What Juice is Best for Weight Gain? Crafting Nutrient-Dense Smoothies

November 2, 2025 •

4 min read

According to a systematic review published in JAMA Pediatrics, daily consumption of 100% fruit juice has been associated with small weight gains, especially in children. However, a more effective and healthier approach to answering what juice is best for weight gain involves crafting nutrient-rich smoothies rather than relying on pure juice alone.

Quick Summary

Homemade weight-gain smoothies, fortified with ingredients like protein powder, nut butters, and high-calorie fruits, offer a balanced and calorie-dense alternative to pure juice. Integrating these balanced liquid meals into your diet can help increase overall caloric intake and support healthy, sustainable mass development.

Key Points

Smoothies over Juices: Choose homemade, nutrient-dense smoothies over pure fruit juices to retain essential fiber, balance nutrients, and avoid blood sugar spikes.
Calorie-Boosting Ingredients: Incorporate high-calorie components like nut butters, whole milk, Greek yogurt, and avocados to significantly increase the caloric content of your drink.
Protein is Key: Adding protein powder, Greek yogurt, or other protein sources supports muscle growth, which is vital for healthy weight gain alongside caloric intake.
Balanced Macronutrients: A healthy weight-gain smoothie should contain a balance of healthy fats, complex carbs, and protein, not just high sugar, for sustained energy and better results.
Incorporate Whole Foods: Always blend whole fruits and vegetables instead of juicing them to maximize fiber intake and avoid the potential downsides of high sugar content.
Combine with Strength Training: Pair your increased caloric intake with regular resistance exercise to ensure the weight you gain is healthy muscle mass rather than unhealthy fat.

For many people, the goal of gaining weight requires consuming a caloric surplus—taking in more energy than your body expends. While drinking juice can contribute to a higher calorie count, relying solely on highly processed or even pure 100% fruit juice is not the most effective or healthy strategy. Whole fruits are always superior to juices, as the juicing process strips away most of the dietary fiber. This article will guide you toward making smart, effective choices by focusing on high-calorie, nutrient-dense smoothies that support healthy weight gain.

Why Smoothies Are Better Than Juices for Weight Gain

While a glass of apple or grape juice provides calories, it often comes with a significant amount of sugar and very little fiber. This can cause blood sugar levels to spike and then crash, leading to increased appetite and potential weight gain as unhealthy fat. In contrast, a well-balanced smoothie, made with whole fruits and additional ingredients, retains the beneficial fiber and offers a better balance of macronutrients.

Here’s how smoothies offer an advantage:

Retained Fiber: Blending whole fruits and vegetables preserves the fiber, which helps slow down sugar absorption and keeps you feeling fuller for longer.
Balanced Nutrients: Smoothies provide a convenient way to pack in protein, healthy fats, and complex carbohydrates, creating a more complete and satisfying mini-meal.
Sustained Energy: The combination of nutrients, rather than just simple sugars, provides a more sustained energy release, preventing the energy crashes associated with pure juice.

Key Ingredients for High-Calorie Smoothies

To make a smoothie that promotes healthy weight gain, you need to use ingredients that are energy-dense—high in calories relative to their weight. Here are some of the best additions:

High-Calorie Fruits: Bananas, mangoes, and avocados are packed with calories and beneficial nutrients. Bananas are rich in carbs, while avocados offer healthy fats.
Nut Butters and Nuts: Peanut butter, almond butter, cashews, and walnuts are excellent sources of healthy fats and protein. Just one tablespoon of peanut butter can add around 100 calories.
Protein Sources: To support muscle growth, add a scoop of whey or plant-based protein powder. Full-fat Greek yogurt, cottage cheese, and whole milk also contribute protein and calories.
Healthy Fats and Seeds: Add a tablespoon of olive oil, coconut oil, or seeds like chia, flax, or hemp. These are calorically dense and provide essential fatty acids.
Complex Carbs: Oats are a great source of complex carbohydrates and fiber. A handful of rolled oats can thicken your smoothie while boosting its caloric content.
Calorie-Dense Liquids: For the base, use whole milk, coconut milk, or full-fat Greek yogurt instead of water or low-fat dairy.

High-Calorie Smoothie Recipes for Weight Gain

Here are a few delicious and calorically dense smoothie recipes to get you started on your weight gain journey.

Tropical Mango-Avocado Smoothie

This recipe combines healthy fats from avocado with the natural sweetness of mango and bananas for a delicious, high-calorie treat.

1/2 medium avocado, pitted
1/2 large mango, frozen chunks
1 medium banana, frozen
1 cup full-fat coconut milk
2 tbsp shredded coconut
1 tbsp honey

Blend all ingredients until smooth and creamy. If too thick, add a splash of water.

Peanut Butter Banana Protein Shake

An easy classic for a reason, this shake is packed with protein and calories to fuel muscle growth.

1 frozen banana
2 tbsp peanut butter
1 cup whole milk
1 scoop whey protein powder (vanilla or chocolate)
1/4 cup rolled oats

Combine all ingredients in a blender and blend until you reach your desired consistency. For extra calories, add a few ice cream scoops.

Comparison of High-Calorie Smoothie Add-ins


Ingredient	Calories (per tbsp)	Key Nutrient	Best For	Notes
Peanut Butter	~95	Healthy Fats, Protein	Satiety, Muscle Growth	Rich flavor, good for post-workout.
Almond Butter	~98	Healthy Fats, Protein	Heart Health, Nutrients	A milder nut-butter flavor.
Avocado	~25 (per tbsp)	Healthy Fats, Vitamins	Creamy Texture	Adds healthy fats without strong flavor.
Rolled Oats	~11	Complex Carbs, Fiber	Sustained Energy	Adds fiber, helps thicken.
Chia Seeds	~60	Healthy Fats, Fiber	Nutrient Boost	Excellent source of omega-3s.
Whey Protein	~25 (per scoop)	Protein	Muscle Building	Boosts protein intake easily.
Dates	~23	Natural Sugar, Fiber	Added Sweetness	Energy-dense and adds sweetness.

Potential Drawbacks and Healthy Considerations

While smoothies are a great tool, it's important to approach weight gain thoughtfully. A diet of only liquid calories can lead to muscle mass loss and is nutritionally incomplete. Additionally, consuming too much juice, especially sugary varieties, can still lead to unhealthy weight gain. Always aim for a balanced approach.

Don't Forget Solid Food: Smoothies should supplement, not replace, a balanced diet of solid, nutrient-rich meals.
Prioritize Fiber: Always use whole fruits and blend, rather than juicing, to retain valuable dietary fiber.
Combine with Exercise: For healthy mass gain, combine your increased caloric intake with regular resistance training to ensure weight is gained as muscle rather than just fat.

Conclusion: The Smart Approach to Weight Gain

When asking yourself what juice is best for weight gain, the real answer lies in smart preparation. Opting for homemade, nutrient-dense smoothies is far superior to relying on simple fruit juices. By including a balance of protein, healthy fats, and complex carbohydrates from ingredients like nut butters, avocados, and oats, you can effectively increase your caloric intake in a way that supports healthy, sustainable weight and muscle gain. A balanced diet and regular exercise are crucial components of this strategy. For more research on the effects of fruit juice, consult published studies in journals like JAMA Pediatrics.

Note: Before starting any new dietary regimen, it is recommended to consult a doctor or registered dietitian, especially if you have underlying health conditions.

Frequently Asked Questions

Yes, but it is not recommended. While pure fruit juice contains calories that contribute to weight gain, it is often high in sugar and low in fiber. This can lead to unhealthy fat gain and is not a balanced nutritional strategy.

Juicing extracts liquid, removing most of the fiber, which concentrates sugar and offers less nutritional value. Blending uses the whole fruit or vegetable, retaining the fiber and other nutrients for a more complete, balanced, and satiating meal replacement.

High-calorie fruits that work well in smoothies include bananas, mangoes, and avocados. Dried fruits like dates and raisins are also very energy-dense additions.

To boost calories without relying on sugar, add healthy fats and protein sources. Ingredients like nut butter, avocado, whole milk, protein powder, and coconut oil are excellent, high-calorie options.

For maximum calories and protein, whole milk is typically the better choice. Almond milk is generally lower in calories, but if you prefer a plant-based option, be sure to use a high-calorie fortified version.

Yes, rolled oats are an excellent addition. They provide complex carbohydrates and fiber, adding calories and thickness to your smoothie while promoting sustained energy.

Weight-gain smoothies are effective when consumed between meals to add extra calories. If you have a poor appetite, they can also act as a meal replacement, but should not be the sole component of your diet.