18 Best High Calorie Foods for Healthy Weight Gain – Complete Guide

Gaining weight in a healthy way requires strategic food choices that deliver both essential nutrients and adequate calories. While many people focus on weight loss, there’s an equally important need for safe, effective weight gain solutions for those who are underweight or looking to build muscle mass.

The key to healthy weight gain lies in selecting calorie dense foods that provide protein, healthy fats, complex carbohydrates, and essential vitamins and minerals. Unlike empty-calorie junk food, these nutrient-rich options support muscle growth, energy levels, and overall health while helping you reach your weight goals.

This comprehensive guide explores 18 of the best high calorie healthy foods that can transform your weight gain journey. Whether you’re an athlete building muscle, recovering from illness, or simply looking to add healthy pounds, these foods offer practical, delicious solutions.

Understanding Calorie Dense Foods for Weight Gain

Calorie density refers to the number of calories contained in a specific volume or weight of food. High calorie foods pack more energy into smaller portions, making them ideal for weight gain without requiring you to eat excessively large meals.

For successful weight gain, you need to consume more calories than your body burns daily. This is called a caloric surplus. Most experts recommend adding 300-500 calories above your maintenance level to gain weight gradually and healthily.

The best foods for weight gain combine high calorie content with nutritional value. They should provide:

• Quality proteins for muscle building and repair
• Healthy fats for hormone production and nutrient absorption
• Complex carbohydrates for sustained energy
• Vitamins and minerals for overall health
• Fiber for digestive health

1. Nut Butters and Nuts

Nuts and nut butters rank among the most calorie dense foods available. A single quarter-cup serving of almonds contains approximately 170 calories, 6 grams of protein, and 15 grams of healthy fats.

Nut butters like peanut butter, almond butter, and cashew butter offer versatile options for adding calories throughout your day. You can spread them on whole grain toast, blend them into smoothies, stir them into oatmeal, or simply eat them by the spoonful.

When selecting nut butters, choose natural varieties with minimal ingredients—ideally just nuts and perhaps a small amount of salt. Avoid products with added sugars and hydrogenated oils.

Popular ways to incorporate nuts and nut butters:

• Add two tablespoons of peanut butter to morning smoothies for 190 extra calories
• Spread almond butter on apple slices or celery for a protein-rich snack
• Mix chopped nuts into yogurt, salads, and grain bowls
• Use cashew butter as a base for creamy sauces and dressings

2. Whole Milk and Dairy Products

Whole milk provides an excellent balance of proteins, carbohydrates, and fats, making it one of the best high calorie healthy foods for weight gain. One cup of whole milk delivers about 150 calories and 8 grams of protein.

Dairy milk contains both whey and casein proteins, which research suggests can effectively support muscle growth when combined with resistance training. The calcium and vitamin D in milk also support bone health.

Beyond drinking milk straight, you can incorporate it into your diet by:

• Using it as the liquid base for protein smoothies and shakes
• Cooking oatmeal and other hot cereals with milk instead of water
• Adding it to coffee and tea
• Making creamy soups and sauces
• Preparing high-calorie puddings and custards

For those with lactose intolerance, fortified soy milk offers comparable protein and calories while being dairy-free.

3. Protein Smoothies and Shakes

Homemade protein smoothies represent one of the most efficient ways to consume high calorie meals in liquid form. Liquids are often easier to consume than solid foods, especially if you struggle with appetite or feel full quickly.

A well-constructed protein smoothie can deliver 400-800 calories in a single serving while providing protein, healthy fats, fruits, and vegetables.

Essential smoothie ingredients for weight gain:

• Protein powder (whey, casein, pea, or soy)
• Whole milk or fortified plant milk
• Nut butters for healthy fats and calories
• Bananas, berries, or other fruits for carbohydrates
• Oats for complex carbs and fiber
• Greek yogurt for extra protein and creaminess
• Avocado for healthy fats and smooth texture
• Honey or dates for natural sweetness and calories

Try this high-calorie smoothie recipe: Blend 2 cups whole milk, 1 banana, 2 tablespoons peanut butter, 1 scoop protein powder, 1/4 cup oats, and ice. This provides approximately 600 calories and 40 grams of protein.

4. Rice and Whole Grains

Rice serves as an affordable, convenient source of carbohydrates and calories. One cup of cooked white rice provides about 200 calories and 45 grams of carbs with minimal fat.

The calorie density of rice makes it easy to consume significant calories without feeling overly full. You can prepare large batches in advance and combine rice with various proteins and vegetables throughout the week.

Beyond white rice, consider these calorie-rich grains:

• Brown rice for additional fiber and nutrients
• Quinoa for complete protein
• Wild rice for distinctive flavor and texture
• Couscous for quick preparation
• Bulgur wheat for Middle Eastern dishes

Enhance rice dishes by adding butter, olive oil, cheese, nuts, or creamy sauces. Mixing in protein sources like eggs, chicken, beef, or beans creates balanced, high-calorie meals.

5. Red Meat

Red meat, including beef and pork, provides high-quality protein along with important nutrients like iron, zinc, and B vitamins. A 3-ounce serving of steak contains approximately 230 calories and 25 grams of protein.

Red meat is particularly rich in leucine, an essential amino acid that plays a crucial role in muscle protein synthesis. It also naturally contains creatine, which supports muscle growth, strength, and performance.

While leaner cuts work well for general health, fattier cuts provide more calories per serving, making them beneficial for weight gain. Options include:

• Ribeye steak
• Ground beef (80/20 or 85/15)
• Pork shoulder
• Lamb chops
• Beef short ribs

Health experts generally recommend limiting red meat consumption to moderate amounts as part of a balanced diet. Aim for variety by including other protein sources alongside red meat.

6. Salmon and Fatty Fish

Salmon and other oily fish provide excellent protein along with heart-healthy omega-3 fatty acids. A 3-ounce serving of salmon contains approximately 155 calories, 22 grams of protein, and 7 grams of beneficial fats.

Omega-3 fatty acids support cardiovascular health, reduce inflammation, and may improve brain function. These essential fats also support hormone production necessary for muscle growth.

High-calorie fish options include:

• Salmon (wild-caught or farmed)
• Mackerel
• Herring
• Sardines
• Trout
• Tuna (fresh or canned in oil)

Preparation methods that maximize calories include pan-searing in olive oil, baking with butter, or serving with creamy sauces. Canned salmon offers an affordable, convenient option that requires no cooking.

7. Whole Eggs

Eggs are among nature’s most complete foods, providing high-quality protein, healthy fats, vitamins, and minerals. Each large egg contains about 70-75 calories and 6 grams of protein.

The egg yolk contains most of the egg’s nutrients, including vitamins A, D, E, and K, along with healthy fats. Unless you have specific dietary restrictions, eating whole eggs maximizes nutritional benefits.

For most healthy individuals, eating 3-6 eggs daily poses no health concerns and can significantly support weight gain efforts. If you have questions about egg consumption, consult with your healthcare provider.

Versatile ways to eat more eggs:

• Scrambled eggs with cheese and vegetables
• Omelets filled with meat, cheese, and avocado
• Hard-boiled eggs as portable snacks
• Fried eggs over rice or potatoes
• Egg salad sandwiches with mayonnaise
• Frittatas packed with vegetables and cheese
• Deviled eggs for parties and snacking

8. Avocados

Avocados stand out as one of the few fruits rich in healthy fats. A whole medium avocado provides approximately 240 calories, 22 grams of fat, and 12 grams of fiber.

The monounsaturated fats in avocados support heart health, reduce inflammation, and help your body absorb fat-soluble vitamins. Avocados also contain potassium, vitamin K, folate, and various B vitamins.

Creative ways to add avocados to your diet:

• Mash onto whole grain toast with eggs
• Blend into smoothies for creamy texture
• Make guacamole to serve with chips or vegetables
• Slice into salads and sandwiches
• Stuff with tuna or chicken salad
• Use as a mayonnaise substitute
• Add to omelets and scrambled eggs

9. Cheese

Cheese provides concentrated calories, protein, and fat in relatively small portions. One ounce of cheddar cheese delivers approximately 115 calories, 7 grams of protein, and 9 grams of fat.

With countless varieties available—from mild to sharp, soft to hard, fresh to aged—cheese offers endless culinary possibilities. Each type brings unique flavors and textures to meals.

High-calorie cheese options include:

• Cheddar and aged cheddars
• Gouda and smoked gouda
• Swiss and Gruyere
• Mozzarella (especially whole milk)
• Parmesan and Pecorino Romano
• Brie and Camembert
• Blue cheese and Gorgonzola
• Cream cheese

Add cheese to sandwiches, omelets, casseroles, pasta dishes, salads, and snacks. Melted cheese on vegetables can make them more appealing and calorie-dense.

10. Potatoes and Starchy Vegetables

Potatoes and other starchy vegetables provide affordable, filling sources of complex carbohydrates. One medium baked potato contains about 160 calories along with fiber, potassium, and vitamin C.

These foods help replenish muscle glycogen stores, which fuel athletic performance and support recovery from exercise. They also provide steady energy without rapid blood sugar spikes.

Calorie-dense starchy vegetables include:

• White potatoes (all varieties)
• Sweet potatoes and yams
• Butternut and acorn squash
• Corn
• Green peas
• Parsnips
• Cassava

Increase calories by preparing potatoes with butter, sour cream, cheese, olive oil, or bacon. Roasting vegetables in oil enhances both flavor and calorie content.

11. Dried Fruits

Dried fruits pack concentrated calories, natural sugars, fiber, and micronutrients into small portions. The dehydration process removes water, making dried fruits much more calorie-dense than fresh fruit.

For example, two Medjool dates provide about 130 calories, while a quarter-cup of raisins contains approximately 120 calories. These portable snacks require no refrigeration and keep for months.

Popular dried fruits for weight gain:

• Dates
• Raisins and golden raisins
• Dried apricots
• Dried figs
• Prunes
• Dried mango
• Dried cranberries
• Dried cherries

Combine dried fruits with nuts for homemade trail mix, add them to oatmeal and yogurt, or stuff dates with nut butter for a quick energy boost.

12. Whole Grain Bread

Whole grain bread provides complex carbohydrates, fiber, B vitamins, and minerals. Two slices of whole wheat bread contain approximately 160 calories and 8 grams of protein.

Bread serves as an excellent vehicle for other high-calorie foods like nut butter, avocado, cheese, eggs, and various meats. Sandwiches offer portable, customizable meals that can easily deliver 500-700 calories.

Look for breads that list whole grains as the first ingredient. Options include:

• 100% whole wheat bread
• Whole grain sourdough
• Multigrain bread
• Rye bread
• Oat bread
• Sprouted grain bread

Create high-calorie sandwiches by layering multiple protein sources, adding cheese, and spreading both slices with mayonnaise, hummus, or avocado.

13. Greek Yogurt (Whole Milk)

Full-fat Greek yogurt offers an excellent balance of protein, carbohydrates, and fats. A one-cup serving provides approximately 220 calories, 20 grams of protein, and 10 grams of fat.

The thick, creamy texture of Greek yogurt makes it satisfying and versatile. It contains probiotics that support digestive health and calcium for strong bones.

Ways to increase calories with Greek yogurt:

• Top with granola, nuts, and dried fruit
• Mix in honey, maple syrup, or jam
• Blend into smoothies and shakes
• Use as a base for dips and dressings
• Create parfaits with layers of fruit and granola
• Substitute for sour cream in recipes
• Mix with protein powder for extra protein

14. Dark Chocolate

High-quality dark chocolate (70% cacao or higher) provides antioxidants, minerals, and concentrated calories. A 100-gram bar contains approximately 600 calories along with fiber, iron, magnesium, and beneficial plant compounds.

The healthy fats in dark chocolate support hormone production and nutrient absorption. The antioxidants may support heart health and reduce inflammation.

Enjoy dark chocolate by:

• Eating squares as a daily treat
• Melting it into hot milk for hot chocolate
• Adding chunks to trail mix
• Dipping fruit in melted chocolate
• Stirring chocolate chips into yogurt or oatmeal
• Making homemade energy balls with cocoa powder

Choose dark chocolate with minimal added sugar and avoid varieties with artificial ingredients. The higher the cacao percentage, the more nutritional benefits.

15. Granola and Cereal

Granola and whole grain cereals provide convenient breakfast options with significant calories. A half-cup of granola typically contains 200-300 calories, depending on the ingredients.

These foods combine oats, nuts, seeds, and dried fruit, creating nutrient-dense mixtures rich in fiber, protein, and healthy fats. They can be eaten with milk, yogurt, or as a crunchy topping.

When selecting cereals, choose options that:

• List whole grains as the first ingredient
• Contain minimal added sugars
• Include nuts and seeds for healthy fats
• Provide at least 3 grams of fiber per serving

You can also make homemade granola to control ingredients and maximize nutrition. Homemade versions often contain more nuts and less sugar than store-bought options.

16. Healthy Oils and Fats

Cooking oils and fats are the most calorie-dense foods available, providing 120 calories per tablespoon. Adding just one tablespoon of oil to meals can significantly boost daily calorie intake.

Healthy oil options include:

• Extra virgin olive oil for salads and low-heat cooking
• Avocado oil for high-heat cooking
• Coconut oil for baking and cooking
• Walnut oil for finishing dishes
• Flaxseed oil for smoothies and dressings

Use oils to roast vegetables, make salad dressings, sauté proteins, and finish cooked dishes. Drizzle olive oil over pasta, rice, and bread to add flavor and calories effortlessly.

17. Nut and Seed Mixes

Trail mix combining nuts, seeds, dried fruit, and dark chocolate provides portable, calorie-dense snacking. A quarter-cup serving can easily deliver 200-300 calories.

Create custom mixes with your favorite ingredients:

• Almonds, walnuts, pecans, or cashews
• Pumpkin seeds, sunflower seeds, or hemp seeds
• Dried cranberries, raisins, or chopped dates
• Dark chocolate chips or chunks
• Coconut flakes
• Banana chips

Keep pre-portioned bags in your car, office, or gym bag for convenient high-calorie snacks throughout the day.

18. Pasta and Noodles

Pasta provides an affordable, versatile source of carbohydrates and calories. One cup of cooked pasta contains approximately 200 calories and 40 grams of carbs.

Pasta serves as an excellent foundation for high-calorie meals when topped with meat sauce, cheese, olive oil, or creamy sauces. It readily absorbs flavors and combines well with vegetables and proteins.

Choose from various pasta types:

• Whole wheat pasta for extra fiber
• Regular white pasta for more calories per serving
• Rice noodles for gluten-free options
• Egg noodles for additional protein
• Fresh pasta for special occasions

Maximize calories by preparing pasta with olive oil, butter, cream-based sauces, ground meat, and generous amounts of cheese.

Creating High Calorie Meals

To gain weight effectively, you need to construct meals that combine multiple high-calorie foods. This approach makes it easier to achieve the caloric surplus necessary for weight gain.

Sample high-calorie meal ideas:

Breakfast (800 calories):

• 3 scrambled eggs cooked in butter
• 2 slices whole grain toast with peanut butter
• 1 banana
• 1 glass whole milk

Lunch (900 calories):

• Large sandwich with turkey, cheese, avocado, and mayo
• Side of potato chips or pretzels
• Full-fat Greek yogurt with granola
• Apple with almond butter

Dinner (1000 calories):

• 6 oz grilled salmon
• Large baked potato with butter and sour cream
• Roasted vegetables in olive oil
• Side salad with olive oil dressing
• Whole grain roll with butter

Snacks (400-600 calories):

• Protein smoothie with fruit, nut butter, and oats
• Trail mix with nuts and dried fruit
• Cheese and crackers
• Dark chocolate squares

Tips for Successful Weight Gain

Beyond choosing calorie dense foods, these strategies can support your weight gain goals:

Eat More Frequently: Instead of three large meals, aim for 5-6 smaller meals throughout the day. This approach prevents excessive fullness while maintaining consistent calorie intake.

Prioritize Protein: Aim for 0.7-1 gram of protein per pound of body weight daily to support muscle growth rather than just fat gain. Distribute protein evenly across meals.

Include Strength Training: Resistance exercise signals your body to build muscle rather than store excess calories as fat. Focus on compound movements like squats, deadlifts, and bench presses.

Drink Calories: Liquids typically feel less filling than solid foods. Smoothies, milk, and juice can add significant calories without affecting appetite for meals.

Use Larger Plates: Research suggests that eating from bigger plates unconsciously encourages larger portions, making it easier to consume more calories.

Prepare Foods in Advance: Meal prep ensures you always have high-calorie options available, reducing reliance on less nutritious convenience foods.

Track Your Progress: Monitor your weight weekly and calorie intake daily to ensure you’re making progress toward your goals. Adjust portions as needed.

Be Patient: Healthy weight gain takes time. Aim for 0.5-1 pound per week for sustainable results without excessive fat gain.

Common Challenges and Solutions

Challenge: Low Appetite

Solution: Focus on calorie-dense foods that provide significant calories in smaller volumes. Smoothies and liquid calories are often easier to consume. Consider eating favorite foods that naturally stimulate appetite.

Challenge: Feeling Too Full

Solution: Reduce fiber intake slightly by choosing white rice over brown rice and limiting raw vegetables. Space meals evenly throughout the day rather than eating large portions at once.

Challenge: Digestive Discomfort

Solution: Increase calorie intake gradually rather than making dramatic changes overnight. Choose easily digestible foods and consider digestive enzymes if needed.

Challenge: Budget Constraints

Solution: Focus on affordable calorie-dense foods like rice, pasta, potatoes, eggs, peanut butter, and whole milk. Buy in bulk when possible and prepare meals at home.

Challenge: Gaining Fat Instead of Muscle

Solution: Ensure you’re following a structured resistance training program. Keep your caloric surplus moderate (300-500 calories above maintenance) and prioritize protein intake.

When to Seek Professional Guidance

While these foods can support healthy weight gain for most people, certain situations warrant professional medical advice:

• You have an underlying medical condition affecting weight
• You’ve experienced unexpected or rapid weight loss
• You struggle with disordered eating patterns
• You’re pregnant or breastfeeding
• You’re planning weight gain for athletic competition
• You have food allergies or intolerances limiting options
• You’re taking medications that affect appetite or metabolism

A registered dietitian can create personalized meal plans that account for your specific needs, preferences, and health status. They can also help you navigate any medical conditions that complicate weight gain.

Frequently Asked Questions

How many extra calories do I need to gain weight?

Most people need an additional 300-500 calories above their maintenance level to gain weight at a healthy pace of 0.5-1 pound per week. Very active individuals or those with fast metabolisms may require 500-1000 extra calories daily.

Can I gain weight without eating unhealthy foods?

Absolutely. The foods listed in this guide prove you can gain weight while maintaining excellent nutrition. Focus on nutrient-dense whole foods rather than processed snacks and fast food.

How long does it take to gain weight?

The timeline varies based on your starting point, caloric surplus, and consistency. Most people can expect to gain 2-4 pounds per month with a structured eating plan and appropriate exercise.

Should I take supplements for weight gain?

Whole foods should form the foundation of your weight gain plan. However, protein powder can be a convenient supplement, especially if you struggle to meet protein needs through food alone. Mass gainer supplements may be helpful for those with very high calorie requirements.

What if I’m lactose intolerant?

Many high-calorie options don’t contain dairy. Focus on nuts, nut butters, avocados, oils, meat, fish, eggs, grains, and plant-based alternatives. Lactose-free milk and yogurt are also available.

Will I gain mostly muscle or fat?

This depends on several factors including your training program, protein intake, and size of caloric surplus. Combining strength training with moderate calorie increases and adequate protein promotes muscle gain while minimizing fat gain.

Conclusion

Gaining weight healthily requires a strategic approach centered on calorie dense foods that deliver both energy and nutrition. The 18 foods highlighted in this guide offer versatile, delicious options for increasing your daily calorie intake while supporting overall health.

Remember that successful weight gain involves more than just eating more food. You need to:

• Choose nutrient-rich, calorie-dense foods consistently
• Eat frequently throughout the day
• Combine strength training with increased calorie intake
• Be patient and track your progress
• Adjust your approach based on results

Whether your goal is building muscle, recovering from illness, or simply achieving a healthier weight, these high calorie healthy foods provide the foundation for success. Start by incorporating a few of these options into your current diet, then gradually expand your repertoire as you discover which foods work best for your lifestyle and preferences.

With consistency, patience, and the right food choices, you can achieve your weight gain goals while improving your overall health and nutrition. If you have concerns about your weight or underlying health conditions, consult with a healthcare provider or registered dietitian before making significant dietary changes.

Sources:

• National Center for Biotechnology Information (NCBI)
• USDA FoodData Central
• National Institutes of Health Office of Dietary Supplements
• Academy of Nutrition and Dietetics
• Mayo Clinic