How to Add More Calories to a Shake for Weight Gain

November 15, 2025 •

4 min read

According to the Mayo Clinic, adding calorie-dense foods to your diet is a simple way to increase your energy intake for weight gain. If you're looking for an efficient and delicious way to achieve this, you might be asking: how do I add more calories to a shake? This guide explores a variety of ingredients and methods to transform your shake into a powerhouse of nutrition.

Quick Summary

This guide provides practical strategies for increasing the caloric density of shakes using ingredients such as nut butters, healthy oils, full-fat dairy, and protein powders. It details how to incorporate these calorie-rich foods effectively to support weight gain, muscle building, or simply boost nutritional intake.

Key Points

Start with a calorie-rich base: Use whole milk, coconut milk, or full-fat kefir instead of water to immediately increase your shake's calorie and nutrient content.
Prioritize healthy fats: Boost calories significantly with minimal volume by adding nut butters, seeds (flax, chia), or healthy oils like olive or coconut oil.
Incorporate carbs and protein: Use ingredients like rolled oats and protein powder for sustained energy and muscle building, and dried fruits like dates for natural sweetness.
Enhance texture and flavor: Add avocado for creaminess without a strong taste, or use cocoa powder, spices, and extracts for flavor variations.
Blend for success: For a smooth consistency, blend in stages, starting with liquids. Use frozen fruits to achieve a thick, frosty texture.
Consider mass gainer supplements: If your goal is maximum calorie intake, mass gainer supplements are specifically formulated to provide hundreds of extra calories and macronutrients per serving.

The Foundation: Choosing a Calorie-Rich Base

Building a high-calorie shake starts with the liquid base. While water is a low-calorie option, using milk or other high-calorie alternatives can instantly boost your shake's energy content.

Whole Milk: A cup of whole milk adds approximately 150 calories and 8 grams of protein.
Coconut Milk: Opt for canned, full-fat coconut milk to add richness and a significant calorie increase, with about 210 calories per half-cup.
Kefir: Full-fat kefir adds about 100 calories and 10 grams of protein per cup, along with beneficial probiotics.
Nutrient Drinks: Products like Ensure can serve as a base, providing a significant number of calories and vitamins.

Incorporating Healthy Fats for Maximum Calories

Fats are the most calorie-dense macronutrient, containing 9 calories per gram, compared to 4 for protein and carbohydrates. Including healthy fat sources is one of the most effective ways to add more calories to a shake without adding excessive volume.

Nut Butters: Peanut, almond, or cashew butter are excellent sources of healthy fats, protein, and fiber. Two tablespoons of peanut butter can add up to 180 calories.
Seeds: Flax, chia, and hemp seeds are small but powerful. Two tablespoons of chia seeds can add about 130 calories and a boost of omega-3s, while hemp seeds can add around 170 calories.
Avocado: Adding half an avocado provides a creamy texture and about 160 calories, along with healthy monounsaturated fats and fiber.
Oils: For a flavorless calorie boost, add a tablespoon of olive oil or flaxseed oil. A tablespoon of flaxseed oil adds 120 calories with no additional sodium or cholesterol.

The Power of Protein and Carbs

While fats are critical for high-calorie shakes, protein and carbohydrates are just as important for muscle growth and energy.

Protein Powders: Whey, casein, or plant-based protein powders are foundational for adding protein and calories. Some mass gainer powders can add hundreds of calories per scoop.
Rolled Oats: Grounding uncooked rolled oats in your blender first adds complex carbohydrates and fiber. Half a cup of rolled oats contributes approximately 150 calories.
Dried Fruit: Dates, figs, or raisins are packed with natural sugars and calories. Five medjool dates contain roughly 330 calories.
Greek Yogurt or Cottage Cheese: Full-fat Greek yogurt adds a thick, creamy texture and protein. Cottage cheese can be blended in for a protein boost with a neutral flavor.

High-Calorie Ingredient Comparison Table

To help you choose the best additions, here is a quick comparison of common high-calorie shake ingredients:


Ingredient	Serving Size	Approximate Calories	Benefit
Peanut Butter	2 Tbsp	~180	Healthy fats, protein, flavor
Avocado	1/2 medium	~160	Creamy texture, monounsaturated fat
Rolled Oats	1/2 cup dry	~150	Complex carbs, fiber
Full-Fat Coconut Milk	1/2 cup	~210	Richness, healthy fats
Chia Seeds	2 Tbsp	~130	Fiber, omega-3s, thickener
Whole Milk	1 cup	~150	Protein, calcium, vitamins
Medjool Dates	4 dates	~250	Natural sweetness, energy

Adding Flavor and Nutrients

Sometimes a high-calorie shake needs more than just a base. Here are some options to enhance both flavor and nutritional value:

Cocoa Powder: Unsweetened cocoa powder adds chocolatey flavor without many calories, and contains antioxidants. Pair with avocado for a rich, creamy chocolate shake.
Spices: A pinch of cinnamon, nutmeg, or pumpkin pie spice can add warmth and flavor without adding calories.
Extracts: Vanilla or almond extract can amplify the flavor profile without affecting the calorie count.
Sweeteners: If you need more sweetness, consider a tablespoon of honey or maple syrup, which adds 64 and 52 calories, respectively.

Putting it all Together: Example Shake Recipe

For a delicious, high-calorie shake, combine the following in a blender:

1 cup whole milk or full-fat coconut milk
1 scoop protein powder (vanilla or chocolate)
1/2 ripe avocado
1/4 cup rolled oats (ground)
2 tbsp natural peanut butter
Handful of ice cubes

Blend until smooth. This combination provides a balanced mix of healthy fats, protein, and complex carbohydrates for sustained energy and weight gain.

Expert Blending and Preparation Tips

For the best results, consider these tips when preparing your shakes:

Blend in stages. Add liquids and softer ingredients first, then gradually add thicker, denser items like nuts or frozen fruit to ensure a smooth consistency.
Use frozen ingredients. Frozen banana, pineapple, or berries will give your shake a thick, cold, and ice-cream-like texture without needing to dilute it with ice cubes.
Prep ahead of time. Measure and store dry ingredients like oats, seeds, and protein powder in individual baggies. This makes it easy to grab and blend on busy mornings.
Optimize for flavor or neutrality. Some ingredients, like avocado or silken tofu, are great for adding calories with minimal flavor impact. Others, like nut butters and cocoa powder, offer a significant flavor change.

Conclusion: Strategic Calorie-Boosting for Your Shakes

Adding calories to a shake is a simple and versatile strategy for supporting your weight gain or muscle-building objectives. By strategically incorporating nutrient-dense, calorie-rich ingredients like nut butters, healthy oils, oats, and protein powders, you can significantly increase your shake's energy content without sacrificing taste. Whether you need a quick meal replacement or a post-workout fuel-up, understanding these options allows you to customize your shakes to perfectly meet your nutritional needs. A thoughtful approach to ingredient selection can help you achieve your goals effectively and deliciously.

For more detailed nutritional information, consult with a registered dietitian or review reliable sources like the Academy of Nutrition and Dietetics [https://www.eatright.org/].

Frequently Asked Questions

To add calories without significantly altering the flavor, use ingredients with a mild taste. Healthy fats like avocado, silken tofu, and flaxseed oil are excellent choices. Using unflavored protein powder and whole milk instead of water will also increase calories neutrally.

Yes, many common food items work well. Nut butters (peanut, almond), seeds (chia, hemp), avocado, rolled oats, and full-fat dairy like Greek yogurt or cottage cheese are all effective and easy-to-use options.

You can add several hundred, or even over a thousand, calories to a shake depending on the ingredients. For example, a base of whole milk, a large banana, two tablespoons of peanut butter, a scoop of protein powder, and half an avocado can easily result in a 700-800+ calorie shake.

While natural sweeteners like dates or honey can add calories, relying heavily on added sugars is not recommended for healthy weight gain. It's better to focus on nutrient-dense calorie sources like healthy fats, protein, and complex carbs to provide sustained energy and nutritional value.

To thicken your shake, use ingredients like avocado, Greek yogurt, or frozen bananas. Incorporating rolled oats or chia seeds will also absorb liquid and create a thicker, more satisfying consistency as the shake sits.

Yes, absolutely. Blending protein powder with other high-calorie ingredients like nut butter, oats, and milk is the most common method for creating a complete, calorie-dense meal replacement shake.

Mass gainer supplements are pre-formulated powders designed for maximum calorie and macronutrient delivery, often containing a blend of proteins, carbs, and fats. They offer a convenient, high-calorie solution, while adding individual ingredients gives you more control over the nutritional profile and flavor of your shake.