30 healthy high calories foods to gain weight fast
For many of you, it’s hard to gain weight and almost feels like mission impossible. Trust me, it’s not. You can easily gain weight fast just by adding certain foods to your diet, which I will mention in this list:
1-Brown rice
White rice is a staple and primary crop grown all over the world. However, brown rice considered a better and healthier alternative food choice.
As brown rice a whole grain which is relatively high in calories, high in fiber, gluten-free and can be incorporated into a variety of dishes.
| Nutrition facts | Per 100g |
| Calories | 370 |
| Protein | 2.6g |
| Carbohydrate | 23g |
| Fat | 1g |
2-Almond
Almond is one of the most common nuts around the world. It comes from a specific tree called the almond tree.
As all nuts, it’s high in calories, which come healthy monounsaturated fats, protein and various important nutrients.
| Nutrition facts | Per 100g |
| Calories | 576 |
| Protein | 21g |
| Carbohydrate | 22g |
| Fat | 49g |
3-Beef
The main nutritional component of beef is protein, which is the building blocks of the muscle tissue and have many other health benefits.
It’s also an excellent source of various vitamins and minerals. These include vitamin B12, zinc, selenium, iron, niacin, and vitamin B6.
| Nutrition facts | Per 100g |
| Calories | 217 |
| Protein | 26.1g |
| Carbohydrate | 0g |
| Fat | 11.8g |
4-Potatoes
Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.
Not only do potatoes and other starches add carbs and calories to help you gain weight, they also increase your muscle glycogen stores, which is the predominant fuel source for most sports and activities.
| Nutrition facts | Per 100g |
| Calories | 77 |
| Protein | 2g |
| Carbohydrate | 17g |
| Fat | 0.1g |
5-Avocados
Avocados are loaded with healthy fats.
Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight.
They are also high in vitamins, minerals and various beneficial plant compounds.
| Nutrition facts | Per 100g |
| Calories | 160 |
| Protein | 2g |
| Carbohydrate | 9g |
| Fat | 15g |
6-Cashews
Although cashews are one of the lowest-fiber nuts, they are packed with protein, vitamins, minerals and antioxidants.
These include vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, all of which are important for maintaining good bodily function and gaining weight.
| Nutrition facts | Per 100g |
| Calories | 553 |
| Protein | 18g |
| Carbohydrate | 30g |
| Fat | 44g |
7-Salmon
Salmon and oily fish are excellent sources of protein and important healthy fats.
Out of all the nutrients that salmon provide, omega-3 fatty acids are among the most significant and well known.
They offer numerous benefits for your health and fight diseases.
| Nutrition facts | Per 100g |
| Calories | 208 |
| Protein | 20g |
| Carbohydrate | 0 |
| Fat | 13g |
8-Oats
Oats (Avena sativa) are a cereal commonly eaten in the form of oatmeal or rolled oats.
Oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol.
| Nutrition facts | Per 100g |
| Calories | 389 |
| Protein | 16.9g |
| Carbohydrate | 66g |
| Fat | 6.9g |
9-Brown bread
Brown bread is another good complex carb source to help you gain weight.
You can make some very simple, high-calorie and well-balanced meals by combining bread with protein sources such as eggs, meat and cheese.
| Nutrition facts | Per 100g |
| Calories | 293 |
| Protein | 11g |
| Carbohydrate | 54g |
| Fat | 3.3g |
10-Cereals
Cereals can be an excellent source of carbs, calories and nutrients.
While you should avoid processed, high-sugar cereals, healthier forms like grain-based cereals can be a great carb source to add to your diet.
Grain-based cereals also contain beneficial nutrients like fiber and healthy antioxidants.
| Nutrition facts | Per 100g |
| Calories | 379 |
| Protein | 13g |
| Carbohydrate | 68g |
| Fat | 7g |
11-Whole eggs
Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats.
It’s also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in the yolk.
As long as you don’t have an intolerance to eggs, there is no need to limit your egg consumption.
| Nutrition facts | Per 100g |
| Calories | 155 |
| Protein | 13g |
| Carbohydrate | 1.1g |
| Fat | 11g |
Related: The truth behind egg yolk being bad for your health
12-Olive oil
Adding olive oil to your salad or any meal can give you extra calories as it contains pure fat. But not a bad kind of fat, a good one.
Olive oil is rich in monounsaturated fats. This fatty acid is believed to have many beneficial effects and is a healthy choice for cooking.
| Nutrition facts | Per 100g |
| Calories | 884 |
| Protein | 0g |
| Carbohydrate | 0g |
| Fat | 100g |
13-Dates
Dates contain several vitamins and minerals, in addition to fiber and antioxidants. However, they are high in calories since they are a dried fruit, which makes it an excellent choice for some who wants to gain weight.
| Nutrition facts | Per 100g |
| Calories | 282 |
| Protein | 2.5g |
| Carbohydrate | 75g |
| Fat | 0.4g |
14-Dark chocolate
High-quality dark chocolate provides a ton of antioxidants and health benefits.
Most people recommend getting dark chocolate with a cocoa content of at least 70%.
Like other high-fat foods, dark chocolate has a very high calorie density, meaning it’s very easy to get many calories from it.
| Nutrition facts | Per 100g |
| Calories | 546 |
| Protein | 4.9g |
| Carbohydrate | 61g |
| Fat | 31g |
15-Cheddar cheese
Cheddar cheese is high in calories and fats. It’s also a very good source of protein, if you eat it in larger quantities.
Since cheese is incredibly tasty, you can incorporate it into most dishes and easily add several hundred extra calories.
| Nutrition facts | Per 100g |
| Calories | 402 |
| Protein | 25g |
| Carbohydrate | 1.3g |
| Fat | 33g |
16-Tahini
Tahini is a paste made from ground sesame seeds. It’s extremely versatile and can be used in cooking sweet and savory dishes. Even better, it’s packed with calories, healthy fats, essential vitamins and minerals.
| Nutrition facts | Per 100g |
| Calories | 595 |
| Protein | 17g |
| Carbohydrate | 21g |
| Fat | 54g |
17-Quinoa
Quinoa is a grain crop that is grown for its edible seeds. It technically isn’t a cereal grain, but a pseudo-cereal. There are three main types: white, red and black.
Quinoa is high in whole protein, carbs and low in fat. It also contains all the essential amino acids that you need to put on muscle mass.
| Nutrition facts | Per 100g |
| Calories | 364 |
| Protein | 8.5g |
| Carbohydrate | 78.1g |
| Fat | 1.1g |
18-Liver
Beef or chicken liver is rich in protein, zinc, copper, iron, and even vitamin C, with only 6 grams of fat.
Also, a 3.5-ounce serving of cooked liver supplies more than your daily requirement of vitamin B12 and large amounts of other B vitamins.
| Nutrition facts | Per 100g |
| Calories | 165 |
| Protein | 26g |
| Carbohydrate | 3.8g |
| Fat | 4.4g |
19-Granola
Granola delivers an impressive number of calories, which mostly comes from carbohydrates.
Not only that, it’s also high in fiber, iron, heart-healthy unsaturated fats and some protein. This makes it one of the best weight gaining healthy foods and must be mentioned in this list.
| Nutrition facts | Per 100g |
| Calories | 471 |
| Protein | 10g |
| Carbohydrate | 64g |
| Fat | 20g |
20-Chickpeas
Chickpeas also known as garbanzo beans are legumes which featured extensively in the Mediterranean diet and Middle-Eastern food.
Like other legumes, such as beans, peas, and lentils, chickpeas are high in fiber and protein, and contain several key vitamins and minerals.
| Nutrition facts | Per 100g |
| Calories | 364 |
| Protein | 19g |
| Carbohydrate | 61g |
| Fat | 6g |
21-Mayonnaise
One tablespoon of mayonnaise has 90 calories, and if that’s all you’re using daily, you will be adding tons of calories to your dishes.
As mayonnaise contains a lot of healthy fats, it helps absorb nutrients better such as fat soluble vitamins and minerals like vitamins A, D, E and K.
| Nutrition facts | Per 100g |
| Calories | 680 |
| Protein | 1g |
| Carbohydrate | 0.6g |
| Fat | 75g |
22-Popcorn
You might don’t know that one, but popcorn is one of the healthiest snacks as it comes from corn, which is a healthy whole grain food that contains high calories, but most of it is a complex carb with a fair amount of protein and fiber.
| Nutrition facts | Per 100g |
| Calories | 375 |
| Protein | 11g |
| Carbohydrate | 74g |
| Fat | 4.3g |
23-Raisins
Despite their small size, raisins are packed with energy and rich in fiber, vitamins, and minerals.
Raisins are naturally sweet and high in sugar and calories, but they’re beneficial to our health when eaten in moderation. In fact, raisins can aid in digestion, boost iron levels, and keep your bones strong.
| Nutrition facts | Per 100g |
| Calories | 299 |
| Protein | 3.1g |
| Carbohydrate | 79g |
| Fat | 0.5g |
24-Rice cakes
Rice cakes have the same nutritional value of rice, but in the form of a quick snack that’s full of fiber, carbohydrates and phytochemicals to help add some extra calories between meal without missing up with your health.
| Nutrition facts | Per 100g |
| Calories | 387 |
| Protein | 8g |
| Carbohydrate | 82g |
| Fat | 2.8g |
25-Chia seeds
Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to the mint.
Despite their tiny size, Chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, plant protein, omega-3 fatty acids and various micronutrients.
| Nutrition facts | Per 100g |
| Calories | 486 |
| Protein | 16.5g |
| Carbohydrate | 42.1g |
| Fat | 30.7g |
26-Pecans
Most of the calories in pecans come from monounsaturated fats such as oleic acid along with phenolic antioxidants which help reduce the risk of heart disease.
They are also a powerhouse of vitamins and minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium, offering some wonderful health benefits.
| Nutrition facts | Per 100g |
| Calories | 690 |
| Protein | 9g |
| Carbohydrate | 14g |
| Fat | 72g |
27-Coconut milk
Coconut milk comes from the flesh of mature brown coconuts. It is used in many traditional cuisines around the world.
It is high in calories; about 93% of its calories come from fat, including saturated fats known as medium-chain triglycerides (MCTs), which is beneficial in controlling high cholesterol levels.
| Nutrition facts | Per 100g |
| Calories | 230 |
| Protein | 2.3g |
| Carbohydrate | 6g |
| Fat | 24g |
28-Tofu
Tofu is made from condensed soy milk, in a process similar to how cheese is made.
Tofu is high in protein, and contains all the essential amino acids your body needs. It also contains fats, carbs and a wide variety of vitamins and minerals.
| Nutrition facts | Per 100g |
| Calories | 76 |
| Protein | 8g |
| Carbohydrate | 1.9g |
| Fat | 4.8g |
29-Peanut butter
Peanut butter is a relatively unprocessed food. It’s basically just peanuts, often roasted, that are ground until they turn into a paste.
It’s fairly rich in nutrients and a decent plant protein source. It’s also loaded with healthy fats, fiber, vitamins and minerals.
| Nutrition facts | Per 100g |
| Calories | 588 |
| Protein | 25g |
| Carbohydrate | 20g |
| Fat | 50g |
30-Ramen noodles
Ramen noodles are a type of Instant noodles, which is a pre-cooked noodle that have been steamed and dried. They’re usually soaked in hot water before they’re eaten.
Most types of instant noodles tend to be high in calories, fiber and protein, with higher amounts of fat, carbs, and sodium.
| Nutrition facts | Per 100g |
| Calories | 436 |
| Protein | 10g |
| Carbohydrate | 63g |
| Fat | 16g |
The secret behind gaining weight is consistently eating more calories than you need, which you can achieve easily if you incorporate some of the foods listed above into your diet.
