What is the best food for gaining weight? Your guide to healthy options

November 18, 2025 •

3 min read

For some, gaining weight can be as challenging as losing it, often requiring a specific dietary strategy to consistently achieve a calorie surplus. Finding what is the best food for gaining weight involves focusing on nutrient-dense, high-calorie options that provide sustained energy and support muscle growth.

Quick Summary

Achieve healthy weight gain by focusing on nutrient-dense, high-calorie foods like nuts, whole milk, eggs, lean meats, and complex carbs. Increase portion sizes and frequency for a consistent calorie surplus.

Key Points

Calorie Surplus: To gain weight, you must consistently consume more calories than your body burns through a balanced, high-calorie diet.
Prioritize Nutrient-Dense Foods: Focus on foods rich in protein, healthy fats, and complex carbohydrates to support muscle growth and overall health, rather than empty calories from junk food.
Embrace Healthy Fats: Incorporate nuts, nut butters, avocados, and healthy oils to significantly increase your calorie intake due to their high caloric density.
Increase Meal Frequency: Eating 5-6 smaller meals and snacks throughout the day can prevent you from feeling too full and help ensure a steady calorie intake.
Combine Diet with Strength Training: Pair a high-calorie, high-protein diet with consistent resistance exercise to promote muscle growth rather than just fat accumulation.
Use High-Calorie Additions: Boost calories in your meals and snacks by adding ingredients like powdered milk, cheese, and seeds without dramatically increasing portion size.

The Core Principle: Calorie Surplus with Nutrient Density

The fundamental principle of gaining weight is consuming more calories than your body burns, a state known as a calorie surplus. While empty-calorie junk food creates a surplus, focusing on nutrient-rich, calorie-dense foods is crucial for healthy weight gain, which prioritizes building muscle and strength over accumulating body fat. The ideal strategy involves incorporating these foods into frequent meals and snacks.

High-Calorie Protein Sources

Protein is essential for muscle building. Key sources include:

Red Meats: Fatty cuts provide high-quality protein, creatine, and leucine for muscle synthesis.
Salmon and Oily Fish: Excellent for protein and healthy omega-3 fatty acids.
Eggs: Offer protein, healthy fats, and essential nutrients in the yolk.
Protein Supplements: Whey or casein supplements can aid protein intake, especially in smoothies.

Complex Carbohydrates for Energy

Carbs are the body's main energy source. Calorie-dense complex carbs include:

Rice: An easy, inexpensive carb source.
Potatoes and Sweet Potatoes: Provide calories, carbs, and nutrients like potassium and vitamin C.
Quinoa and Oats: Whole grains rich in fiber, protein, and calories.
Whole-Grain Bread: A simple way to add calories, especially with high-calorie fillings.

Energy-Dense Healthy Fats

Healthy fats are the most calorie-dense macronutrient. Add them to boost calories without much bulk:

Nuts and Nut Butters: Great calorie boosters for snacks or additions to meals.
Avocados: Loaded with heart-healthy monounsaturated fats and nutrients.
Oils and Butter: Cooking with healthy oils or adding butter significantly increases calories.

Dairy for a Complete Nutrient Profile

Full-fat dairy offers a combination of protein, carbs, fats, and nutrients like calcium.

Whole Milk: Switching from low-fat adds significant calories and is a good smoothie base or drink.
Full-Fat Greek Yogurt: A protein, fat, and carb powerhouse; top with granola or nuts.
Cheese: Easily added to dishes for a calorie, fat, and protein boost.

High-Calorie Foods Comparison Table


Food (per 100g)	Approx. Calories	Protein (g)	Fat (g)	Key Advantage
Almonds	579	21	50	High in healthy fats and protein
Avocado	160	2	15	Packed with healthy monounsaturated fats
Whole Milk	61	3.2	3.3	Provides balanced macronutrients and calcium
Cooked White Rice	130	2.7	0.3	High in carbohydrates and easily digestible
Salmon (Wild Atlantic)	208	20	13	Rich in protein and omega-3 fatty acids
Whole Egg	155	13	11	Complete protein with nutrients in the yolk
Full-Fat Greek Yogurt	97	9	5	Creamy and high in protein
Dark Chocolate (70% cocoa)	598	8	43	High in antioxidants and calories

Practical Strategies for Incorporating High-Calorie Foods

To increase calorie intake without feeling overly full, consider these strategies:

Boost Your Shakes and Smoothies

Homemade protein smoothies are a nutritious way to gain weight. Blend whole milk or full-fat yogurt with calorie-dense ingredients like nut butter, oats, seeds, fruit, or protein powder.

Maximize Your Meals and Snacks

Add extra calories to existing meals by drizzling healthy oils, sprinkling nuts and seeds, or choosing calorie-dense sides.

The Importance of Consistency and Exercise

Combine your diet with consistent strength training to direct extra calories towards muscle building. Aim for 5-6 smaller meals and snacks daily and consider a protein-rich bedtime snack. Personalized plans can also be helpful.

Conclusion

The best approach for gaining weight involves a strategic combination of nutrient-dense, high-calorie foods. By focusing on quality proteins, complex carbs, and healthy fats in frequent meals and snacks, you can create a sustainable path to weight gain. This dietary strategy, coupled with strength training, effectively builds muscle mass and supports overall health.

Visit Healthline for more on healthy weight gain strategies.

Frequently Asked Questions

For steady weight gain, a daily increase of 300–500 calories above your maintenance level is recommended. For faster weight gain, 700–1,000 extra calories may be targeted, ideally with professional guidance.

Both are crucial. While protein builds muscle, carbohydrates provide the energy needed to fuel intense workouts. A calorie surplus from both macros is required for effective weight gain.

Yes, homemade protein smoothies are an effective way to consume a high number of calories and nutrients without feeling overly full. You can blend protein powder, whole milk, nut butter, and fruits for a powerful calorie boost.

Healthy fats are the most calorie-dense macronutrient, meaning they pack a lot of calories into a small serving. Incorporating sources like avocados, nuts, and oils is an easy way to increase your daily calorie intake.

Yes, switching from skim or low-fat milk to whole milk adds extra calories and fat. Milk is also a balanced source of protein and carbohydrates, making it a valuable addition to a weight gain diet.

Excellent options include nuts, dried fruit, full-fat Greek yogurt with granola, cheese and crackers, and avocado toast.

No, you should not avoid them entirely. While some are low in calories and can fill you up, many provide essential vitamins and minerals. Incorporate calorie-dense fruits like bananas and avocados, and add calorie boosters to vegetables, like cheese on broccoli.