47 Best High-Calorie Food Items to Gain Weight

Table of Content


What are Calories?

How Many Calories are Needed to Gain Weight?

A daily energy intake of 500 to 1,000 aids in a man's 0.5 kg weekly weight gain. Depending on his workout regimen and ability to consume macronutrients, this can beautify his muscular tissues or cause fat to accumulate.

The following energy chart for weight loss proves the facts based on how many calories a man needs to lose 72 to 81 kg at a rate of 0.5 kg per week.


Calories Per Day to Gain Weight
20 3,230 kcal
30 3,153 kcal
40 3,075 kcal
50 2,998 kcal
51+ 2,400 kcal

The caloric surplus weight loss plan lets humans take advantage of weight healthfully. Enough excess calories by way of up to twenty is required for individuals who try to gain weight. An everyday resistance schooling plan and filthy bulking, or eating extra calories, additionally play a prime function in reaching sufficient profits in muscle and electricity. 

Now, as for females, the amount of caloric surplus can vary between them. This might result from their lower muscle mass and shorter height. In reality, males have more lung capacity; thus, they need to eat more when exercising or engaging in any other physical activity.

Calories Calculator to Determine Calories for Weight Gain

47 Best Food for Calories

List of High-Calories Fruits to Gain Weight


Food  Description Calorie Content
1 Banana Bananas are a convenient energy source rich in carbohydrates and potassium. They are perfect for replenishing glycogen stores after workouts and supporting weight gain goals. 105 kcal
2 Mangoes With their deliciously sweet taste, mangoes provide a hefty dose of calories, vitamins, and antioxidants, aiding in weight gain while promoting overall health. 99 kcal
3 Grapefruits Although lower in calories compared to some fruits, grapefruits are high in fibre and vitamin C—these aid digestion and immune function, which are crucial for maintaining overall health during weight gain. 52 kcal
4 Blueberries Despite being small, blueberries are packed with antioxidants, fibre, and natural sugars. They offer a nutritious addition to a weight-gain diet while supporting overall well-being. 84 kcal
5 Coconut Flesh Coconut flesh is loaded with healthy fats and calories. It provides sustained energy, supports metabolism, and enhances satiety, making it an excellent choice for healthy weight gain. 99 kcal
6 Avocados Packed with heart-healthy fats, avocados are calorie-dense fruits that offer a mix of essential nutrients, including vitamins, minerals, and fibre. They aid in weight gain while supporting overall health. 130 kcal
7 Dried Fruits Concentrated in calories and natural sugars, dried fruits like raisins, dates, and apricots are convenient snacks that provide a quick energy boost, ideal for adding extra calories to a weight gain diet. 359 kcal
8 Grapes Despite their high water content, grapes are rich in natural sugars and antioxidants. They provide a burst of energy and support overall health during weight gain efforts. 62 kcal
9 Pears Pears are a good source of fibre, vitamins, and minerals. They promote healthy digestion and provide sustained energy, making them a nutritious addition to a weight-gain diet. 101 kcal
10 Plums Low in calories but high in fibre and antioxidants, plums support digestive health and provide essential nutrients to complement a weight gain regimen. 30 kcal
11 Apple While not as calorie-dense as some fruits, apples are rich in fibre and vitamin C. These nutrients promote satiety and aid digestion, essential to a balanced weight gain diet. 255 kcal
12 Durian Known for its distinctive taste and aroma, durian is calorie-dense and rich in healthy fats and carbohydrates, making it a potent addition to a weight-gain diet when consumed in moderation. 42 kcal

List of Vegetables High in Calories to Gain Weight


Vegetables Description Calorie Content
13 Sweet Potatoes Packed with complex carbohydrates and fibre, sweet potatoes provide a steady release of energy, supporting weight gain goals while offering essential nutrients like vitamins A and C for overall health. 120 kcal
14 Potatoes Potatoes are a versatile carbohydrate source with high-calorie content and vitamins and minerals, making them an excellent choice for adding bulk to meals and supporting weight gain efforts. 150 kcal
15 Peas Although lower in calories than some starches, peas are rich in protein, fibre, and micronutrients, contributing to muscle growth and overall health during weight gain. 160 kcal
16 Corn With its starchy nature, corn provides a substantial amount of calories, carbohydrates, and fibre, making it a valuable addition to a weight gain diet while offering essential nutrients like vitamin B and antioxidants. 150 kcal
17 Beets While not as calorie-dense as some root vegetables, beets are rich in natural sugars, fibre, and essential nutrients like folate and manganese, supporting energy levels and overall health during weight gain. 70 kcal
18 Butternut Squash Loaded with complex carbohydrates, fibre, and vitamins A and C, it provides sustained energy and promotes immune function, making it a nutritious choice for supporting weight gain goals. 90 kcal
19 Pumpkin Low in calories but high in fibre and essential nutrients like vitamin A, pumpkin offers a filling addition to meals, aiding in satiety and digestion during weight gain endeavours. 50 kcal
20 Egg Plant While not a significant source of calories, eggplant is rich in fibre and antioxidants, supporting digestive health and well-being during weight gain efforts. 413 kcal
21 Carrot Although carrots are primarily known for their beta-carotene content, they also offer a modest amount of calories and fibre, promoting satiety and providing essential nutrients during weight gain. 364 kcal

List of High-Calories Poultry Items to Gain Weight


Poultry Items Description Calorie Content (as per 100 grams)
22 Chicken Lean chicken breast provides substantial-high-quality protein for muscle repair and growth during weight gain. Additionally, it offers crucial nutrients like B vitamins and minerals, supporting overall health. 290 kcal
23 Turkey Like chicken, turkey is a lean protein source rich in essential amino acids for muscle building and repair. It's also low in fat, making it a favourable choice for those aiming to gain weight while minimising excess fat intake. 250 kcal
24 Eggs Eggs are a nutrient-dense food that balances protein, healthy fats, vitamins, and minerals. They provide essential amino acids for muscle growth and repair, making them a staple in weight gain diets. 70 kcal
25 Duck Duck meat offers a richer flavour than chicken or turkey and a slightly higher fat content. While still providing quality protein, duck also delivers essential nutrients like iron and B vitamins, contributing to overall health during weight gain. 337 kcal

List of Seafood High in Calories to Gain Weight


Seafood Description Calorie Content
27 Salmon(150 grams) Rich in omega-3 fatty acids and high-quality protein, salmon provides essential nutrients for muscle growth and overall health. Its calorie density and healthy fats make it an excellent choice for weight gain diets. 271 kcal
28 Sardines(85 grams) Sardines are a nutrient-dense fish packed with protein, omega-3 fatty acids, calcium, and vitamin D. Despite their small size, they offer significant nutritional value, supporting muscle development and overall health during weight gain. 101 kcal
29 Mackerel(85 grams) Mackerel is another oily fish abundant in omega-3 fatty acids, protein, vitamins, and minerals. Its calorie density and nutrient profile make it beneficial for promoting weight gain while providing essential nutrients for optimal health. 155 kcal
30 Abalone(75 grams) Abalone is a mollusc rich in protein, vitamins, and minerals such as iron and selenium. While lower in fat compared to oily fish, it still contributes to muscle growth and overall nutritional intake, supporting weight gain efforts. 157 kcal
31 Cod(85 grams) Cod is a lean white fish that provides high-quality protein and essential nutrients like vitamins B12 and D. While lower in fat than oily fish, it still offers valuable nutrients for muscle growth and overall health during weight gain. 65 kcal
32 Haddock(180 grams) Haddock is a lean white fish similar to cod. It offers protein, vitamins, and minerals with fewer calories and fat content. It provides a solid protein source for muscle development while supporting weight gain goals. 139kcal
33 Pollack(95 grams) Pollack is another lean white fish rich in protein and essential nutrients like selenium and vitamin B12. Despite being lower in fat than oily fish, it contributes to muscle growth and overall nutritional intake during weight gain. 269kcal
34 Shrimp(85 grams) Shrimp is a low-calorie, protein-rich seafood option containing essential nutrients like iodine, selenium, and vitamin B12. While not as calorie-dense as other proteins, shrimp offers valuable protein for muscle growth and repair during weight gain. 77 kcal

List of High-Calories Shakes and Drinks to Gain Weight


Shakes and Drinks Description Calorie Content
35 Chocolate syrup with whole milk Provides a rich, calorie-dense beverage with essential nutrients for weight gain. 254 kcal
36 Orange soda  It is high in sugar and calories but lacks nutritional value, offering little benefit for healthy weight gain. 238 kcal
37 Kiwi and strawberry juice It offers a refreshing beverage rich in vitamins and antioxidants but lacks the calorie density needed for significant weight gain. 222 kcal
38 High alcohol beer Provides calories from alcohol but lacks essential nutrients, making it an inefficient choice for healthy weight gain and potentially detrimental in excess. 206 kcal
39 Coffee with milk This provides a caffeine boost and some nutrients from milk, but alone, it lacks sufficient calories and may not support significant weight gain without additional calorie sources. 186 kcal

List of Other Food Items High in Calories to Gain Weight


Food Items Description Calorie Content
40 Nuts and Nut Butter Packed with healthy fats, protein, and calories, nuts and nut butter are dense energy sources and essential nutrients. When consumed in moderation, they aid in healthy weight gain. 206 kcal
41 Grains Whole grains like rice, quinoa, and oats provide complex carbohydrates for sustained energy and fibre, supporting weight gain and digestive health. 607 kcal
41 Granola Combining oats, nuts, and dried fruits, granola offers a calorie-dense snack or breakfast option rich in carbohydrates, healthy fats, and fibre, perfect for aiding weight gain goals. 597 kcal
43 Raisins Raisins are a convenient and nutritious snack that boosts calorie intake. They are dense in natural sugars and calories. They provide quick energy and essential nutrients like iron and potassium. 488 kcal
44 High Fat Milk With its higher fat content, whole milk is a calorie-dense beverage rich in protein, calcium, and essential vitamins, supporting healthy weight gain and bone health. 312 kcal
45 Tofu Tofu is a versatile plant-based protein source that offers a good balance of protein, healthy fats, and carbohydrates, supporting muscle growth and overall nutrition during weight gain. 263 kcal
46 Lentils Lentils are nutrient-dense legumes packed with protein, fibre, and complex carbohydrates. They are ideal for boosting calorie intake and supporting muscle growth during weight gain. 230 kcal
47 Whole Milk With its protein, fat, and carbohydrates combination, whole milk provides a substantial source of calories and essential nutrients, promoting healthy weight gain and overall nutrition. 298 kcal

Causes of Low-Calories Intake

Other Tips for Gaining Weight in a Healthy Way

FAQs about Food for Calories to Gain Weight