High-Calorie Foods for Healthy Weight Gain: 21 Best Choices You Must Try

Gaining weight can be just as challenging as losing it, especially for people with a fast metabolism, poor appetite, or medical conditions that cause unintentional weight loss. While junk food and sugary snacks may add calories, they are unhealthy in the long run. The right way to gain weight is by eating nutrient-dense, high-calorie foods that provide energy, protein, vitamins, and healthy fats.

21 Best High-Calorie Foods for Weight Gain

1. Nuts and Nut Butters

• Almond, cashews, walnuts, and peanuts are calorie-rich and loaded with healthy fats.

• Peanut butter or almond butter on toast makes a great snack.

2. Avocados

• Packed with heart-healthy monounsaturated fats.

• One avocado contains about 250 calories.

3. Cheese

• Rich in calcium, protein, and fat.

• Add cheese to sandwiches, salads, or pasta.

4. Whole Milk and Full-Fat Dairy

• Milk, yogurt, and cream add calories and protein.

• Great for shakes or smoothies.

5. Rice

• A cost-effective carb source.

• 1 cup of cooked rice provides ~200 calories.

6. Whole Eggs

• Contain protein, healthy fats, and essential vitamins.

• Eat boiled, scrambled, or in omelets.

7. Red Meat

• Rich in protein and creatine for muscle gain.

• Steak and lamb are excellent choices.

8. Salmon & Fatty Fish

• Loaded with omega-3 fatty acids.

• 1 fillet of salmon gives ~400 calories.

9. Potatoes and Starchy Vegetables

• Provide carbs, fiber, and extra calories.

• Sweet potatoes, yams, and corn are great options.

10. Dark Chocolate

• Rich in antioxidants and high in calories.

• Choose dark chocolate with at least 70% cocoa.

11. Granola and Trail Mix

• Perfect snack with nuts, dried fruits, and oats.

• Easy to carry and calorie-packed.

12. Bananas

• High in carbs and potassium.

• Pair with peanut butter for a weight-gain snack.

13. Healthy Oils

• Olive oil, coconut oil, and avocado oil are calorie-dense.

• Drizzle on salads, pasta, or bread.

14. Pasta and Whole Grains

• Excellent source of carbs and calories.

• Combine with cheese or chicken for extra nutrition.

15. Protein Shakes and Smoothies

• Easy to prepare at home.

• Blend milk, fruits, nut butter, and oats for a calorie boost.

16. Chickpeas and Legumes

• Rich in protein, carbs, and fiber.

• Great in curries, soups, or hummus.

17. Quinoa

• A super grain with complete protein.

• High in carbs and versatile in meals.

18. Coconut Milk

• Adds creaminess and calories to dishes.

• Rich in medium-chain triglycerides (MCTs).

19. Butter and Ghee

• High in calories and flavor.

• Add to rotis, rice, or toast.

20. Dried Fruits

• Dates, raisins, and apricots are calorie-dense.

• Easy to snack on between meals.

21. Smooth Peanut Butter & Jelly Sandwiches

• A childhood favorite that packs carbs, protein, and fats.

• Quick, tasty, and calorie-rich.

Tips to Gain Weight Safely

• Eat 5–6 small meals a day instead of 2–3 big ones.
• Add calorie-dense toppings like cheese, nuts, or olive oil to meals.
• Avoid relying only on junk food—focus on quality calories.
• Combine strength training with your high-calorie diet to build muscle, not just fat