22 High-Calorie Foods For Weight Gain

Adding high-calorie foods to your diet can be an effective strategy for weight gain, particularly for individuals looking to build muscle mass or recover from illness. While it's important to prioritize nutrient-dense options whenever possible, incorporating calorie-dense foods can help increase overall calorie intake and promote weight gain. Here are 22 high-calorie foods that can aid in achieving weight gain goals.

1. Avocado:

Avocados are a fruit rich in monounsaturated fats, which are heart-healthy fats that provide 9 calories per gram. They also contain fiber, vitamins, and minerals, making them a nutritious choice for adding calories to your diet.

2. Nuts and Nut Butters: 

Nuts like almonds, peanuts, and cashews are calorie-dense and provide a good source of protein, healthy fats, fiber, vitamins, and minerals. Nut butters, such as peanut butter or almond butter, offer similar benefits and can be spread on toast, added to smoothies, or used as a dip for fruits and vegetables.

3. Cheese: 

Cheese is a dairy product high in calories, protein, calcium, and other essential nutrients. Different types of cheese vary in calorie content, with options like cheddar, mozzarella, and Swiss being popular choices.

4. Whole Milk: 

Whole milk is higher in calories compared to low-fat or skim milk because it contains more fat. It provides essential nutrients like calcium, vitamin D, and protein, making it a calorie-dense beverage choice.

5. Olive Oil: 

Olive oil is a healthy fat that provides 120 calories per tablespoon. It can be used for cooking, salad dressings, or drizzled over vegetables to increase calorie intake.

6. Granola: 

Granola is a mixture of rolled oats, nuts, seeds, and dried fruits bound together with honey or other sweeteners. It is calorie-dense and can be eaten as a breakfast cereal, mixed with yogurt, or enjoyed as a snack.

7. Trail Mix: 

Trail mix typically contains a combination of nuts, seeds, dried fruits, and sometimes chocolate or other sweets. It's a portable and calorie-dense snack option for on-the-go energy.

8. Dark Chocolate: 

Dark chocolate with a high cocoa content is rich in calories and antioxidants. While it should be consumed in moderation, it can be a satisfying treat for adding calories to your diet.

9. Whole Eggs: 

Eggs are a complete protein source and contain healthy fats, vitamins, and minerals. Each large egg provides around 70 calories, making them a versatile ingredient for meals and snacks.

10. Full-Fat Yogurt: 

Full-fat yogurt is higher in calories compared to low-fat or non-fat varieties. It provides probiotics for gut health, along with protein, calcium, and other essential nutrients.

11. Coconut Milk: 

Coconut milk is made from the flesh of mature coconuts and is calorie-dense due to its high fat content. It's commonly used in cooking, baking, and making creamy sauces.

12. Dried Fruits: 

Dried fruits like raisins, apricots, dates, and figs are concentrated sources of natural sugars and calories. They can be eaten as a snack or added to cereals, trail mix, or baked goods.

13. Potatoes: 

Potatoes are a starchy vegetable rich in carbohydrates, providing energy and calories. They also contain fiber, vitamins, and minerals, especially when consumed with the skin on.

14. Quinoa: 

Quinoa is a gluten-free whole grain that is high in protein, fiber, and various vitamins and minerals. It's a nutritious option for increasing calorie intake and can be used in salads, soups, or as a side dish.

15. Pasta: 

Pasta made from durum wheat is a carbohydrate-rich food that provides energy and calories. It can be paired with protein-rich sauces and vegetables to create satisfying meals.

16. Salmon: 

Fatty fish like salmon are rich in protein and omega-3 fatty acids, which are beneficial for heart health. They also provide calories and can be baked, grilled, or broiled for a nutritious meal.

17. Bananas:

 Bananas are a convenient and calorie-dense fruit that provides natural sugars, carbohydrates, vitamins, and minerals. They can be eaten on their own, added to smoothies, or used as a topping for oatmeal or yogurt.

18. Sweet Potatoes: 

Sweet potatoes are high in carbohydrates and fiber, providing energy and calories. They also contain beta-carotene, vitamin C, and other nutrients, making them a nutritious choice for weight gain.

19. Hummus: 

Hummus is a spread made from mashed chickpeas, tahini, olive oil, lemon juice, garlic, and spices. It's rich in protein, healthy fats, and fiber, making it a calorie-dense dip for vegetables, crackers, or bread.

20. Greek Yogurt: 

Greek yogurt is strained to remove excess whey, resulting in a thicker and creamier texture compared to regular yogurt. It's higher in protein and calories, making it a satisfying snack or breakfast option.

21. Whole Grain Bread: 

Whole grain bread is made from whole grains like wheat, oats, or barley, providing fiber, vitamins, and minerals. It's higher in calories compared to white bread and can be enjoyed toasted with toppings like avocado or nut butter.

22. Butter: 

Butter is a calorie-dense dairy product made from churned cream. It's commonly used in cooking, baking, and as a spread for adding flavor and calories to meals and snacks.

Incorporating a variety of these high-calorie foods into your diet can help you achieve your weight gain goals while ensuring you meet your nutritional needs. However, it's essential to focus on overall dietary balance and moderation to support overall health and well-being. Consulting with a healthcare professional or registered dietitian can provide personalized guidance and support for your specific needs and goals.