20 High Calorie Foods to Gain Weight Naturally

Overview

Though weight gain is a natural process, some people struggle to gain weight with a simple diet. Such people can consume high calorie foods to accelerate the weight gain process. At the same time, they must also avoid eating unhealthy junk and processed food. Proper weight training along with healthy food choices can increase your muscle mass. Some mass gainer supplements are available in the form of tablets and powders in the market. However, it is also possible to gain weight naturally by increasing the proportion of high calorie healthy foods in your daily diet.

20 High Calorie Foods to Gain Weight Naturally

Some healthy high calorie foods that help can help you gain weight naturally are given below: 

1. Rice 

Rice is high in calories and carbohydrates. One cup of rice can provide around 44 grams of carbs, 204 calories, and a little fat. To improve its calorie content, you can also cook it with beans, meat, eggs, and other calorie dense foods. 

2. Nuts 

Nuts are a natural source of carbohydrates and proteins. So, those wanting to gain weight naturally must incorporate nuts in their diet. 

Just 32 grams of almonds can provide up to 170 calories. They also provide 15 grams of fats and 6 grams of proteins. So, including almonds, cashews, pistachios, and other nuts in your diet is a good decision to improve your weight. 

To make them palatable, you can mix them in curd, cream, and other dairy products. Including them in milkshakes, puddings, and rice preparations is also a great idea. 

3. Red Meats 

Red meats such as lamb, pork, beef, etc. are also high calorie foods. They aid in the muscle growth process and promote overall strength and health. 

For instance, 85 grams of steak provides 228 calories to your body along with 24 grams of proteins. Red meats are not low calorie high protein foods because of their higher fat content. However, they are excellent for weight gain and building muscles. So, a lot of athletes and bodybuilders include red meat varieties in their diet. 

4. Complex Carbohydrates 

Complex carbohydrates such as legumes, fruits, whole grains, and starchy vegetables like potatoes are also beneficial for weight gain. They do not cause sugar spikes as they get metabolised in your body slowly. Their high calorie content makes them one of the best options for gaining weight. 

A medium-sized baked potato contains around 160 calories and roughly 4.3 grams of protein. So, while preparing a list of high calorie foods for weight gain, you must definitely add potatoes in them! 

French fries, boiled potato vegetables, and other culinary preparations containing potatoes are not only sumptuous but they also aid in rapid weight gain. 

5. Oily Fish 

While oily fish varieties such as salmon, herring, mackerel, sardines, etc. do not belong to the category of high protein low fat foods, they are definitely rich in proteins and omega fatty acids. So, they promote healthy weight gain without any health hazards. 

One fillet of Atlantic salmon provides up to 155 calories of energy. Also, it provides 22 grams of proteins and 7 grams of fat. So, if you want to increase weight without indulging in high cholesterol food, oily fish can prove to be the best option for you! 

6. Eggs 

Eggs, especially the egg yolks are known for their high calorie content. They also provide proteins, vitamin D, and micronutrients in abundant quantities. 

Two full grown eggs can provide up to 160 calories of energy making them excellent options for weight gain. 

7. Dark Chocolate 

Dark chocolate is a calorie rich food item that can contribute to weight gain, especially if eaten in surplus quantities. 100 grams of dark chocolate provides up to 700 calories of energy as per its cocoa percentage and other ingredients. So, if you want to gain weight faster, add some dark chocolate to your daily diet. 

8. Milk & Other Dairy Products 

Milk and other dairy products such as yoghurt, butter, cheese, etc. are also rich in calories and fat content. 100 ml of whole milk contains up to 65 calories of energy. Butter (100 grams) can offer up to 717 calories of energy. A cube of 100 grams of cheddar cheese can be equivalent to 402 calories of energy. 

9. Avocados 

Fruits like avocados are loaded with fat content. One large avocado contains around 365 calories of energy. It also contains up to 30 grams of fat and 17 grams of fibre. So, you can include avocados in your diet to add some quick pounds to your weight. 

Eating avocados directly may not be possible for many individuals. However, they can include it in their sandwiches, salads, and fruit mixes to fulfill their daily calorie intake. 

10. Cereal Bars

Cereal bars are also good for health. They can provide up to 200 calories of energy per serving. These bars are not only healthy for digestion but also great for your overall health and immunity. 

Consume cereal bars with whole milk, protein shakes, and other calorie dense foods for quicker weight gain! 

11. Protein Shakes 

Protein shakes are not only high in proteins but they are also among the most high calorie beverages. 100 ml of protein shake provides up to 400 calories easily depending upon the type of protein used. 

For instance, whey protein isolate and concentrates contain up to 370 and 393 calories respectively. So, don’t forget to add the protein powder to your milk before heading to your workout sessions! 

12. Sattu 

Sattu, a traditional flour prepared by grinding chickpeas and other cereals, is an excellent source of energy. You can mix sattu with sugar, dry fruits, and other calorie-dense ingredients to add some quick pounds to your frame. 

Generally, 100 grams of sattu offers up to 413 calories of energy. It is also high in fibre, proteins, fats, and other essential nutrients. 

13. Peanut Butter 

Made from roasted peanuts, peanut butter is also healthy for your diet. It can be used as a spread over breads, crackers, toasts, and sandwiches. 100 grams of peanut butter offers up to 588 calories of energy. Therefore, it is one of the most nutrient-dense foods available in the market. 

14. Tofu 

Tofu is an excellent source of proteins, especially recommended for vegans as they don’t eat dairy-based or animal-based foods. Each 100 grams of tofu contains 11 grams of protein and 76 calories. 

So, if you want to add some high protein low calorie foods to your diet, tofu can be a good option. Since it aids muscle repair and growth, it can also be used for gaining muscles and weight. 

15. Paneer 

Though paneer is a protein-rich food, it also helps you in gaining weight. Also known as Indian cheese, 100 grams of paneer offers up to 297 calories of energy. So, eating palak paneer, matar paneer, and other varieties of paneer dishes will definitely promote weight gain.

16. Ghee 

Ghee is also useful for weight gain as it is a calorie-dense diet. 100 grams of ghee offers up to 900 calories of energy. So, it is one of the best high calorie foods available in the market today! 

17. Coconut Oil 

100 grams of coconut oil offers approximately 860 calories of energy. Therefore, if you are thinking of one of the best oils for gaining healthy weight, coconut oil can be a great option.

18. Chicken 

The fattier cuts of chicken such as drumsticks and thighs are a rich source of calories. They are also a great source of lean protein. 100 grams of chicken offers around 240 calories of energy. Therefore, add some chicken in your diet to accelerate your weight gain process. 

19. Whole Grain Bread 

100 grams of whole grain bread offers around 265 calories of energy. So, whole grain bread is also recommended as a healthy weight gain option. 

20. Pasta 

Pasta is a tasty Italian food made from cheese, four, eggs, and other ingredients that are rich in fat. 100 grams of pasta offers approximately 131 calories of energy. So, it can easily help your weight gain goals!

Increase Your Intake of Carbs & Proteins 

To gain weight quickly, increase your intake of carbohydrates and proteins. Carbohydrates act like a fuel to your body and also muscles gain. Proteins also improve muscle mass and improve your strength and endurance. 

Include healthier options for weight gain and stay away from alcohol, drugs, and substance abuse. Also, you can get tips from a nutritionist and ask them to create a complete diet chart for you!

Conclusion 

We hope you now understand the best sources of high calorie health foods for faster weight gain. Don’t overindulge in fat-rich foods but eat sufficient high calorie foods for effective weight management. To resolve any doubts or queries, contact a nutritionist at your nearest super specialty hospital. 

FAQs

1. Can I gain weight with protein?

   Yes, it is easy to gain weight with protein, especially if you follow it up with a calorie-surplus diet. 

2. How can a skinny person gain weight?

   A balanced and healthy diet consisting of fruits, vegetables, and whole grains are ideal for gaining weight. A skinny person must also focus on weight gain and muscle growth for achieving weight gain in a healthy manner. 

3. Why is it hard to gain weight for some people?

   Genetics, quick metabolism, indulging in strenuous physical activities, and poor diet are some of the main reasons for weight loss. Mental issues can also affect your weight gain process. 

4. Which low calorie high fiber foods should I eat to control weight gain?

   Eat fibrous fruits, whole grains, broccoli, lentils, etc. to control excess weight gain. 

5. Is it better to eat carbs or protein to gain weight?

   Eating a calorie surplus diet consisting of carbohydrates can accelerate the weight gain process. However, you must also include protein to increase muscle mass and avoid relying only on proteins for weight gain.