28 Best Foods to Gain Weight

Why Maintaining a Healthy Weight is Important?

28 Best Foods to Gain Weight

List of Fat and Protein Rich Vegetables to Gain Weight

SNo. Vegetables Description Fat and Protein Content (per 100 g)
1 Edamame Nutty and versatile, packed with plant-based protein and healthy fats. Protein: 11 g
Fat: 0.2 g
2 Peas Sweet and versatile, rich in protein and healthy fats, perfect for salads or side dishes. Protein: 5 g
Fat: 5.2 g
3 Avocado Creamy and nutritious, abundant in healthy fats and a modest amount of protein. Protein: 2 g
Fat: 15 g
4 Brussels Sprouts Crunchy and flavourful, containing both protein and healthy fats for a balanced diet. Protein: 3.4 g
Fat: 0.3 g
5 Spinach Nutrient-dense leafy greens with moderate protein and healthy fat content. Protein: 2.9 g
Fat: 0.4 g

List of Fat and Protein Rich Fruits to Gain Weight

SNo. Fruits and Juices Description Fat and Protein Content (per 100 g)
6 Banana Shake Creamy texture, high in healthy fats. Protein: 2 g
Fat: 0.5 g
7 Coconut Rich in healthy fats and fibre. Protein: 3 g
Fat: 33 g
8 Guava Sweet tropical fruit, a protein source. Protein: 2.6 g
Fat: 3.9 g
9 Passionfruit Tangy and aromatic and rich in protein. Protein: 2.2 g
Fat: 4.8 g
10 Jackfruit Sweet and versatile, high in protein. Protein: 2.5 g
Fat: 0.4 g
11 Mango Juicy and flavorful, contains protein. Protein: 0.8 g
Fat: 0.5 g

List of Dairy Products and Nuts to Gain Weight

SNo. Dairy Products and Nuts Description Fat and Protein Content (per 100 g)
12 Whole Milk Rich in fats and proteins, whole milk is a creamy option to boost calorie intake. Protein: 3.2 g
Fat: 3.25 g
13 Greek Yoghurt Thick and creamy, Greek yoghurt offers a protein punch along with healthy fats. Protein: 10 g
Fat: 10 g
14 Cottage Cheese Low in fat and high in protein, cottage cheese is a versatile option for muscle growth. Protein: 11 g
Fat: 4 g
15 Almonds Almonds are packed with healthy fats and protein, making them a nutritious snack for weight gain. Protein: 21 g
Fat: 49 g
16 Cashews Creamy and rich, cashews provide both fats and proteins, ideal for adding to meals or snacking. Protein: 18 g
Fat: 44 g

List of Fat and Protein Rich Vegetarian Food for Weight Gain

SNo. Food Description Fat and Protein Content (per 100 g)
17 Tofu Versatile soy product, excellent meat alternative. Protein: 8g
Fat: 8-10 g
18 Tempeh Fermented soybean cake, dense in protein and flavour. Protein: 19g
Fat: 10-12 g
19 Lentils Nutritious legumes packed with protein and fibre. Protein: 9g
Fat: 1-2 g
20 Quinoa Complete protein grain, gluten-free and high in nutrients. Protein: 4g
Fat: 4-6 g
21 Chia Seeds Tiny powerhouses loaded with protein, fibre, and healthy fats. Protein: 16g
Fat: 30-35 g

List of Non-Vegetarian Foods to Gain Weight

SNo. Food Description Fat and Protein Content (per 100 g)
22 Salmon Rich in omega-3 fatty acids, supports muscle growth. Protein: 20 g
Fat: 10 g
23 Chicken Breast Lean protein source, aids in muscle development. Protein: 31 g
Fat: 13 g
24 Beef High in iron and zinc, crucial for muscle repair. Protein:26 g
Fat: 8.9 g
25 Turkey The low-fat protein option promotes muscle growth. Protein: 29 g
Fat: 14 g
26 Pork Provides essential amino acids for muscle repair. Protein: 27 g
Fat: 16 g
27 Eggs Complete protein source, versatile for meals. Protein: 13 g
Fat: 9.2 g
28 Shrimp Low in fat, high in protein, and aids in muscle repair. Protein: 24 g
Fat: 25 g

What is a Healthy Weight Range?

A healthy weight range is determined by various factors such as age, height, body composition, and overall health status. It generally refers to a weight range associated with optimal health and reduced risk of chronic diseases.


Weight (Female) Weight (Male)
18-24 47.6-65.8 kg 56.7-74.8 kg
25-34 49-68 kg 59-78 kg
35-44 50.4-70.3 kg 61.2-80.7 kg
45-54 52.2-72.6 kg 63.5-83 kg
55-64 53.5-74.8 kg 65.3-85.3 kg
65+ 54.4-77.1 kg 66.7-87.5 kg

Side Effects of an Unhealthy Diet for Underweight

How to Maintain a Healthy Diet to Gain Weight?

FAQs about Food Items for Weight Gain