Nutrition Diet: What food has the most calories to gain weight? (Hint: It's all about healthy density)

October 25, 2025 •

4 min read

Gram for gram, fat provides the most calories, with nine calories per gram compared to four in protein and carbohydrates. When considering what food has the most calories to gain weight, prioritizing these energy-dense, nutrient-rich options is the healthiest approach, ensuring a sustainable and nourishing calorie surplus for your body.

Quick Summary

This article explores the most calorie-dense, nutritious foods for healthy weight gain, such as nuts, seeds, avocados, full-fat dairy, and healthy oils, along with practical tips to boost calorie intake safely. It outlines food options and strategies to achieve a calorie surplus for muscle and weight gain, focusing on nutrient-dense sources.

Key Points

Prioritize Healthy Fats: Fats and oils, including olive oil, nut butters, and avocados, are the most calorie-dense foods, providing concentrated energy for weight gain.
Choose Nutrient-Dense Foods: Focus on nutrient-rich options like nuts, seeds, full-fat dairy, and fatty fish to gain weight healthily, not just empty calories.
Boost Calories Incrementally: Add extra calories to existing meals by incorporating items like extra olive oil on vegetables, cheese on pasta, or nut butter in smoothies.
Integrate Protein for Muscle Gain: Pair high-calorie intake with a focus on protein from sources like red meat, fish, and eggs, especially with resistance training, to ensure weight gain is muscle mass.
Eat Frequently: For smaller appetites, consuming 5-6 smaller, calorie-dense meals and snacks throughout the day can be more manageable than three large meals.
Choose Full-Fat Over Low-Fat: Opting for full-fat versions of dairy products like milk, yogurt, and cheese significantly increases the calorie and nutrient content of your meals.

A healthy approach to gaining weight requires focusing on nutrient-dense foods to achieve a consistent calorie surplus. While foods high in unhealthy fats and refined sugar contain calories, they lack the essential vitamins, minerals, and protein needed for muscle growth and overall health. The best strategy involves strategically adding wholesome, high-calorie options to your diet.

Calorie-Dense Foods for Healthy Weight Gain

To effectively increase your calorie intake, incorporate a variety of nutrient-rich foods that provide significant energy in smaller servings.

Healthy Fats and Oils

Healthy fats are one of the most calorie-dense macronutrients, making them a cornerstone of any weight gain diet.

Nuts and Nut Butters: Nuts like macadamia nuts and pecans are extremely high in calories, healthy fats, and protein. Just two tablespoons of peanut butter can add nearly 200 calories to a snack.
Avocados: A single large avocado can provide over 300 calories, along with heart-healthy monounsaturated fats, fiber, and vitamins.
Healthy Oils: Adding extra virgin olive oil, avocado oil, or coconut oil to cooking, salads, and sauces can add a significant number of calories quickly, with one tablespoon providing around 120 calories.
Seeds: Flaxseeds, chia seeds, and pumpkin seeds are rich in omega-3 fatty acids, protein, and fiber, adding a calorie and nutrient boost to meals.

Protein Sources

Protein is crucial for building and repairing muscle tissue. Combining resistance training with a high-protein diet ensures weight gain is primarily in the form of muscle, not just fat.

Red Meats: Fattier cuts of red meat, such as beef and lamb, are excellent sources of protein, iron, and leucine, an amino acid vital for muscle protein synthesis.
Fatty Fish: Salmon, mackerel, and sardines are high in protein and beneficial omega-3 fatty acids, which also contribute to overall health.
Whole Eggs: Packed with high-quality protein and fats, especially in the nutrient-dense yolk, eggs are a versatile and affordable option for adding calories.

Dairy Products

Full-fat dairy products are rich in calories, protein, and calcium, making them ideal for weight gain.

Whole Milk: A cup of whole milk adds nearly 150 calories and a balanced mix of proteins, carbs, and fats. It can be used in smoothies, oatmeal, and shakes.
Full-Fat Greek Yogurt: Thicker than regular yogurt, it's packed with protein and calories. Add nuts, granola, or dried fruit for an even bigger boost.
Cheese: Different varieties of cheese can easily add flavor and hundreds of calories to meals, with cheddar and parmesan being particularly dense.

Complex Carbohydrates

Complex carbs provide sustained energy and help replenish muscle glycogen stores, which is vital for those engaged in physical activity.

Whole Grains and Tubers: Rice, oats, quinoa, potatoes, and sweet potatoes are excellent, cost-effective sources of calories and energy.
Dried Fruits: Concentrated in natural sugars and calories, dried fruits like dates, raisins, and apricots are perfect for snacking and adding to cereals or yogurt.
Granola: A mixture of cereals, nuts, and dried fruit, granola is a calorie-dense topping for yogurt and smoothies.

Practical Tips for Boosting Calorie Intake

For those with smaller appetites, incorporating calorie-boosting techniques can be more effective than eating larger portions.

Add Calorie-Dense Toppings: Sprinkle nuts, seeds, or cheese on salads, soups, and pasta dishes.
Enrich Your Beverages: Make smoothies with whole milk, protein powder, and nut butter, or add a tablespoon of oil to a shake.
Eat Frequent Meals: Aim for 5-6 smaller meals and snacks throughout the day instead of three large, heavy ones.
Choose Full-Fat Versions: Opt for whole milk, full-fat yogurt, and other full-fat dairy products over low-fat alternatives.

High-Calorie Food Comparison for Weight Gain


Food Category	Examples	Typical Calorie Density (per serving)	Key Weight Gain Benefit
Healthy Oils	Olive Oil, Coconut Oil	~120 kcal (1 tbsp)	Maximize calories with minimal volume
Nuts & Nut Butters	Almonds, Peanut Butter	~170-200 kcal (1/4 cup nuts or 2 tbsp butter)	Combination of healthy fats, protein, and fiber
Avocados	Large Avocado	~300-365 kcal (per fruit)	Healthy fats, fiber, vitamins, and minerals
Full-Fat Dairy	Whole Milk, Greek Yogurt	~150-165 kcal (1 cup/1/2 cup)	Protein and calcium for muscle and bone health
Red Meat	Fatty Beef, Lamb	~250-300 kcal (3 oz cooked)	Rich in protein, iron, and muscle-building amino acids

Conclusion

When seeking what food has the most calories to gain weight, the answer is found in a combination of nutrient-dense, energy-rich options rather than a single item. Fats and oils, followed by protein and complex carbohydrates, offer the highest calorie-per-volume ratio. Healthy weight gain is achieved by creating a sustained calorie surplus using a balanced diet rich in nuts, seeds, avocados, full-fat dairy, and quality protein sources, complemented by regular exercise, especially resistance training. Consulting a doctor or registered dietitian can help tailor a personalized plan. For more on healthy weight gain, refer to resources like this guide from the National Health Service (NHS).

Frequently Asked Questions

While it's difficult to pinpoint one single food, fats and oils, such as pure olive oil or ghee, contain the highest calories per gram. However, healthy, calorie-dense whole foods include nuts like macadamia nuts, nut butters, and avocados.

To gain weight safely and steadily, most adults should aim for a calorie surplus of 300 to 500 extra calories per day. For faster weight gain, this can be increased to 700 to 1,000 calories, but this should be done with care and under professional guidance if needed.

Gaining weight slowly and consistently is generally considered healthier, as it allows your body to build lean muscle mass rather than storing excess fat. A gradual approach reduces the risk of gaining unhealthy belly fat.

Yes, protein shakes can be a highly effective tool for weight gain, especially when made at home. By blending protein powder with calorie-dense ingredients like whole milk, nut butter, and fruits, you can easily create a nutritious, high-calorie drink.

Good options include a handful of mixed nuts, an avocado toast with an egg, full-fat Greek yogurt with granola and dried fruit, or a homemade trail mix with nuts, seeds, and dark chocolate.

No, you should not avoid vegetables entirely. However, if you struggle to eat enough total calories, it might be beneficial to limit the amount of high-fiber, low-calorie vegetables you consume in one sitting, as they can make you feel full more quickly.

Focus on adding calorie-dense foods that don't add much volume. Examples include drizzling healthy oils over vegetables, stirring powdered milk into soups or mashed potatoes, and topping meals with cheese, nuts, or seeds.