
When it comes to gaining weight, vegetables might not be the first food group that comes to mind. However, many vegetables can be valuable additions to a weight gain diet due to their nutrient density and calorie content.
SNo |
Vegetables | Description | Calorie Content |
| 13 | Sweet Potatoes | Packed with complex carbohydrates and fibre, sweet potatoes provide a steady release of energy, supporting weight gain goals while offering essential nutrients like vitamins A and C for overall health. | 120 kcal |
| 14 | Potatoes | Potatoes are a versatile carbohydrate source with high-calorie content and vitamins and minerals, making them an excellent choice for adding bulk to meals and supporting weight gain efforts. | 150 kcal |
| 15 | Peas | Although lower in calories than some starches, peas are rich in protein, fibre, and micronutrients, contributing to muscle growth and overall health during weight gain. | 160 kcal |
| 16 | Corn | With its starchy nature, corn provides a substantial amount of calories, carbohydrates, and fibre, making it a valuable addition to a weight gain diet while offering essential nutrients like vitamin B and antioxidants. | 150 kcal |
| 17 | Beets | While not as calorie-dense as some root vegetables, beets are rich in natural sugars, fibre, and essential nutrients like folate and manganese, supporting energy levels and overall health during weight gain. | 70 kcal |
| 18 | Butternut Squash | Loaded with complex carbohydrates, fibre, and vitamins A and C, it provides sustained energy and promotes immune function, making it a nutritious choice for supporting weight gain goals. | 90 kcal |
| 19 | Pumpkin | Low in calories but high in fibre and essential nutrients like vitamin A, pumpkin offers a filling addition to meals, aiding in satiety and digestion during weight gain endeavours. | 50 kcal |
| 20 | Egg Plant | While not a significant source of calories, eggplant is rich in fibre and antioxidants, supporting digestive health and well-being during weight gain efforts. | 413 kcal |
| 21 | Carrot | Although carrots are primarily known for their beta-carotene content, they also offer a modest amount of calories and fibre, promoting satiety and providing essential nutrients during weight gain. | 364 kcal |
List of High-Calories Poultry Items to Gain Weight
One of the best ways to increase your calorie intake and encourage healthy weight gain is to include poultry in your diet. Turkey and other poultry are high in protein, necessary for maintaining and repairing muscular tissue. Poultry is also an excellent source of B vitamins, iron, and zinc, among other essential vitamins and minerals for overall health.
SNo. |
Poultry Items | Description | Calorie Content (as per 100 grams) |
| 22 | Chicken | Lean chicken breast provides substantial-high-quality protein for muscle repair and growth during weight gain. Additionally, it offers crucial nutrients like B vitamins and minerals, supporting overall health. | 290 kcal |
| 23 | Turkey | Like chicken, turkey is a lean protein source rich in essential amino acids for muscle building and repair. It's also low in fat, making it a favourable choice for those aiming to gain weight while minimising excess fat intake. | 250 kcal |
| 24 | Eggs | Eggs are a nutrient-dense food that balances protein, healthy fats, vitamins, and minerals. They provide essential amino acids for muscle growth and repair, making them a staple in weight gain diets. | 70 kcal |
| 25 | Duck | Duck meat offers a richer flavour than chicken or turkey and a slightly higher fat content. While still providing quality protein, duck also delivers essential nutrients like iron and B vitamins, contributing to overall health during weight gain. | 337 kcal |
List of Seafood High in Calories to Gain Weight
A weight-gain diet might include seafood, an incredibly flexible and nutritious food group, to boost calorie consumption. Even though seafood is frequently thought of as having few calories, several high-calorie alternatives can help you reach your weight-gain objectives.
SNo. |
Seafood | Description | Calorie Content |
| 27 | Salmon(150 grams) | Rich in omega-3 fatty acids and high-quality protein, salmon provides essential nutrients for muscle growth and overall health. Its calorie density and healthy fats make it an excellent choice for weight gain diets. | 271 kcal |
| 28 | Sardines(85 grams) | Sardines are a nutrient-dense fish packed with protein, omega-3 fatty acids, calcium, and vitamin D. Despite their small size, they offer significant nutritional value, supporting muscle development and overall health during weight gain. | 101 kcal |
| 29 | Mackerel(85 grams) | Mackerel is another oily fish abundant in omega-3 fatty acids, protein, vitamins, and minerals. Its calorie density and nutrient profile make it beneficial for promoting weight gain while providing essential nutrients for optimal health. | 155 kcal |
| 30 | Abalone(75 grams) | Abalone is a mollusc rich in protein, vitamins, and minerals such as iron and selenium. While lower in fat compared to oily fish, it still contributes to muscle growth and overall nutritional intake, supporting weight gain efforts. | 157 kcal |
| 31 | Cod(85 grams) | Cod is a lean white fish that provides high-quality protein and essential nutrients like vitamins B12 and D. While lower in fat than oily fish, it still offers valuable nutrients for muscle growth and overall health during weight gain. | 65 kcal |
| 32 | Haddock(180 grams) | Haddock is a lean white fish similar to cod. It offers protein, vitamins, and minerals with fewer calories and fat content. It provides a solid protein source for muscle development while supporting weight gain goals. | 139kcal |
| 33 | Pollack(95 grams) | Pollack is another lean white fish rich in protein and essential nutrients like selenium and vitamin B12. Despite being lower in fat than oily fish, it contributes to muscle growth and overall nutritional intake during weight gain. | 269kcal |
| 34 | Shrimp(85 grams) | Shrimp is a low-calorie, protein-rich seafood option containing essential nutrients like iodine, selenium, and vitamin B12. While not as calorie-dense as other proteins, shrimp offers valuable protein for muscle growth and repair during weight gain. | 77 kcal |
List of High-Calories Shakes and Drinks to Gain Weight
Drinks and shakes are easy ways to increase your calorie consumption, especially if you're trying to gain weight. These drinks provide nutrients and hydration and can easily be customised to incorporate high-calorie ingredients.
SNo |
Shakes and Drinks | Description | Calorie Content |
| 35 | Chocolate syrup with whole milk | Provides a rich, calorie-dense beverage with essential nutrients for weight gain. | 254 kcal |
| 36 | Orange soda | It is high in sugar and calories but lacks nutritional value, offering little benefit for healthy weight gain. | 238 kcal |
| 37 | Kiwi and strawberry juice | It offers a refreshing beverage rich in vitamins and antioxidants but lacks the calorie density needed for significant weight gain. | 222 kcal |
| 38 | High alcohol beer | Provides calories from alcohol but lacks essential nutrients, making it an inefficient choice for healthy weight gain and potentially detrimental in excess. | 206 kcal |
| 39 | Coffee with milk | This provides a caffeine boost and some nutrients from milk, but alone, it lacks sufficient calories and may not support significant weight gain without additional calorie sources. | 186 kcal |
List of Other Food Items High in Calories to Gain Weight
You can include a variety of additional foods in your diet to boost calorie intake and aid in weight gain. Incorporating various calorie-dense items into your meals and snacks efficiently increases your calorie intake.
SNo. |
Food Items | Description | Calorie Content |
| 40 | Nuts and Nut Butter | Packed with healthy fats, protein, and calories, nuts and nut butter are dense energy sources and essential nutrients. When consumed in moderation, they aid in healthy weight gain. | 206 kcal |
| 41 | Grains | Whole grains like rice, quinoa, and oats provide complex carbohydrates for sustained energy and fibre, supporting weight gain and digestive health. | 607 kcal |
| 41 | Granola | Combining oats, nuts, and dried fruits, granola offers a calorie-dense snack or breakfast option rich in carbohydrates, healthy fats, and fibre, perfect for aiding weight gain goals. | 597 kcal |
| 43 | Raisins | Raisins are a convenient and nutritious snack that boosts calorie intake. They are dense in natural sugars and calories. They provide quick energy and essential nutrients like iron and potassium. | 488 kcal |
| 44 | High Fat Milk | With its higher fat content, whole milk is a calorie-dense beverage rich in protein, calcium, and essential vitamins, supporting healthy weight gain and bone health. | 312 kcal |
| 45 | Tofu | Tofu is a versatile plant-based protein source that offers a good balance of protein, healthy fats, and carbohydrates, supporting muscle growth and overall nutrition during weight gain. | 263 kcal |
| 46 | Lentils | Lentils are nutrient-dense legumes packed with protein, fibre, and complex carbohydrates. They are ideal for boosting calorie intake and supporting muscle growth during weight gain. | 230 kcal |
| 47 | Whole Milk | With its protein, fat, and carbohydrates combination, whole milk provides a substantial source of calories and essential nutrients, promoting healthy weight gain and overall nutrition. | 298 kcal |
Causes of Low-Calories Intake
Calories' primary function is to give our bodies the energy they need to survive. In this sense, it's critical to comprehend the effects of inadequate calorie intake to appreciate their importance for bodily processes. A low-calorie intake can cause:
Other Tips for Gaining Weight in a Healthy Way
Here are some tips to gain weight healthily:
- Eat Nutrient-Dense Foods: Focus on consuming foods that are not only calorie-dense but also rich in nutrients such as proteins, healthy fats, vitamins, and minerals. Opt for whole foods like lean proteins, fruits, vegetables, whole grains, nuts, and seeds.
- Consume Regular Meals and Snacks: Aim to eat frequent meals and snacks throughout the day to consistently provide your body with the energy it needs for weight gain. Include a balance of carbohydrates, proteins, and fats in each meal and snack.
- Choose Healthy Fats: Incorporate healthy sources of fats into your diet, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats are calorie-dense and provide essential fatty acids that support overall health.
- Strength Training: Regular strength training exercises to build muscle mass, contributing to healthy weight gain. Focus on compound exercises targeting multiple muscle groups, gradually increasing the intensity and resistance.
- Stay Hydrated: Drink plenty of water throughout the day to support overall health and digestion. Avoid consuming calorie-free beverages like soda or sugary drinks, as they may displace nutrient-dense foods from your diet.
- Monitor Portion Sizes: Pay attention to portion sizes to ensure you consume enough calories to support weight gain without overeating. Use measuring cups, food scales, or visual cues to help you gauge appropriate portion sizes.
- Be Patient and Consistent: Weight gain takes time, so be patient with yourself and stick to your nutrition and exercise plan consistently. Set realistic goals and track your progress to stay motivated.
- Get Adequate Rest: Allow your body time to rest and recover by prioritising quality sleep each night. Aim for 7-9 hours of sleep per night to support muscle growth, hormone regulation, and overall well-being.
Consuming foods high in nutrients is essential for healthily gaining weight. Although eating more calorie-dense foods and drinks, such as chicken, fish, almonds, and shakes, might increase calorie intake, it is crucial to prioritise overall nutritional quality.
Your body will get the necessary elements to support weight gain and general health if you include a range of whole foods high in proteins, healthy fats, vitamins, and minerals.
