What are high calorie seeds for weight gain?

January 9, 2026 •

4 min read

Seeds are nutritional powerhouses packed with healthy fats, protein, and essential nutrients, making certain varieties excellent for those seeking to increase their calorie intake for weight gain. While some seeds are higher in calories than others, they all offer a nutrient-dense way to add energy to your diet without relying on processed junk food.

Quick Summary

This guide details the most calorie-dense and nutrient-rich seeds, outlining their nutritional benefits and practical methods for adding them to meals and snacks for healthy weight gain.

Key Points

Hemp Hearts: Offer complete protein and a balanced ratio of omega fatty acids for muscle building and overall health.
Pumpkin Seeds: High in protein, magnesium, and zinc, these seeds support immunity, prostate health, and bone density.
Sunflower Seeds: Calorie-dense with high levels of Vitamin E and healthy fats, benefiting heart health and providing antioxidant support.
Sesame Seeds: Rich in calcium and magnesium, these are excellent for bone health and can be incorporated as tahini for a caloric boost.
Chia and Flaxseeds: While fiber-rich, they contribute calories and valuable omega-3s, especially when ground or combined with other high-calorie foods.
Calorie Surplus: A handful of high-calorie seeds can add a significant number of healthy calories to your daily intake to achieve a necessary caloric surplus for weight gain.

The Role of Seeds in Healthy Weight Gain

Seeds are a concentrated source of calories, primarily from healthy fats, making them an ideal addition to a weight gain diet. A healthy weight gain strategy focuses on consuming a caloric surplus with nutrient-dense foods rather than empty calories from sugary snacks. Seeds contribute to this surplus effectively while providing a wealth of vitamins, minerals, fiber, and plant-based protein.

Adding just a few tablespoons of high-calorie seeds to your daily intake can significantly boost your total calories and help you reach your weight gain goals more easily. They are also rich in micronutrients and antioxidants, supporting overall health and muscle recovery.

Top High-Calorie Seeds for Weight Gain

Certain seeds stand out for their superior calorie and nutrient content, making them top contenders for a weight gain diet. By understanding the profile of each seed, you can make informed choices to fuel your body effectively.

Hemp Seeds (Hemp Hearts)

Hemp seeds are one of the highest-protein seeds available, containing all nine essential amino acids. A one-ounce (28g) serving provides approximately 157 calories and nearly 9 grams of protein, along with an excellent ratio of omega-3 and omega-6 fatty acids. They have a mild, nutty flavor and a tender texture, making them versatile for many dishes.

How to use: Sprinkle hemp hearts on salads, oatmeal, or yogurt. They can also be blended into smoothies or used in homemade energy bars.

Pumpkin Seeds (Pepitas)

These green, flat seeds are not only high in calories but also rich in magnesium, zinc, and iron. A one-ounce serving contains around 158 calories and over 8.5 grams of protein. Pumpkin seeds offer a pleasant crunch and can be eaten raw or roasted.

How to use: Add pumpkin seeds to soups, salads, granola, or trail mix. You can also blend them into a seed butter.

Sunflower Seeds

Sunflower seeds are a classic snack and a powerful source of calories. A one-ounce portion delivers about 173 calories, mostly from healthy fats. They are also a good source of Vitamin E, which acts as an antioxidant, and provide minerals like magnesium and selenium.

How to use: Enjoy roasted sunflower seeds as a standalone snack. Sprinkle them on salads, stir-fries, or mix them into baked goods for a nutty flavor.

Sesame Seeds

Often used as a topping, sesame seeds are a small seed with a substantial caloric punch. Per one-ounce serving, they contain about 162 calories. They are particularly high in calcium, magnesium, and healthy fatty acids. Tahini, a paste made from ground sesame seeds, is another great way to consume them.

How to use: Add sesame seeds to dressings, stir-fries, or sprinkle over cooked vegetables. Use tahini in sauces, dips, and smoothies.

Chia Seeds

While chia seeds are known for their high fiber content and are sometimes associated with weight loss due to their ability to promote fullness, they can certainly be used for weight gain when combined with other high-calorie foods. A one-ounce serving offers around 138 calories. They are packed with fiber, omega-3s, and protein.

How to use: The best method for weight gain is incorporating them into high-calorie smoothies or chia seed puddings made with full-fat milk, nuts, and fruit.

Comparison of High-Calorie Seeds


Seed Type	Calories (per 1 oz/28g)	Protein (per 1 oz)	Key Nutrients	Flavor Profile	Best Uses for Weight Gain
Hemp Seeds	~157	~9g	Omega-3 & 6, Iron, Magnesium	Mild, nutty	Smoothies, yogurt, salads
Pumpkin Seeds	~158	~8.5g	Zinc, Magnesium, Iron	Nutty, slightly sweet	Trail mix, soups, granola
Sunflower Seeds	~173	~5.4g	Vitamin E, Magnesium, Selenium	Nutty, mild	Snacking, salads, baking
Sesame Seeds	~162	~5g	Calcium, Magnesium, Healthy Fats	Distinct, nutty	Dressings, sauces, tahini
Flaxseeds	~151	~5.2g	Omega-3 (ALA), Fiber, Lignans	Nutty, earthy	Ground in smoothies, oatmeal
Chia Seeds	~138	~4.7g	Fiber, Omega-3s, Calcium	Mild	Puddings, smoothies, sauces

How to Incorporate High-Calorie Seeds into Your Diet

Successfully adding calories for weight gain is about consistency and creative preparation. Here are practical ways to add high-calorie seeds to your daily routine:

Smoothie boosters: Blend hemp seeds, sunflower seeds, or chia seeds into high-calorie smoothies with full-fat milk, nut butters, and fruits like bananas or avocado. This is an easy way to increase intake without feeling too full.
Meal toppings: Sprinkle seeds liberally over breakfast cereals, oatmeal, yogurt, salads, and soups for added texture and nutrients.
Homemade trail mix: Combine various high-calorie seeds with nuts and dried fruits for a convenient and energy-dense snack.
Baking ingredient: Add seeds to muffins, bread, or pancake batter to increase their nutritional and caloric density. Flaxseeds can also be used as an egg substitute in some recipes.
Enriched spreads and dips: Make your own seed butter from pumpkin or sunflower seeds, or incorporate tahini into your dips and sauces.

Important Considerations and Risks

While seeds are generally healthy, moderation is crucial, especially for those with specific health conditions. High fiber content can cause digestive issues if consumed in large amounts, so start slowly. Excessive phosphorus intake from seeds can be a concern for individuals with kidney disease. Always consult a healthcare professional or registered dietitian for personalized advice, especially if you have underlying health issues or are on medication. It's also vital to balance seed consumption with other food groups for a well-rounded diet. To learn more about overall healthy weight gain, see the guidelines from the NHS on healthy ways to gain weight.

Conclusion: Fueling Your Goals with Seeds

High-calorie seeds are a powerful and healthy tool for anyone looking to gain weight effectively. By focusing on nutrient-dense options like hemp, pumpkin, and sunflower seeds, you can easily increase your daily caloric intake while providing your body with essential proteins, healthy fats, and micronutrients. The key is consistent, moderate consumption as part of a balanced diet, using creative methods like smoothies, toppings, and spreads to make them a delicious and integral part of your meals. This strategic approach ensures you are gaining healthy weight, building muscle, and supporting your overall well-being.

Frequently Asked Questions

For weight gain, a good starting point is to consume 1 to 2 ounces (28-56g) of high-calorie seeds daily. This can be split throughout the day and should be integrated into a larger, balanced diet that supports a caloric surplus.

Yes, excessive consumption can lead to side effects. Due to their high fiber content, overeating can cause digestive discomfort like bloating, gas, or constipation. High intake can also affect mineral levels in some individuals.

Absolutely. High-calorie seeds are an excellent plant-based source of protein, healthy fats, and calories, making them a cornerstone of a vegetarian or vegan diet for healthy weight gain.

Both nuts and seeds are beneficial for weight gain and offer similar nutrient profiles. Some seeds, like hemp and pumpkin seeds, can have a higher protein-to-calorie ratio than some nuts, but the best approach is to include a variety of both for maximum nutritional benefits.

Seeds have a subtle flavor and can be blended into smoothies, mixed into baked goods, or ground and sprinkled over dishes like salads and cereals. Using them in spreads like tahini also helps disguise the texture while boosting calories.

Both raw and roasted seeds are healthy, but lightly roasting can sometimes reduce some nutrient content, particularly antioxidants. For optimal nutrient retention, it's best to consume raw seeds. Dry roasting is preferable to roasting in oil to avoid adding extra unnecessary fats.

It is generally better to eat ground flaxseeds. Their hard, fibrous outer shell can be difficult for the body to digest, meaning you won't absorb the full benefits, especially the omega-3s, if consumed whole.