I know you will agree that we all need a specific quantity of calories to maintain the body’s essential processes. Calories are the fundamental unit of energy that is used to measure the energy in meals. You can know how many calories an individual needs by knowing the age, gender, and lean muscle mass of a person.
The intake of a sufficient amount of calories will help you to increase your energy. Because of this, it’s crucial to maintain equilibrium between the number of calories taken and the number of calories burned each day.
A person who consumes insufficient calories for an extended length of time becomes underweight, which causes muscle atrophy, decreased immunity, and ultimately organ failure.
In contrast, consuming too many calories makes a person overweight and eventually obese, raising their risk of developing heart disease, type II diabetes, and cancer. Generally speaking, it is recommended that women should consume 2,000 calories per day and males 2,500.
Although being overweight is more commonly associated with health problems, being underweight can also have a negative impact on your health. In order to gain weight, you must eat five to six meals each day, and consume more protein and fat, including high-calorie snacks and extra toppings.
So today in this article we will be talking about food items available worldwide and that you can eat to gain weight. We will also talk about the calories present in each food item.
24 High-Calorie Foods For Weight Gain (Ultimate List)
| SR.NO. | FOOD ITEMS | CALORIES PRESENT. |
| 1. | Banana | 89 calories per 100 grams |
| 2. | Plums | 46 calories per 100 grams |
| 3. | Apricots | 48 calories per 100 grams |
| 4. | Potatoes | 77 calories per 100 grams |
| 5. | Sweet Potatoes | 86 calories per 100 grams |
| 6. | Mangoes | 60 calories per 100 grams |
| 7. | Chicken Thigh With Skin | 245 calories per 100 grams |
| 8. | Spaghetti | 158 calories per 100 grams |
| 9. | Peanut Butter | 567 calories per 100 grams |
| 10. | Rice | 130 calories per 100 grams |
| 11. | Salmon | 208 calories per 100 grams |
| 12. | Red Meat | 250 calories per 100 grams |
| 13. | Tahini | 595 calories per 100 grams |
| 14. | Chickpeas | 364 calories per 100 grams |
| 15. | Coconut Oil | 862 calories per 100 grams |
| 16. | Olive Oil | 884 calories per 100 grams |
| 17. | Cheese | 402 calories per 100 grams |
| 18. | Quinoa | 1 cup (185 grams) of cooked quinoa contains roughly 222 calories |
| 19. | Protein Shakes | 100 and 150 calories per scoop |
| 20 | Whole Eggs | 155 calories per 100 grams |
| 21. | Tofu | 76 calories per 100 grams |
| 22. | Dates | 282 calories per 100 grams |
| 23. | Beans | 347 calories per 100 grams |
| 24. | Pasta | 131 calories per 100 grams |
1. Banana
Dietary fiber, potassium, protein, vitamin A, vitamin C, folate, and healthy fats are all abundant in bananas. It is estimated that a medium-sized (118 g) banana contains 27 g of carbs and 105 calories. According to a study done on male bikers, eating bananas can boost energy levels.
You can prepare a smoothie by adding a banana to it and have it prior to your workout. You can also eat a banana with a cup of milk and some nuts for a filling breakfast. Bananas not only boost your energy level but also increases your weight. 89 calories in 100 grams of bananas are present.
2. Plums
Plums have an incredibly high nutritional content. They are rich in fiber and antioxidants, in addition to other vitamins and minerals. Plums contain lots of antioxidants, which are beneficial for lowering inflammation and defending your cells from harm by free radicals.
They contain exceptionally high levels of polyphenol antioxidants, which benefit bone health and may lower the risk of diabetes and heart disease.
Regularly eating plums may be beneficial for maintaining heart health. They have been researched for their potential to lower cholesterol and high blood pressure, which are the two key heart disease risk factors. It is estimated that 46 calories per 100 grams of plums are present.
3. Apricots
Even though apricots are small, they are incredibly nutritious and flavorful. Depending on the variety, the flavor of this vitamin- and mineral-rich yellow-orange fruit ranges from sweet to sweet-tart. Their smooth skin is covered with silky fuzz, and when ripe, they become soft, slightly delicious flesh.
Apricots are delicious, but they also have a number of health advantages. They can help in preventing cancer, anemia, and many other health problems, for instance, and are good for the skin. Not only this, but they can also help you in gaining weight as 48 calories per 100 grams of apricots is present.
4. Potatoes
Any food may be made more filling by adding potatoes, which is a cheap approach to increase your calorie intake. Carbohydrates are abundant in starchy foods like potatoes. Studies demonstrate that eating foods high in carbohydrates and supplementing with protein can increase muscle mass.
To maximize the nutritional value of potatoes, eat them roasted, baked, or boiled. More than any other common vegetable, potatoes are a powerhouse of energy.
Additionally, potatoes are a good source of carbohydrates. There are 77 calories per 100 grams of potatoes and they are free of sodium and cholesterol.
5. Sweet Potatoes
The sweet potato (Ipomoea batatas) is a type of subterranean tuber. It contains a lot of beta carotene, a powerful antioxidant that increases blood levels of vitamin A, especially in young children.
Sweet potatoes are sweet, nutrient-dense, high in fiber, and satisfying. The most common hue of sweet potatoes is orange, although they can also be found in white, red, pink, violet, yellow, and purple.
Sweet potatoes are referred to as yams in some parts of North America. Talking about the calories present in Sweet Potatoes, it is estimated that 86 calories in 100 grams of sweet potatoes are present.
6. Mangoes
Mangoes include a lot of dietary fiber, fruit sugar, vitamins, and minerals in addition to being incredibly sweet and delicious. They are also very rich in calories.
They can be used in smoothies, as breakfast bowls, and protein drinks to help you gain weight because they have anti-cancer, anti-inflammatory, and antioxidant effects. Eating a mango before working out keeps you energized the entire time because it is high in carbohydrates, vitamin C, and vitamin B6.
An average medium-sized mango weighs about 150 g and has about 90 calories, which can be consumed as a meal or even as a replacement for unhealthy snacks. 60 calories in 100 grams of mangoes are present.
7. Chicken Thigh With Skin
Chicken thighs are a better option than chicken breast if you want to gain weight. Chicken thighs have a lot of protein, vitamins, and minerals. Natural collagen found in chicken skin is good for skin, hair, and nails.
You can eat chicken thigh meals with leafy greens and healthful grains (quinoa or rice). Keep in mind that chicken thighs have a high saturated fat content before overeating. It is very rich in calories as 245 calories in 100 grams of chicken thigh with skin is present.
8. Spaghetti
Spaghetti is a type of pasta. There is more to this well-known Italian dish than just how good it tastes. Spaghetti is a carbohydrate-rich pasta that is long, thin, and cylindrical. It is a mainstay of Italian cooking and is simple to make.
As a result of its high vitamin and mineral content, spaghetti is becoming more and more well-known for its health benefits. Similar to regular pasta, it is prepared with milled wheat and water and is frequently eaten with meat or tomato sauce.
You could consider spaghetti to be your go-to comfort food at any time of day. There are numerous spaghetti variations available nowadays. Spaghetti comes in two different thicknesses: spaghettoni and capellini. It is simple to find it at any supermarket anywhere in the world.
Along with other vital vitamins and minerals, spaghetti is a rich dietary source of carbohydrates and fiber. It doesn’t include sodium or saturated fats. Additionally, it contains a sizable amount of protein, calcium, phosphorus, and magnesium. The nutritional content of this dish is considerably boosted when cooked using whole wheat. It is estimated that 158 calories in 100 grams of Spaghetti are present.
9. Peanut Butter
It is a fantastic choice for both kids and adults. Even though peanut butter is delicious, many people are curious about its health advantages. Nutrients included in peanuts and peanut butter may help people have healthier hearts and blood sugar levels.
Peanut butter not only helps people in gaining weight but also in losing weight as well. However, it depends on how you incorporate it into their diet. For a variety of reasons, peanut butter is a common ingredient in the diets of bodybuilders and fitness persons.
Additionally, it contains protein, which is necessary for mending and regenerating muscles. Peanut butter counts toward a person’s daily protein requirement even though it is not a complete protein because it lacks some of the key amino acids the body requires.
Since whole-grain bread includes the amino acid, called methionine, which peanut butter is deficient in, so spreading peanut butter on it results in a more complete protein diet. 567 calories in 100 grams of peanut butter are present.
10. Rice
Rice is a cheap way to increase the number of calories on your plate. This is because, rice is a calorie-dense, cost-efficient, and adaptable carbohydrate that encourage progressive weight gain. White rice has a relatively low quantity of fat and has only 28 grams and 130 calories in one cup.
According to a study done on Japanese manufacturing employees, eating white rice for a year makes you gain 3 kg of weight.
Simply microwave a dish of rice with some curry if you’re in a hurry. It fills you up and gives your diet more heave. In addition to several significant vitamins and minerals, it also offers a little amount of extra protein and fiber. 130 calories in 100 grams of rice are present.
11. Salmon
It is one of the healthiest foods for meat eaters. It contains lots of nutrients, and also helps in reducing some risk factors for a number of disorders. Additionally, it is delicious, adaptable, and generally accessible.
Salmon is also rich in selenium, which is a crucial component involved in DNA synthesis, thyroid hormone metabolism, and reproductive health. Omega-3 fatty acids, a heart-healthy lipid that helps reduce inflammation and enhance brain health, are also abundant in it.
Salmon also contains a high amount of vitamin B12, which is essential for making red blood cells and managing the condition of the central nervous system. Talking about its calorie content, it is estimated that 208 calories in 100 grams of salmon are present.
12. Red Meat
Red meat helps in increasing weight and muscular development. Leucine and creatine, two elements that are important for increasing muscle growth, are both found in them.
Protein and fat found in red meats contribute to weight gain. It is better to eat leaner cuts of red meat than fattier slices. 250 calories in 100 grams of red meat are present.
13. Tahini
Mediterranean dishes like hummus frequently contain the sesame seed paste known as tahini. Researchers have discovered that sesame seeds are rich in antioxidants and good lipids with hypotensive benefits. Sesame seed lignans also have anti-inflammatory and immunity-boosting properties.
When you add 2-3 tablespoons of tahini to your salad, mashed potatoes, or barbecue, you may enjoy a wonderful dinner that also promotes healthy weight gain. 595 calories in 100 grams of tahini are present.
14. Chickpeas (Garbanzo Beans)
Weight gain is not always a result of eating chickpeas. Instead, sustaining a calorie surplus over time is what causes weight growth. You can utilize garbanzo beans to acquire weight, but you don’t have to stop eating chickpeas to lose weight.
Chickpeas are a high-energy food (i.e., low volume and high calorie). You need calorie-dense foods that are also high in protein if you’re seeking foods to help you gain weight and muscle. Roasted chana for weight gain is fantastic because it contains a lot of plant-based protein. 364 calories in 100 grams of Chickpeas are present.
15. Coconut Oil
Due to its positive impacts on everything from cholesterol levels to brain function, coconut oil has attracted a lot of interest in the health community. Not only this but also due to its high-calorie content, it may also contribute to weight gain.
In reality, 1 tablespoon (15 ml) of coconut oil has 13.5 grams of fat and 116 calories. Most other fats and oils can be substituted for coconut oil, which is simple to utilize. Additionally, it can be included in sauces. Your skin may feel more moisturized and have better skin barrier performance with coconut oil.
A rapid source of energy is provided by the MCTs (medium-chain triglycerides) in coconut oil. When you consume long-chain triglycerides (LCTs), the fat molecules are carried by your circulation to tissues like muscle and fat tissue that require them.
However, while consuming MCTs, your body’s preferred energy source, travel directly to your liver where they quickly turn into a source of energy. 862 calories in 100 grams of coconut oils are present.
16. Olive Oil
Olive Oil is well known for its health-promoting qualities because it is a good source of monounsaturated fats. In type 2 diabetics, monounsaturated fats have been proven to lower blood triglycerides, raise levels of “good” HDL cholesterol, and assist control blood sugar.
Antioxidants, which are healthy substances that protect your cells from oxidative damage and lower your risk of chronic disease, are also abundant in olive oil. Olive oil can also be a safe way to add extra calories to a meal since it has 13.5 grams of fat and 119 calories per tablespoon (14 grams).
For a blast of flavor and calories, drizzle it over cooked vegetables, add it into salad dressings, or use it in marinades. It is estimated that 884 calories in 100 grams of olive oil are present.
17. Cheese
Cheese has a high-calorie content, therefore even little servings can be calorie-dense. A 1-ounce piece of cheddar cheese, for instance, has 115 calories. Similarly, each ounce of goat cheese, gouda, parmesan, and Roquefort has more than 100 calories.
To put that into perspective, a tomato contains only five calories per ounce. Compared to say, fruits and vegetables, eating too much cheese is more likely to result in weight gain because even a few ounces of it can contain a sizable number of calories.
However, “Everything in moderation” is the motto to live by when it comes to food, and cheese is no different. In addition to containing additional minerals including vitamin A, vitamin B-12, phosphorus, and potassium, cheese is also a good source of calcium and protein.402 calories in 100 grams of cheese are present.
18. Quinoa
Quinoa is a nutrient-dense grain that is packed with protein, fiber, and many other essential minerals. Furthermore, 1 cup (185 grams) of cooked quinoa contains roughly 222 calories, 8 grams of protein, and 5 grams of fiber, making it a high-calorie food.
Quinoa has all nine essential amino acids, making it one of the few complete plant-based protein sources. Quinoa also contains significant amounts of copper, magnesium, phosphorus, manganese, and folate. It can be added to salads, soups, and stews as a quick method to raise the calorie count.
19. Protein Shakes
It may be difficult to consistently consume enough calories if you’re trying to gain weight. Utilizing the liquid calories found in smoothies and protein drinks is a classic strategy. Without making you feel excessively full, these drinks offer a concentrated dose of nutrients like protein, carbohydrates, and lipids as well as vitamins and minerals.
It’s important that you use protein shakes as safely and healthily as you can if you want to gain weight. Some studies have shown that consuming too much protein over an extended period of time can lead to nutritional deficiencies and exacerbate kidney problems already present.
A typical protein shake has between 100 and 150 calories per scoop when no other ingredients are added. If you use two scoops per shake, that equals around one-tenth of your daily caloric intake.
20. Whole Eggs
Protein, beneficial fats, and other nutrients are all abundantly found in eggs. The majority of the nutrients are present in the yolk. Because they are a good source of proteins, calcium, and healthy fats, whole eggs are your dietician’s recommended food for weight gain.
They are readily available food items in the market that help in building muscle. But rather than trying to stuff yourself with tons of sugary or fatty foods, choose high-calorie foods that give you energy and help you gain muscle mass without the bad fats that could make you sick. It is estimated that 155 calories in 100 grams of whole eggs are present.
21. Tofu
Both health food stores and online vendors sell tofu. Additionally, it includes isoflavones like phytoestrogens. Both estrogen-agonist and estrogen-antagonist characteristics can be found in isoflavones. These could offer some cancer, heart disease, and osteoporosis protection.
Tofu may provide additional health advantages because of its high isoflavone concentration. isoflavones may prevent bone loss or improve the mineral density of bones.
It improves mental performance. According to recent research, certain adults—but not all—might benefit from isoflavones in terms of memory, attention, processing speed, and general brain health. 76 calories in 100 grams of tofu are present.
22. Dates
One of nature’s sweetest gifts is the date. You might be wondering whether dates are a healthy option due to their high sugar content. Dates are undoubtedly tasty, but they also include some fiber and valuable vitamins. Magnesium, which is present in dates is crucial for bone growth.
Lack of magnesium is linked to an increased risk of osteoporosis. Magnesium should ideally be obtained from dietary sources rather than supplements as this lowers the possibility of toxicity.
Dates provide sweetness in place of concentrated sweeteners like syrups and refined sugars without significantly raising blood sugar levels. Additionally, dates are a handy, transportable snack that may be beneficial for low blood sugar episodes. 282 calories in 100 grams of dates are present.
23. Beans
Many people who eliminate red meat substitute legumes, particularly beans, to make up for the calories and protein loss. Beans provide a lot of calories, carbs, and relatively little fat.
For instance, a meal of 4 ounces of pinto beans has 193 calories, 11 grams of protein, and just 1 gram of fat (0 grams of saturated fat).
You can cut fat while still achieving your daily calorie requirements by substituting beans for a lot of red meat. Beans are rich in calories as 347 calories in 100 grams of beans are present.
24. Pasta
It is estimated that 131 calories per 100 grams of pasta are present. Due to its calorie content, pasta is a food that promotes weight gain. To gain weight at a healthy rate, you should generally aim for 250 to 500 more calories per day. And if you do so you will be able to gain 0.5 to 1 pound per week.
Simply adding a portion of pasta to your regular meal plan adds enough calories for a healthy weight gain, even without sauce or additional toppings.
A cup of cooked, enriched white pasta, like macaroni elbows or spaghetti, has 221 calories. Whole-wheat pasta only has 174 calories per cup, so you’ll need to consume a little more of it to gain weight.
Conclusion:
So these were the top 24 high-calorie foods to gain weight, If you will include all these foods in your diet plan then definitely you can increase your weight.
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