20 Best Weight Gain Foods for you
Written by Shreyanshu Maheshwari
Start Gaining weight healthily with these Best Weight Gain Foods
Gaining weight might be a struggle for many. People think that if they eat more, they will gain weight. Well, that’s not all true. If you keep eating food items with very low calories, then you are not going to gain any significant amount of weight.
To gain weight, you need to eat food items which are high in calories and are safe for your health.
Many people eat junk and fast foods to gain weight. These foods are high in calories, But are they healthy for you? No.
Eating junk and fast food may help you to gain weight, but they are not safe for you. These Junk and Fast foods lead to many health problems, Like:
- They will Spike your blood sugar level and Increase your cholesterol level, which may lead to Diabetes and Heart Disease.
- They may lead to Difficulty in breathing, Depression, Bones could weaken, and you will have digestive disorders.
Do you want all these problems? Absolutely NO!
You can gain weight healthily too. How? As we said before, You need to eat foods which are high in calories and safe for your health.
Don’t worry! You don’t have to do research to find these types of foods. The Fitness Levels already searched and found out the best weight gain foods for you which will help you gain weight healthily.
1. Pecan
Pecan is an excellent food to gain weight in a healthy manner. They are rich in essential nutrients. Pecans have high calorie and fat content, and consuming more calories than you burn, is what makes you gain weight.
Pecans can lower LDL cholesterol, also called bad cholesterol (1). It has a low Glycemic index (GI) that will not raise your blood sugar and may help you avoid blood sugar spikes.
Nutritional Value Of Pecan
Serving Size: 100 grams (g)
Calories: 691 kcal
Protein: 9.17 g
Fat: 72 g
Carbohydrate: 13.9 g (Dietary Fiber: 9.6 g, Sugars: 3.97 g)
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Choline, Betaine
Minerals: Potassium, Phosphorus, Magnesium, Calcium, Iron, Zinc, Copper, Manganese, Selenium, Fluoride
(source)
2. Ghee / Clarified Butter
Ghee is also known as Clarified Butter. It contains a high amount of calories, and almost all the calories in Ghee come from fat. So adding it to your weight gain diet will help you gain the extra kilos.
Almost 62% of the fat present in Ghee is Saturated Fat.
Ghee is a great food to gain weight. But due to its high amount of saturated fat, consuming it more can increase the risk of heart disease.
So to gain weight healthily, consume it in moderation. If you consume 2000 calories a day, you can take up to 2.5 tablespoons of Ghee. (2)
Nutritional Value of Ghee
Serving size: 100 grams (g)
Calories: 876 kcal
Protein: 0.28 g
Fat: 99.5 g
Carbohydrate: 0 g
Vitamins: Vitamin A, Vitamin E, Vitamin K, Vitamin B12, Choline, Riboflavin, Niacin, Vitamin B6, Thiamin
Minerals: Calcium, Phosphorus, Potassium, Sodium, Zinc, Copper
(source)
3. Pasta
Pasta is a tasty food to gain weight and a good source of essential nutrients.
You can make it more calorie-dense by adding a few things to it. You can add some Sauce, Mayonnaise, Cheese, Meat, Vegetables, healthy oil, herbs, or spices to your pasta to increase the overall calorie content, which will help you gain weight quickly.
The high amount of carbohydrates and calories in pasta will help you gain weight.
Nutritional Value Of Cooked Pasta
Serving Size: 100 grams (g)
Calories: 158 kcal
Protein: 5.8 g
Fat: 0.93 g
Carbohydrate: 30.9 g (Dietary Fiber: 1.8 g, Sugars: 0.56 g)
Vitamins: Vitamin E, Niacin, Folate, Choline, Betaine, Pantothenic Acid, Vitamin K, Thiamin, Riboflavin, Vitamin B6
Minerals: Phosphorus, Selenium, Potassium, Magnesium, Calcium, Iron, Sodium, Zinc, Copper, Manganese
(source)
4. Granola
Granola is high in Fat, Carbs, and Protein. Its rich calorie content makes it an incredible food for weight gain.
Making your own granola is more recommended because many brands in the market fill it with high amounts of sugars, unhealthy oil, and other preservatives.
To make this weight gain food, you can use many different ingredients like – Oats, Nuts, Chia seeds, Flax seeds, sunflower seeds, sesame seeds, Pumpkin seeds, Healthy oils, and Nut Butter, Honey, and Dry Fruits.
You can consume it with Full cream milk, yoghurt, curd and fruits. Granola is highly nutritious and an excellent source of fiber, vitamins and minerals.
A 100 grams servings of Granola contains approx 400 – 550 kcal Calories.
5. Paneer
Paneer, also known as Indian Cottage Cheese, has excellent nutritional content. It must be a part of your diet plan for weight gain. Why? Because paneer is high in fat, protein, and calories. It contains essential nutrients. Paneer is not only a good weight gain food but also a good muscles building food. You can even make your own paneer at home. Consume paneer made from Full-fat milk because it will have more calories.
Nutritional Value of Paneer
Serving size: 100 grams (g)
Calories: 321 kcal
Protein: 25 g
Fat: 25 g
Carbohydrate: 3.57 g (Dietary Fiber: 0 g, Sugars: 3.57 g)
Minerals: Calcium, Sodium, Potassium
(source)
6. Walnuts
Walnuts are a calorie-dense food, which means even small portions of it are high in calories. These nuts are a great option if looking for food to gain weight. Walnuts are higher in Omega 3 fatty acids than other nuts.
According to research, Monounsaturated and Polyunsaturated fatty acids in walnuts can lower the Bad Cholesterol (3). Lowering Bad Cholesterol will keep your heart healthy. The high amount of calories and healthy fat, make walnuts a healthy weight gain food.
Nutritional Value Of Walnut
Serving Size: 100 grams
Calories: 654 kcal
Protein: 15.2 g
Fat: 65.2 g
Carbohydrate: 13.7 g ( Dietary Fiber: 6.7 g, Sugars: 2.61 g )
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Choline, Betaine
Minerals: Potassium, Phosphorus, Magnesium, Calcium, Manganese, Zinc, Iron, Sodium, Copper, Selenium
(source)
7. Mayonnaise
Many people consider mayonnaise to be unhealthy food. But the healthiness or unhealthiness depends on how it is prepared.
Most of its portion is made up of egg yolks and oils, and that’s why it is rich in fat.
Most of the fat in mayonnaise is unsaturated fat (healthy fat). But it is also high in saturated fat, so consuming more of it can be risky for your heart health.
There is no doubt that mayonnaise is good food for weight gain. But to stay risk-free and healthy, it is advised to consume it in moderation.
You can also make healthy mayonnaise at home. Instead of using Raw eggs, Pasteurize your eggs to kill salmonella bacteria.
The type of oil used is the most crucial factor which decides how healthy the mayonnaise will be. So use healthy mild flavoured oils.
Some healthy oils that can be used are: flaxseed oil, olive oil, sesame oil, avocado oil and safflower oil, canola oil, walnut oil, peanut oil, or sunflower oil.
Nutritional Value Of Regular Mayonnaise
Serving Size: 100 grams (g)
Calories: 680 calories
Protein: 0.96 g
Fat: 74.8 g
Carbohydrate: 0.57 g (Dietary Fiber: 0g, Sugars: 0.57 g)
Vitamins: Vitamin A, Choline, Vitamin D, Vitamin E, Vitamin K, Pantothenic Acid, Folate, Vitamin B12, Vitamin B6, Thiamin, Riboflavin
Minerals: Calcium, Sodium, Phosphorus, Potassium, Magnesium, Iron, Zinc, Copper, Selenium, Manganese
(source)
8. Raisins
Raisins can be a great add-on to your daily calorie intake. They are high in calories. Consuming more calories than you burn is what will make you gain weight.
Raisins are a good source of essential nutrients that make them a healthy weight gain food. Raisins are rich in Soluble fiber that will aid your Digestion.
According to a study consuming raisins may help reduce cardiovascular risk factors (4).
Raisins can be paired with nuts, curds, oats, and salads, depending on your taste and preference.
Nutritional Value of Golden Seedless Raisins
Serving Size: 100 grams (g)
Calories: 301 kcal
Protein: 3.28 g
Fat: 0.2 g
Carbohydrate: 80 g (Dietary Fiber: 3.3 g, Sugars: 65.7 g)
Vitamins: Vitamin C, Vitamin E, Vitamin K, Riboflavin, Niacin, Vitamin B6, Folate, Choline, Thiamin
Minerals: Calcium, Potassium, Phosphorus, Magnesium, Sodium, Zinc, Copper, Manganese, Selenium, Iron
(source)
9. Avocado
Avocados are loaded with calories, healthy fat, and nutrients. Eating this high-calorie fruit will lead you to some serious weight gain. Avocados will increase good cholesterol (HDL cholesterol) in your body (5). Consuming Avocados also lowers the risk of heart disease (6)
Avocado has more calories than many other fruits and vegetables. It is low in carbohydrates and sugars. They have a low GI (Glycemic Index) that makes it a health-friendly weight gain food even for someone with diabetes.
Nutritional Value of Avocado
Serving Size: 100 grams (g)
Calories: 160 kcal
Protein: 2 g
Fat: 14.7 g
Carbohydrate: 8.53 g (Dietary Fiber: 6.7 g, Sugars: 0.66 g)
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Choline, Betaine
Minerals: Potassium, Phosphorus, Magnesium, Calcium, Sodium, Zinc, Copper, Iron, Manganese, Selenium, Fluoride
(source)
10. Dates
Dates will be a great add-on to your weight gain diet. They are highly nutritious. Despite being high in sugar, they have a low glycemic index (GI), which means dates are less likely to spike your blood sugar levels. Dry fruits like dates contain a high amount of calories than fruits. Due to their high calorie and carb content, they are recommended for weight gain. Dates can make a tasty pair with yoghurt, Skakes, Nuts, Curd, milk, etc. They are a great food to gain weight.
Nutritional Value of Medjool Dates
Serving Size: 100 grams (g)
Calories: 277 kcal
Protein: 1.81 g
Fat: 0.15 g
Carbohydrate: 75 g (Dietary Fiber: 6.7 g, Sugars: 66.5 g)
Vitamins: Vitamin A, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Choline, Betaine
Minerals: Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Manganese, Copper, Zinc
(source)
11. Dark Chocolate
Dark chocolate is delicious food for weight gain. It is high in fat and calories. Go for chocolates with 70% cacao or higher and are lower in sugar. The chocolates with lower percentages of cacao have more added sugars and unhealthy fats. This excellent weight gain food is also rich in antioxidants and nutrients.
Eating Dark chocolates will impact your daily calories, and you will gain weight over time.
According to a study, Dark Chocolate increases good cholesterol (HDL Cholesterol) and reduces LDL oxidation (6).
Nutritional Value of 70-85% cacao Dark Chocolate
Serving Size: 100 grams (g)
Calories: 598 kcal
Protein: 7.79 g
Fat: 42.6 g
Carbohydrate: 45.9 g (Dietary Fiber: 10.9 g, Sugars: 24 g)
Vitamins: Vitamin A, Vitamin E, Vitamin K, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Pantothenic Acid, Thiamin
Minerals: Phosphorus, Magnesium, Potassium, Calcium, Sodium, Iron, Zinc, Manganese, Copper, Selenium
(source)
12. Healthy Oils
Oils are extremely dense in calories, so they will make you gain weight rapidly. But are Oils healthy? Should we consider them in our diet plan for weight gain?
Well, the healthiness of oil depends upon how it’s made. Highly processed refined oils are dangerous for your health.
The healthier choice for oils will be unrefined oils, which are prepared using the Cold-Pressed or Wood-Pressed method.
Some types of oils which you can use are: Olive Oil, Extra virgin olive oil, Avocado oil, Canola oil, Corn oil, Coconut oil, Walnut oil, Peanut oil, Soybean oil, Safflower oil, Sunflower oil, Flaxseed Oil, Sesame oil, Fish Oil, etc.
Some kinds of Oils are healthy and great food to gain weight. But oils contain a lot of fat too. So, to be on the safe side, it is recommended to consume oils in moderation.
13. Red Meat
Red meat is any meat that comes from mammals. It is red in colour and good food for gaining weight because of its high calorie and fat content. Red meat is nutritious, but do not go for processed red meats, such as bacon and sausage, as they may contain preservatives that can harm your health.
Red meat is not just a good weight gain food, but it’s also great for building muscles because it is high in protein and contains natural creatine.
Keep in mind that high consumption of Red Meat is linked with several diseases, like heart disease and even cancer (7). So it is advised to consume it in moderation if you want to stay healthy and safe.
Nutritional Value of Raw Beef Meat (70% lean / 30% fat)
Serving Size: 100 grams (g)
Calories: 332 kcal
Protein: 14.4 g
Fat: 30 g
Carbohydrate: 0 g
Vitamins: Vitamin A, Vitamin D, Vitamin E, Vitamin K, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Choline, Betaine, Thiamin
Minerals: Potassium, Phosphorus, Sodium, Calcium, Magnesium, Zinc, Iron, Selenium, Copper, Manganese
(source)
14. Peanut Butter
Peanut butter is high in calories, fat, and protein. Consuming higher calories than you can burn will make you gain weight.
Peanut butter is not only good food for weight gain but also works well when it comes to building muscles because of the high amount of protein present in it.
Many peanut butter brands add a lot of Sugar, Hydrogenated Fat, sodium, and other preservatives to their products. These added preservatives will harm your health.
Look for a brand that doesn’t add any of these unhealthy things, or you can even make your own peanut butter at home, and it’s pretty easy.
Nutritional Value of Peanut Butter:
Serving Size: 100 grams (g)
Calories: 598 kcal
Protein: 22.2 g
Fat: 51.4 g
Carbohydrate: 22.3 g (Dietary Fiber: 5 g, Sugars: 10.5 g)
Vitamins: Vitamin E, Choline, Niacin, Thiamin, Folate, Pantothenic Acid, Vitamin B6, Betaine, Riboflavin, Vitamin K
Minerals: Potassium, Phosphorus, Magnesium, Calcium, Sodium, Zinc, Iron, Copper, Manganese, Selenium
(source)
15. Homemade Shake
Shakes are tasty, easy to prepare, and excellent food to gain weight. To make a delicious weight gain shake, you need the following ingredients:
- 1 Cup Of Full cream milk
- 1 Large Banana
- 1 tbsp.Of Peanut Butter
- Half hand of Nuts
- 2 tbsp. Unsweetened Cocoa Powder (For Chocolate flavour)
- 1 tbsp. Honey (For Sweetness)
Then mix all the items with the help of a mixer.
Your Homemade shake is ready. This shake is loaded with essential nutrients.
You can also remove honey or cocoa powder if you don’t want them. But adding them will increase the overall calories of your shake.
This Homemade Shake with all the ingredients mentioned will contain more than 600 calories. Include this shake in your diet plan to gain weight.
16. Coconut Meat
The white flesh inside a coconut is called Coconut meat. It is high in fat and carbs.
Coconut meat is used to make Coconut Oil and Coconut Milk. Antioxidants present in this weight gain food protect cells from oxidative damage.
The high amount of calories present in it will lead you to gain the extra kilos.
Most of the fat present in Coconut meat is Saturated Fat, and too much consumption of saturated fat may increase the risk of heart diseases (2). So it is advised to consume coconut meat in moderation.
Nutritional Value of Coconut Meat:
Serving Size: 100 grams (g)
Calories: 354 kcal
Protein: 3.33 g
Fat: 33.5 g
Carbohydrate: 15.2 g (Dietary Fiber: 9 g, Sugars: 6.23 g)
Vitamins: Choline, Vitamin C, Thiamin, Niacin, Riboflavin, Vitamin E, Vitamin B6, Folate, Pantothenic Acid, Vitamin K
Minerals: Potassium, Phosphorus, Magnesium, Sodium, Calcium, Iron, Zinc, Copper, Manganese, Selenium
(source)
17. Tamarind (Imli)
Tamarind, also known as Imli in India, have a delicious taste.
It’s a great food to gain weight due to the high amount of carbs and calories in it.
Antioxidants present in tamarind prevent oxidative damage by preventing the formation of free radicals and by neutralizing the free radicals (8).
Tamarind is used to make Chutney and Tamarind juice. It’s also used to flavour Indian Dal.
Nutritional Value of Tamarind:
Serving Size: 100 grams (g)
Calories: 239 kcal
Protein: 2.8 g
Fat: 0.6 g
Carbohydrate: 62.5 g (Dietary Fiber: 5.1 g, Sugars: 38.8 g)
Vitamins: Vitamin K, Vitamin A, Vitamin C, Choline, Niacin, Folate, Pantothenic Acid, Vitamin E, Thiamin, Riboflavin, Vitamin B6
Minerals: Potassium, Phosphorus, Magnesium, Calcium, Sodium, Iron, Zinc, Copper, Selenium
(source)
18. Oats
Oats will be a great add-on to your daily calorie intake. The high amount of carbs and calories present in oats makes it a perfect fit for a diet plan to gain weight. Take it with Full Cream Milk/Whole milk to boost the overall calorie consumption.
Nutritional Value of Oats
Serving size: 100 grams (g)
Calories: 379 kcal
Protein: 13.2 g
Fat: 6.52 g
Carbohydrate: 67.7 g ( Dietary Fiber: 10.1 g, Sugars: 1 g)
Vitamins: Vitamin E, Vitamin K, Folate, Pantothenic Acid, Niacin, Thiamin, Riboflavin, Vitamin B6, Choline
Minerals: Phosphorus, Potassium, Magnesium, Calcium, Sodium, Iron, Zinc, Manganese, Copper, Selenium
(source)
19. Dried Fig
Dried Figs have a sweet taste because they are high in sugar. They are high in calories and good food to gain weight. You can consume this weight gain food with nuts, full-fat yoghurt, or add it to your oats for some extra calorie add-on.
It is a sweet tasty food that will help you gain the extra kilos. Figs are high in Dietary Fiber and a diet that is high in Dietary fibre keeps the digestive system healthy.
Nutritional Value of Dried Figs
Serving size: 100 grams (g)
Calories: 249kcal
Protein: 3.3 g
Fat: 0.93 g
Carbohydrate: 63.9 g ( Dietary Fiber: 9.8 g, Sugars: 47.9 g)
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Choline, Betaine
Minerals: Potassium, Selenium, Calcium, Magnesium, Phosphorus, Sodium, Iron, Zinc, Copper, Manganese
(source)
20. Sesame Seeds
Sesame Seeds are a very nutritious and calorie-dense food. Most of the fat in Sesame seeds is Unsaturated fat (Healthy Fat). It is healthy food to gain weight. These seeds are also high in Dietary Fiber which is known to improve digestive health. Sesame seeds are high in fat, carbohydrate, protein, and other essential nutrients.
The high amount of calories in Sesame seeds will help you to gain the extra weight you always wanted. According to a study, consumption of Sesame seeds decreases the level of cholesterol (11).
You can pair sesame seeds with oats, or granola and can even eat it raw. The amazing nutritional value and health benefits make Sesame seeds one of the best weight gain foods to consume.
Nutritional Value of Sesame Seeds
Serving size: 100 grams (g)
Calories: 573 kcal
Protein: 17.7 g
Fat: 49.7 g
Carbohydrate: 23.4 g ( Dietary Fiber: 11.8 g, Sugars: 0.3 g)
Vitamins: Vitamin A, Vitamin E, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Choline
Minerals: Selenium, Calcium, Phosphorus, Potassium, Magnesium, Iron, Sodium, Zinc, Copper, Manganese
(source)
Conclusion
What matters when it comes to weight gain? Its Calories consumed V/S Calories burned. When you consume more calories than you can burn, it will lead to weight gain. People have this wrong thinking that just eating more will lead to weight gain. But this is not true if you consume very low-calorie foods.
In this list, we have mentioned the Best Weight Gain Foods from around the world. Start consuming these weight gain foods, and you will see significant changes in your weight. Gain the extra kilos you always wanted.
All the food items mentioned are high in calories, and more importantly, they are safe to consume in a limited quantity. Remember that excess of everything is Bad. If you keep gaining weight, you may become obese or get into unhealthy shape. It can be harmful to your health. So to stay healthy, you need to exercise, because with proper activity your body will be fit and in shape, and you will gain weight in a healthy manner.