Healthy and Nutritious High-Calorie Foods to Gain Weight

November 19, 2025 •

4 min read

According to a study on overfeeding, gaining weight healthily involves building muscle and healthy fat, not just increasing body fat. For many, the challenge isn't losing weight but figuring out what is high in calories to gain weight effectively and safely. This requires focusing on nutrient-dense, calorie-rich foods rather than empty calories from junk food.

Quick Summary

This guide outlines healthy, high-calorie foods that promote weight gain, emphasizing nutrient-dense options like nuts, avocados, and whole grains. It provides strategies for creating a calorie surplus, incorporating healthy fats and proteins, and offers meal ideas and a comparison table of food choices. Healthy weight gain focuses on building muscle and healthy fat stores, not just accumulating body fat.

Key Points

Focus on Nutrient-Dense Foods: Prioritize calories from whole foods like nuts, avocados, and whole grains rather than processed, sugary snacks to promote healthy weight gain.
Increase Healthy Fats: Incorporate calorie-dense healthy fats from sources such as nuts, seeds, nut butters, and oils like olive and avocado oil to easily boost your daily calorie intake.
Prioritize High-Quality Protein: Consume adequate protein from sources like eggs, red meat, fatty fish, and dairy to build and repair muscle mass, especially when combined with strength training.
Strategize with Calorie-Rich Beverages: Use smoothies and whole milk to add liquid calories, which can be easier to consume for those with a low appetite.
Eat More Frequently: Aim for 3 meals and 2-3 nutritious snacks a day to maintain a consistent calorie surplus without feeling overly full at once.
Incorporate Complex Carbs: Fuel your body and workouts with energy from complex carbohydrates like rice, potatoes, and oats, which provide steady energy and calories.
Combine with Strength Training: Pair your high-calorie diet with a resistance training program to ensure that the weight gained is primarily lean muscle mass, not just fat.
Enhance Meals with Calorie Boosters: Add extra calories to existing meals with simple additions like sprinkling cheese on dishes, adding extra oil when cooking, or topping oatmeal with nuts and dried fruit.

Understanding the Calorie Surplus for Weight Gain

To gain weight, you must consume more calories than your body burns, a state known as a calorie surplus. For steady weight gain, a daily surplus of 300 to 500 extra calories is often recommended, while a faster pace might require 700 to 1,000 extra calories per day. The key is to achieve this surplus with healthy, nutrient-dense foods rather than junk food, which can lead to unhealthy fat gain and other health problems.

Incorporating Healthy Fats and Proteins

Healthy fats and proteins are cornerstones of a successful weight gain strategy. They are calorie-dense and provide the building blocks for muscle mass. Protein is especially crucial for repairing and building muscle tissue, particularly when combined with strength training.

Healthy Fats:

Avocados: One large avocado can contain over 360 calories from healthy monounsaturated fats. They are also rich in fiber, potassium, and vitamins.
Nuts and Nut Butters: A handful of almonds or walnuts packs around 170-190 calories, plus protein and healthy fats. Spreading nut butter on toast or adding it to smoothies is an easy way to boost calories.
Oils: Olive oil, coconut oil, and avocado oil are extremely calorie-dense, with one tablespoon providing around 120 calories. Drizzle them over salads or vegetables during cooking.

Proteins for Muscle Growth:

Red Meats: Fattier cuts of red meat, such as steak, are packed with protein and iron, essential for building muscle tissue. They also contain leucine, an amino acid that stimulates muscle protein synthesis.
Eggs: Whole eggs are a convenient and affordable source of high-quality protein and fats, with one large egg providing about 70-90 calories.
Fatty Fish: Salmon and other oily fish are excellent sources of protein and heart-healthy omega-3 fatty acids. A 3-ounce serving of salmon can provide around 200 calories.

Boosting Caloric Intake with Complex Carbohydrates

Complex carbohydrates provide a sustained source of energy, helping to fuel workouts and support weight gain. Unlike simple sugars that cause energy spikes and crashes, complex carbs release energy gradually.

Rice: This is a low-cost and convenient carb source. One cup of cooked white rice provides over 200 calories.
Potatoes: Both regular and sweet potatoes are versatile, nutrient-rich sources of complex carbs. Baking or mashing them with butter or cheese can significantly increase calorie content.
Oats and Granola: A bowl of oatmeal made with whole milk and topped with nuts, dried fruit, or a drizzle of honey makes for a calorie-dense breakfast. Granola is also a concentrated source of calories.

Integrating High-Calorie Beverages and Snacks

For those who struggle with large meal portions, calorie-rich beverages and strategic snacking throughout the day are effective strategies.

Beverages:

Homemade Protein Smoothies: Blend whole milk or full-fat yogurt with fruits like bananas or mangoes, nut butter, and a scoop of protein powder for a high-calorie drink.
Whole Milk: Opting for whole milk over skim adds more calories and fat per serving. It can be consumed on its own or used in recipes.

Snacks:

Dried Fruit: Raisins, dates, and apricots are calorie-dense due to their low water content. They are easy to add to cereals, yogurts, or trail mix.
Full-Fat Yogurt and Cheese: Full-fat dairy products are rich in protein, fat, and calcium. Adding granola or dried fruit to yogurt or pairing cheese with crackers makes for a substantial snack.

Calorie-Dense Foods Comparison Table


Food Category	Example Item	Calories per Serving	Nutrients	Weight Gain Impact
Healthy Fats	1 oz almonds	~170-190	Healthy fats, protein, fiber	Excellent for calorie boosting
Protein	1 large egg	~70-90	High-quality protein, fats	Supports muscle repair and growth
Carbohydrates	1 cup cooked rice	~204	Carbs, minimal fat	Sustained energy, fuels workouts
Dairy	1 cup whole milk	~150	Protein, fats, calcium	Adds significant calories easily
Fruit	1 large avocado	~365	Monounsaturated fats, fiber	Highly calorie-dense whole food
Beverage	Homemade Smoothie	~400-600+	Protein, carbs, fats, vitamins	Liquid calories for easy consumption

Putting it into Practice for Healthy Weight Gain

To gain weight successfully, consistency is key. Plan your meals and snacks in advance to ensure you meet your daily calorie goals. Combining your diet with a resistance training program is critical to ensure weight gain comes from building muscle rather than just fat. Increasing portion sizes of nutrient-rich foods, having frequent meals (e.g., 3 meals and 2-3 snacks), and using high-calorie add-ins like nuts, cheese, and healthy oils are all practical steps to increase your intake. Avoid filling up on excessive amounts of low-calorie, high-fiber vegetables that may curb your appetite before you reach your calorie target. Focus on making your food flavorful with sauces and spices to make eating more enjoyable. Remember that this is a marathon, not a sprint, and gradual, consistent effort yields the best results. For personalized advice, consider consulting a dietitian, especially if you have underlying medical conditions that affect weight or appetite.

Conclusion: Strategic Choices for Sustainable Gains

For anyone asking "what is high in calories to gain weight," the answer lies in a strategic shift toward nutrient-dense options rather than simply eating more junk food. By prioritizing healthy fats, quality proteins, and complex carbohydrates, you can create the necessary calorie surplus to gain weight effectively. Incorporating high-calorie foods like nuts, avocados, whole-fat dairy, and lean meats, along with regular strength training, promotes the growth of muscle mass. This balanced approach not only helps you reach your weight goals but also supports overall health and wellness, providing a sustainable path to a stronger, healthier body.

Frequently Asked Questions

To gain weight quickly and healthily, focus on calorie-dense, nutrient-rich foods such as nuts, avocados, whole grains, and lean proteins. Consuming 700-1,000 extra calories a day through these foods, combined with strength training, can help accelerate weight gain.

For steady weight gain, a daily surplus of 300-500 extra calories is recommended. For faster weight gain, aim for 700-1,000 extra calories per day above your maintenance level. A calorie calculator can provide an estimate, but individual needs may vary.

While junk food is high in calories, it promotes unhealthy fat gain and lacks essential nutrients. Focusing on nutrient-dense foods is crucial for building muscle and healthy fat, leading to a healthier body composition.

Yes, high-calorie beverages like homemade protein shakes, smoothies, and whole milk are an excellent way to increase your calorie intake without feeling overly full. This is especially helpful for those with a poor appetite.

When in a calorie surplus, consuming extra calories from protein tends to increase muscle mass rather than fat, especially when combined with resistance training. However, total calorie intake is the critical factor for weight gain, whether from fat, protein, or carbs.

Resistance training, or strength training, is crucial for building lean muscle mass during weight gain. Exercises like weightlifting and bodyweight workouts promote muscle hypertrophy, ensuring your weight gain is healthy.

If you have a small appetite, try eating smaller, more frequent meals throughout the day instead of three large ones. Additionally, incorporate calorie-dense snacks and beverages, such as nuts, trail mix, and high-calorie smoothies, to boost your intake.