Which drink has high calories for weight gain?

October 5, 2025 •

3 min read

According to the World Health Organization, being underweight can diminish the immune system and hormonal balance, making it a serious health concern. Understanding which drink has high calories for weight gain is a simple yet powerful strategy to achieve a caloric surplus, a necessary component for increasing body mass. While many options exist, focusing on nutrient-rich choices is key to healthy, sustainable results.

Quick Summary

This guide covers various high-calorie drink options for weight gain, comparing commercial supplements with homemade recipes. It details healthy ingredients like whole milk, nuts, seeds, and protein powder, while also offering practical tips for maximizing calorie intake through beverages. The article also provides a comparison of homemade vs. store-bought gainers, helping readers make informed choices.

Key Points

Homemade Smoothies are Optimal: Creating your own calorie-dense smoothies allows for full control over ingredients and nutrition, avoiding excessive sugars.
Incorporate Nutrient-Dense Ingredients: Healthy fats from nut butters and avocado, along with protein powder and complex carbs from oats, significantly boost a drink's calorie count.
Whole Milk is a Simple Calorie Booster: Using whole milk as a base for shakes or in coffee/tea is an easy way to add calories and protein, while fortified milk offers even more.
Limit Sugary Drinks: Avoid drinks like soda and high-sugar juices, which can cause unhealthy weight gain and blood sugar spikes. Focus instead on nutritious options.
Combine with Strength Training: For those aiming to gain muscle mass, pairing high-calorie drinks with resistance exercises is crucial for effective and healthy weight gain.
Use Commercial Gainers for Convenience: For individuals with busy schedules, pre-made nutritional drinks like Boost® or Ensure® can offer a quick and effective calorie source.

Understanding Healthy Weight Gain Through Beverages

For many individuals seeking to gain weight, increasing overall calorie intake can be a challenge. High-calorie drinks offer a practical solution by providing a concentrated source of energy that is easy to consume, especially for those with smaller appetites or fast metabolisms. Unlike sugary sodas that offer empty calories, the best weight-gaining drinks are packed with protein, healthy fats, and complex carbohydrates to support muscle growth and overall health. The goal is to create a consistent caloric surplus, which can be done effectively by incorporating nutrient-dense beverages into your daily routine.

Nutrient-Packed Homemade Smoothie Recipes

Homemade smoothies and shakes are one of the most effective and customizable ways to consume high calories for weight gain. They allow for complete control over ingredients, ensuring you avoid excessive sugar and artificial additives often found in commercial products.

The Classic Banana Nut Butter Shake: Blend together 1 cup whole milk, 1 ripe banana, 2 tablespoons of peanut butter, and 1 scoop of whey protein powder. The combination provides sustained energy and a mix of protein and healthy fats.
Avocado Chocolate Shake: For a richer texture and healthy fats, blend 1 ripe avocado, 1 banana, 1 tablespoon of cocoa powder, and 1 cup of whole milk. This shake is creamy, delicious, and antioxidant-rich.
Berry Oatmeal Smoothie: Combine 1 cup mixed berries, 1/2 cup rolled oats, 1 cup whole milk, and 2 tablespoons of almond butter. Oats provide complex carbs for long-lasting energy, while berries offer a dose of antioxidants.
Date and Fig Energy Boost: Soak 1 cup of dates and 1/2 cup of figs in hot water to soften. Blend with 1 cup of whole milk and 1 tablespoon of almond butter for a naturally sweet, high-calorie boost.

Other High-Calorie Drink Options

Beyond custom shakes, several other drinks can contribute significantly to your daily caloric needs.

Whole Milk and Fortified Milk: Whole milk is a simple and effective source of calories, protein, and calcium. Fortifying it further by mixing in dried milk powder can substantially increase the calorie and protein content.
High-Calorie Nutritional Drinks: Brands like Boost® and Ensure® offer high-calorie, ready-to-drink options for those who need a convenient solution. Boost® Very High Calorie, for example, provides 530 calories per 8 oz serving.
100% Fruit Juice: While not a primary source due to high sugar, 100% fruit juice can add calories and vitamins. For the healthiest approach, it's best to combine it with other nutrient-dense ingredients in a smoothie rather than drinking it alone.

Homemade vs. Store-Bought Weight Gain Drinks

To determine the best approach for you, consider the following comparison between creating your own drinks and using commercial products.


Feature	Homemade Mass Gainer	Store-Bought Mass Gainer
Ingredient Control	High—You select all ingredients, avoiding hidden sugars and additives.	Low—Formulated by the company, may contain artificial sweeteners or fillers.
Cost Efficiency	High—More cost-effective in the long run by purchasing ingredients in bulk.	Moderate to Low—Initial purchase is high, and you pay for convenience.
Convenience	Low—Requires time for ingredient preparation and blending.	High—Quick and easy to prepare, perfect for busy schedules.
Nutritional Quality	High—Based on whole, natural foods for better overall nutrition.	Varies by Brand—Can be nutritionally sound but often contains processed ingredients.
Dietary Customization	Excellent—Easily adjusted for allergies, intolerances, and specific taste preferences.	Limited—Must select from pre-made options; specific needs may not be met.

Creating Your Own High-Calorie Routine

Incorporating high-calorie drinks effectively requires consistency. Aim to add one or two high-calorie drinks to your daily routine, perhaps as a post-workout shake or a snack between meals. Pair these beverages with a balanced diet of whole foods to ensure you are gaining weight healthily and not relying solely on liquid calories. For example, a morning smoothie with oats and fruits can provide a great start, while a banana nut butter shake after a resistance training session can support muscle repair and growth.

Conclusion: Strategic Sipping for Healthy Weight Gain

For those wondering which drink has high calories for weight gain, the answer lies in nutrient-dense homemade shakes and specific commercial supplements. While store-bought options offer convenience, custom homemade smoothies provide superior ingredient control, customization, and long-term cost efficiency. By prioritizing whole foods like whole milk, Greek yogurt, nut butters, and protein powder, you can create delicious and effective drinks that support your weight gain goals in a healthy and sustainable way. As with any dietary change, consulting a healthcare provider or a registered dietitian is recommended to create a plan that fits your individual needs.

Frequently Asked Questions

Mass gainer supplements are highly convenient and provide a dense amount of calories quickly, making them suitable for very busy people or those needing extremely high calorie intake. However, homemade shakes often offer better nutritional quality, more ingredient control, and are generally more cost-effective over time.

For those with lactose intolerance, excellent high-calorie alternatives include smoothies made with lactose-free milk, soy milk, or coconut milk. You can also incorporate other ingredients like avocado, nuts, seeds, and plant-based protein powder to increase the calorie count.

While 100% fruit juice contains calories, it also has high natural sugar content and lacks the fiber of whole fruit. Drinking it in large quantities can cause unhealthy weight gain and should be used minimally, ideally as part of a balanced smoothie, rather than a primary calorie source.

The frequency depends on your overall daily calorie needs and goals. Many people find success by adding one or two high-calorie shakes per day, typically as a post-workout drink or a snack between meals, to consistently achieve a calorie surplus.

A very simple high-calorie drink involves blending whole milk with a ripe banana and a scoop of your favorite nut butter. This provides a good mix of carbohydrates, protein, and fats without many ingredients.

If high-calorie drinks are filled with processed sugar and consumed without a balanced diet, they can lead to unhealthy fat gain. However, when made with nutrient-dense ingredients like healthy fats and protein and combined with exercise, they support healthy muscle and weight gain.

Yes, adding rolled oats to your weight gain shake is an excellent idea. Oats are a great source of complex carbohydrates and fiber, providing sustained energy and boosting the calorie content of your drink.