Best Foods to Gain Weight in 2024

Gaining quality body weight is a matter of habit!

Regularly including high calorie foods to gain weight is the primary key to achieve the desired body weight - easily and quickly. While eating healthily, one must also practice an active lifestyle and portion meals thoughtfully.

Talking about foods, there are some great options that most of us either ignore or are ignorant about. You will be surprised to know that just by including certain foods can significantly help us achieve a higher body weight. This article contains information on some very effective and reasonably priced weight gain foods.

But first, let’s talk about… 

How Does Food Help Gain Weight

Needless to say, the quality and quantity of food we consume directly impacts our overall health. There is a constant interplay of food intake and output that one has to monitor and balance to achieve the desired results.

A diet that comprises an increased quantity of foods for weight gain compared to the number of calories spent (via activities performed throughout the day) can lead to weight gain.

MORE CALORIES CONSUMED - LESS CALORIES SPENT = WEIGHT GAIN

On the other hand, it would become difficult to increase body weight if the daily food intake of any person lacks ample quantity of foods that help with weight gain and instead an increased amount of time is spent in utilizing the stored or ingested calories via physical work.

Correspondingly, this high energy output and less food intake leads to weight loss.

While one can enhance physical output by working out regularly, it's quite difficult to stop someone from reducing their physical activity. We all know that it’s quite impractical to ask someone to stop moving and just sit at a place to save the calories spent on moving around for even the daily routine jobs!

This is why food plays a very important role in assisting in weight gain.

Which are the Best Foods for Weight Gain

If you are aiming to gain body weight, good quality foods consisting of a high calorie content must be your primary food source.

Calorie dense foods are the front players in assisted weight gain as they ensure a steady intake of higher than regular calorie content without making drastic changes in your regular meal consumption pattern.

Instead of opting for sugary or fatty foods containing unhealthy nutrients (simple sugars and unhealthy fats), choose high calorie foods with healthy fats and carbs. At times, one tends to easily feel full after consuming high calorie foods. So, eating smaller meals but more frequently throughout the day would be a wise choice for a constant supply of nutrients to carry on with your day’s job.

This means, by including foods that gain weight you will be ingesting a higher calorie concentrated meal without having to eat more!

Here are the best weight gain foods that should have a dedicated place in the pantry of individuals aspiring for a higher body weight.

1. Nuts

Nuts are the best weight gain food as they are rich in calories and other vital vitamins and minerals that assist in absorption and utilization of several nutrients, including energy.

Most of the nuts are a great source of healthy fatty acids, protein, iron, potassium, selenium, zinc, calcium, vitamin E, and certain B vitamins.

For your reference, 1 cup shelled walnuts (50 halves or 100 grams) provide 654 calories 1 cup pistachios (123 grams) provide 691 calories 1 cup halved pecans (99 grams) provide 684 calories 1 cup whole almonds (143 grams) provide 827 calories 1 cup whole hazelnuts (135 grams) provide 848 calories 1 cup pine nuts (135 grams) provide 909 calories 1 cup macadamia nuts (134 grams) provide 962 calories

Besides being a great source of energy, nuts are pretty versatile to use as well.

You can eat them as such, slice them over your food preparations, turn into powder and replace regular grain-based flour with their powdered version, or create several other interesting food preparations using them.

2. Dried fruits

Of the best food sources in this category, dried fruits should certainly be the top choice amongst the list of best foods to gain weight.

These fruits are slightly sweeter in taste than their regular fresh fruit version. This is because the nutrients in dried fruits are much more concentrated because of the water loss owing to dehydration.

So, on days you crave for a quick sweet bite, just grab a few dried fruits and load your body with some very vital vitamins, minerals, and carbohydrates.

You will be amazed to know that just like nuts, most of the dried fruits too are a rich source of iron, magnesium, potassium, phosphorus, and even calcium.

For your reference, 1 cup dried apricot (halved or 130 grams) provide 314 calories 1 cup dry shredded coconut (85 grams) provide 388 calories 1 cup prunes (174 grams) provide 418 calories 1 cup seedless raisins (145 grams) provide 434 calories 1 cup dried figs (149 grams) provide 496 calories 1 cup medjool dates (238 grams) provide 502 calories

To enjoy its benefits, you can pop-in a handful of dried fruits as such or add to the dessert preparations for plenty of natural sweetness, blend in your smoothies, or add them to the jams and marmalade preparations as well.

3. Fatty fish

When it comes to healthy proteins, fish meat has always been a front-runner. Not only that, fatty fish is a great food to gain weight. Seafood is both light on the belly and is loaded with heart-friendly nutrients, making it an ideal food to include on a weight gain diet.

There is a huge variety of fish that you may choose from. Just ensure you procure fresh, locally available, and wild-caught varieties that are both safe to eat and nutritionally loaded.

For your reference, 100 grams halibut provide 115 calories 100 grams blue fin, wild tuna provide 144 calories 100 grams herring provide 203 calories 100 grams Atlantic salmon provide 208 calories 1 fillet pollack (approx. 95 grams) provide 269 calories 1 fillet white fish (approx. 160 grams) provide 293 calories 100 grams mackerel provide 305 calories

It’s best to include fish at least two to three times in your weekly menu. Pairing it with starchy veggies will increase the appeal of the whole meal and make it even more calories dense.

4. Avocado

This rich textured fruit is a store house of vital nutrients and plenty of good calories. Amongst the fruits, avocados are an excellent source of healthy fats, vitamins (beta-carotene, vitamin C, vitamin E, vitamin K, vitamin B6), minerals (potassium, magnesium), and antioxidants that make it the perfect food for weight gain in this category.

Each 100 gram serving of avocado provides about 160 calories and nearly 2 grams of proteins. Interestingly, this fatty fruit is loaded with healthy fats and has zero cholesterol.

Avocados have no strong flavor and taste of their own making it quite convenient to include these in the menu. You can add it to salads, curries, sides, desserts, and even smoothies.

5. Whole milk

Milk, as we all know, is closest to what we will ever call a complete food. It is a good source of almost all nutrients under the sun, except vitamin C. Even the protein content of milk is pretty balanced, and it contains two of the most popular ingredients that several gym instructors swear by - whey and casein!

People who are lactose-intolerant can opt for other plant-based milk options, such as almond milk, soy milk, coconut milk, oat milk, etc. So, there should not be any reason to stop you from relishing the benefits of this best food for weight gain.

For your reference, 250 ml unsweetened almond milk provide 160 calories 250 ml unsweetened soy milk provide 330 calories 250 ml unsweetened oat milk provide 500 calories 1 cup (240 ml) of unsweetened coconut milk provide 552 calories 250 ml whole cow milk provide 620 calories

However, it is best if you choose a whole milk version instead of opting for a low-fat variety for any of the milk alternatives. This is because the low-fat or reduced-fat version has a lower content of several vital nutrients, including fat.

You may enjoy milk as a quick snacking food that takes no time to ingest or add to your daily breakfast preparations from pancakes, smoothies, fruit bowls, smoothie bowls, or to the bowl of cereal.

6. Whole eggs

Eggs are a healthy weight gain food as they are loaded with all the good nutrients such as proteins, calcium, biotin, selenium, vitamin D, vitamin B2, vitamin B6, and cobalamin.

Each 50 grams of this goodness provides 77 calories and slightly more than 6 grams of protein. This versatile food to make you gain weight can be consumed in innumerable ways and even in all three major meals of the day.

For your reference, 1 raw quail egg (9 grams) provide 14 calories 1 poached egg (large or 50 grams) provide 71 calories 1 raw egg (large or 50 grams) provide 72 calories 1 boiled egg (large or 50 grams) provide 78 calories 1 fried egg (large or 46 grams) provide 90 calories 1 egg omelet (large or 61 grams) provide 94 calories 1 raw goose egg (large or 144 grams) provide 267 calories

It’s best to keep the count within a reasonable limit and can include as many as up to three eggs per day in your daily meal plan.

7. Rice

This household staple is a pretty familiar ingredient that can help you gain weight fast as it is calorie-dense. This means that you consume a higher calorie content in each serving.

For your reference, 1 cup cooked parboiled white long-grain rice (158 grams) provide 194 calories 1 cup steamed white rice (132 grams) provide 199 calories 1 cup cooked white long-grain rice (158 grams) provide 206 calories 1 cup cooked brown long-grain rice (195 grams) provide 216 calories 1 cup cooked white short-grain rice (186 grams) provide 242 calories 1 cup cooked wild rice (80 grams) provide 286 calories

Ideally, you must couple this grain with a protein and vegetable combo as rice on its own lacks several micronutrients.

The choices are endless and can vary depending upon your choice of cuisine and protein. Nevertheless, rice can also be used to prepare certain delicious desserts like kheer, sweetened rice, and other Asian puddings.

8. Nut Butter

Talking about what food makes you gain weight fast? Nut butter should be one sound that must echo from all corners!

Available in several varieties, all of which are pretty versatile in usage, this ingredient makes our life so rich and decadent.

For your reference, 2 tablespoons cashew butter (32 grams) provide 188 calories 2 tablespoons chunky peanut butter (32 grams) provide 190 calories 2 tablespoons smooth peanut butter (32 grams) provide 191 calories 2 tablespoons almond butter (32 grams) provide 196 calories 2 tablespoons walnut butter (32 grams) provide 209 calories 2 tablespoons coconut butter (31 grams) provide 220 calories

Mostly used as an ingredient for smoothies or to spread over a toast, nut butter can be a fantastic high calorie snack ingredient. It is best if you pick the natural, no added preservatives variety or a homemade recipe for your good health.

9. Starchy Vegetables

There are several veggies that we must include in our daily diet for a balanced meal intake. Of which, starchy vegetables make a unique category of their own.

Potatoes, colocasia, yam, corn, sweet potatoes, green peas, beets, acorn squash, turnip, butternut squash, and carrot are the residents that come under the roof of starchy veggies.

For your reference, 100 grams of acorn squash provides 40 calories 100 grams of carrot provides 41 calories 100 grams of beet provides 43 calories 100 grams of butternut squash provides 45 calories 100 grams of green peas provides 81 calories 100 grams of yellow or white sweet corn provides 86 calories 1 portion sweet potato (150 grams) provide 174 calories 1 portion boiled potato (200 grams) provide 177 calories 1 portion yam (170 grams) provide 197 calories 1 portion baked potato (173 grams) provide 212 calories 1 portion red potato (360 grams) provide 252 calories 100 grams potato flour provide 361 calories

Besides adding complex carbohydrates and plenty of calories to your meals, these are a rich source of fiber, antioxidants, potassium, and certain minerals. Complex carbohydrates are those unique buddies that ensure a steady release of energy throughout our day.

Amongst the foods help gain weight, some of the starchy vegetables can be added to practically all meal courses while some can be dehydrated and turned into flour as well. So, adding starchy veggies in all major meals will both add variety and the right amount of nutrition in your day’s diet.

10. Seeds

In the food world, healthy seeds are another close associate of nuts that are packed with all the good things’ food has to offer. These are potent mini bombs of vital nutrients that we must add to our daily diet.

Healthy seeds are a plant-based high caloric store house of healthy fats, protein, iron, magnesium, zinc, potassium, vitamin E, B vitamins, vitamin K, fiber, and antioxidants.

For your reference, 1 tablespoon of poppy seeds (approx. 9 grams) provides 46 calories 1 tablespoon of sunflower seeds (approx. 8 grams) provides 51 calories 1 tablespoon of sesame seeds (approx. 9 grams) provides 52 calories 1 tablespoon of whole flax seeds (approx. 10 grams) provides 55 calories 1 ounce of dry chia seeds (approx. 28 grams) provides 138 calories 1 ounce of dried pumpkin seeds (approx. 28 grams) provides 158 calories

Seeds can be used in diverse preparations as they offer pretty flexible usage. You can add them as such or powder them into food preparations.

Right from desserts, beverages, mains, snacks, and even soups can be enhanced, in terms of texture, flavor and nutrition, by adding various types of seeds.

11. Whole-grain Bread and Pasta

Using whole grain-based foods as the primary source of carbohydrates can enhance the overall nutritional quality of the meal. Combine it with a good quality protein source to back up your body with plenty of good nutrients.

This food product must be the easiest to include as it is a familiar ingredient and all you have to do is to switch your regular breads with the whole-grain version.

For your reference, 1 slice of whole wheat bread (approx. 28 grams) provides 69 calories 1 slice of barley bread provides 73 calories 1 slice of oats bread (approx. 30 grams) provides 74 calories 1 medium slice of buckwheat bread provides 74 calories 1 slice of rye bread (approx. 32 grams) provides 83 calories 1 slice of amaranth bread (approx. 40 grams) provides 85 grams 2 slices of millet bread provide 185 calories 1 cup quinoa pasta (approx. 149 grams) provides 230 calories 1 cup whole wheat pasta (160 grams) provides 240 calories 100 grams of oat pasta provides 361 calories

Similarly, pick your pasta or any breakfast cereal preparation sourced from the whole-grain variety.

Luckily for us, with the revolution in the food industry it is now pretty convenient to find healthy and whole-grain options in a diverse range of foods, including granola, cereal bars, muesli, breakfast cereal, noodles, pasta, and a huge variety of breads.

12. Dark Chocolate

How can we discuss healthy high calorie foods and leave this epitome of indulgence? Chocolates are a perpetual ingredient of so many drool worthy recipes and there will be no way that you have to deprive yourself of one.

Dark chocolates, especially the ones with added nuts and dried fruits, are a great in-between snack food as they are calorie dense. Just a small bite will supply plenty of calories and other supporting nutrients to help you carry on with the day’s job.

Each 100 grams bar of dark chocolate with 70% to 85% solids offer 604 calories, 7.9 grams of protein, 11 grams of fiber, 12 mg of iron, 230 mg of magnesium, and several other antioxidants.

Besides, there are many other reasons for you to include this God’s food in your regular meals. Regularly eating dark chocolate can help to reduce the risk of heart problems, diabetes, blood pressure, and cholesterol, and enhance brain function.

By now we are quite certain, after reading all this, you can very well find ways to sneak in a couple of bites into your meals everyday. Right? So, fearlessly enjoy this decadence but in limited quantities!

Conclusion

With this exclusive and detailed list of foods high in calories for weight gain you can certainly enhance your physique to a stable frame in a short time. Practicing healthy eating habits paired with carefully monitored food intake, both in terms of quality and quantity, can most definitely take you closer to your health goals.

In this article we have shared foods from a wide perspective so that you enjoy plenty of choices throughout the week and not feel stuck up eating a mundane menu!

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Frequently Asked Questions

What foods make you gain weight fast?

Foods for healthy weight gain are diverse as there is no one food in particular that you can eat to increase the body mass. Bulking up involves strategically including high calorie foods to gain weight.

As shared earlier, the best food to gain weight is an amalgamation of some specific food products from all food groups, including milk and milk products, vegetables, fruits, cereals and grains, animal and plant-based proteins, sugar or sweet foods, and healthy fats.

How can I eat 3,000 calories a day?

To eat a calorie heavy diet, you have to focus on consuming small yet regular meals throughout the day without making any one meal too heavy for your body to digest. Besides, you also have to ensure that the meal is nutritionally balanced with all the vitamins and minerals, which helps the food to be metabolized perfectly in our body.