What Cheese Is Good for Gaining Weight? Best Options and Recipes

December 13, 2025 •

4 min read

According to Healthline, high-calorie foods such as cheese can be effective for increasing overall calorie intake when trying to gain weight. For those with a weight gain goal, incorporating the right types of cheese can be a delicious and nutritious way to add extra calories, protein, and healthy fats to your diet.

Quick Summary

This article explores the best high-calorie and protein-rich cheese options for weight gain, providing nutritional information, delicious recipes, and tips for incorporating them into a healthy diet to effectively increase body mass.

Key Points

High-Calorie Cheeses: Focus on high-fat, high-calorie cheeses like mascarpone, Boursin, and full-fat cheddar to increase your calorie intake effectively.
Protein for Muscle Growth: Choose protein-dense cheeses such as Parmesan and aged cheddar to support muscle building, especially when combined with resistance training.
Versatile Meal Additions: Incorporate cheese into various dishes like pasta, eggs, and soups to easily boost their energy content without significantly increasing portion sizes.
Snack Strategically: Pairing cheese with other high-calorie foods like nuts, dried fruit, or whole-grain crackers creates convenient and energy-dense snacks for between meals.
Balance and Moderation: While cheese is beneficial for weight gain, it is best to consume it in moderation and balance it with a diet rich in fruits, vegetables, and whole grains for overall health.
Recipe Integration: Utilize high-calorie recipes like cheesy mac and cheese or loaded baked potatoes to make the weight gain process more enjoyable and sustainable.

Why Cheese is a Smart Choice for Weight Gain

Cheese is a calorie-dense food that provides a concentrated source of energy, protein, and fat in a small serving. It's a versatile ingredient that can be added to many meals and snacks to boost their nutritional value without feeling overly full. For individuals seeking to gain weight, increasing calorie intake is the primary objective, and cheese is an easy way to achieve a caloric surplus. Furthermore, many cheeses offer a healthy dose of protein, which is essential for building and repairing muscle tissue when coupled with exercise.

Hard Cheeses: A Calorie and Protein Powerhouse

Harder, aged cheeses typically have a higher concentration of calories, fat, and protein per ounce compared to their softer counterparts, due to their lower moisture content. They are a great choice for adding flavor and density to meals. Parmesan and cheddar are prime examples. Parmesan, for instance, is one of the most protein-dense cheeses available, with about 10 grams per ounce. Cheddar is also a high-calorie option, providing approximately 403 calories per 100 grams. These cheeses can be grated over pasta, salads, and soups to easily increase the calorie and protein content.

Soft Cheeses: Creamy and High-Fat Choices

Soft cheeses are another excellent category for weight gain, particularly varieties that are full-fat. These options are often rich and creamy, making them easy to mix into sauces, spreads, or enjoy on their own. Mascarpone and full-fat ricotta are particularly effective. Mascarpone, with its high-fat content, can be incorporated into sweet or savory dishes for a rich calorie boost. Full-fat ricotta is an excellent source of whey protein, which is easily absorbed and helps with muscle growth.

Comparison Table: Top Cheeses for Weight Gain


Cheese (Full-Fat)	Approx. Calories per 100g	Approx. Fat per 100g	Approx. Protein per 100g	Notes for Weight Gain
Mascarpone	350-400 kcal	35-40g	~4g	Extremely high in fat and calories, perfect for rich desserts or sauces.
Boursin	400-435 kcal	40-43g	~10g	One of the most caloric cheeses, ideal for spreading on crackers or in recipes.
Parmesan	~390 kcal	~28g	~36g	Highest protein content, great for grating over meals.
Cheddar	~403 kcal	~33g	~25g	Excellent all-rounder with good fat and protein. Versatile for cooking.
Gruyere	~355 kcal	~28g	~28g	Nutty and rich flavor, melts well in sauces and fondues.
Blue Cheese	~360 kcal	~29g	~25g	Pungent flavor adds a rich, distinct taste to salads and dressings.
Full-Fat Ricotta	~148 kcal (per 100g serving)	~9.5g	~10g	Lower calories per gram, but a half-cup serving offers good protein and is easy to add to meals.

Incorporating Cheese into Your Weight Gain Diet

To gain weight healthily, it’s important to integrate calorie-dense foods like cheese without compromising overall nutrition. The goal is to increase caloric intake, and cheese can be a flavorful and effective tool. Here are several methods for adding more cheese to your daily meals.

High-Calorie Cheese Recipes

Macaroni and Cheese: A classic comfort food, use a blend of cheddar and Gruyere for a creamy, flavorful dish that is packed with calories and protein. Add bacon or pulled pork for an extra boost.
Loaded Baked Potatoes: Top a large baked potato with plenty of full-fat sour cream, shredded cheddar cheese, and chives for a satisfying and calorie-dense meal.
Cheese and Nut Butter Toast: Spread high-fat cream cheese or mascarpone on whole-grain toast and top with sliced fruit and a sprinkle of nuts for a hearty snack.
Cheesy Pasta Dishes: Stir ricotta or Parmesan into pasta dishes like lasagna or baked ziti. The richness of the cheese will add significant calories and flavor.
High-Calorie Smoothies: Blend cottage cheese with fruit, nuts, and whole milk for a protein-rich and calorie-dense drink. The consistency of the cottage cheese will make the smoothie extra creamy.
Cheesy Scrambled Eggs: Mix shredded cheddar or Swiss cheese into scrambled eggs to increase calories and protein at breakfast.

Snacks and Meal Additions

Crackers and Cheese: Pairing hard cheeses like cheddar or Swiss with whole-grain crackers is a simple, effective way to add extra calories between meals.
Salad Toppings: Instead of plain croutons, sprinkle Parmesan or blue cheese crumbles on your salad for added flavor, fat, and calories.
Soups and Sauces: Stir a handful of shredded Gruyere or fontina cheese into soups and sauces to make them richer and more energy-dense. It’s an easy way to enhance a dish.

Potential Downsides and How to Address Them

While cheese is great for weight gain, it's high in saturated fat and sodium, so moderation is key for a healthy diet. Some people are also lactose intolerant and may experience digestive issues with certain cheeses, especially those with high lactose content. Parmesan, for example, is very low in lactose and may be tolerated better. For those needing to monitor their sodium intake, choosing lower-sodium cheeses like Swiss is a wise choice. The goal is to gain weight in a healthy way by balancing cheese consumption with fruits, vegetables, whole grains, and exercise.

Conclusion

When a weight gain plan is needed, incorporating the right types of cheese can be both beneficial and delicious. Options like Mascarpone, Cheddar, and Parmesan offer concentrated calories, fats, and protein to help achieve a caloric surplus. Whether mixed into a hearty meal like mac and cheese or simply enjoyed as a snack, cheese is a versatile and effective tool for those looking to add healthy pounds. Remember to combine these high-calorie foods with a balanced diet and exercise routine, focusing on nutrient-dense options for sustainable, healthy weight gain.

This article contains general nutritional information and is not a substitute for professional medical advice. Always consult with a healthcare professional or dietitian before making significant changes to your diet, especially concerning weight management or specific health conditions.

https://www.health.state.mn.us/docs/people/wic/nutrition/english/genweightgain.pdf

Frequently Asked Questions

No, eating cheese does not automatically cause weight gain. Gaining weight requires consuming more calories than you burn, and cheese, being calorie-dense, can contribute to that surplus. When consumed in moderation as part of a balanced, calorie-surplus diet, it can help with healthy weight gain.

Yes, cheese can be a healthy part of a weight gain strategy. It is rich in protein, calcium, and fats, which are important nutrients. For healthy weight gain, it should be balanced with other nutrient-dense foods like fruits, vegetables, and whole grains.

According to Very Gourmand, Boursin is one of the highest-calorie cheeses, with a range of 400 to 435 kcal per 100 grams, making it an extremely energy-dense option.

You can incorporate cheese into your daily diet for weight gain, but moderation is important due to its saturated fat and sodium content. It is best to balance it with other food groups and monitor portion sizes.

For those with lactose sensitivity, some aged cheeses like Parmesan are naturally low in lactose. Other options to consider include Swiss cheese, which also has low sodium content.

You can add cheese by grating hard cheeses like Parmesan or cheddar over soups, salads, and pasta. Soft cheeses like ricotta or mascarpone can be stirred into sauces, eggs, or smoothies to boost calories and creaminess.

For weight gain, full-fat dairy products, including cheese, are often preferred because they contain more calories per serving than their low-fat counterparts. Whole milk, full-fat yogurt, and full-fat cheese are excellent sources of energy.