30 Healthy High-calorie foods to gain weight fast

Gaining weight in a healthy and sustainable way means more than just eating high-calorie junk food. It’s about focusing on nutrient-rich foods that provide the vitamins, minerals, and macronutrients your body needs to thrive.

Whether you’re an athlete aiming to build muscle, recovering from an illness, or simply trying to reach a healthier weight, the right high-calorie foods can make a big difference. In this article, we’ll look at 30 healthy high-calorie foods that can help you gain weight quickly while keeping your health and wellness in check.

1-Brown rice

White rice is a staple and primary crop grown all over the world. However, brown rice is considered a better and healthier alternative food choice.

Brown rice is a whole grain that 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 with all nuts, it’s high in calories, which come with healthy monounsaturated fats, protein, and various important nutrients.

Nutrition facts	Per 100g
Calories	576
Protein	21g
Carbohydrate	22g
Fat	49g

3-Beef

Beef gelatin (healthy high-calorie foods)

The main nutritional component of beef is protein, which is the building block of the muscle tissue and has 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 (healthy high-calorie foods)

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. 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-calorie since they are dried fruit, which makes it an excellent choice for some who want 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-calorie from fat. 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, and 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 come 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 not 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

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24-Rice cakes

Rice cakes have the same nutritional value as rice, but in the form of a quick snack that’s full of fiber, carbohydrates, and phytochemicals to help add some extra calories between meals without messing up 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 noodle, which is a pre-cooked noodle that has 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

What you need to know…

Putting on weight healthily and effectively is all about choosing the right foods. The 30 high-calorie options we’ve highlighted are not only tasty but also full of essential nutrients to support your overall well-being. By adding these foods to your diet, you can boost your calorie intake without sacrificing nutrition. Remember, the key to successful weight gain is consistency, balanced nutrition, and mindful eating. Whether you’re aiming to build muscle, recover from an illness, or simply reach a healthier weight, these foods can help you achieve your goals in a sustainable and wholesome way.