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64 High-Calorie Foods for Healthy Weight Gain (Bulking List)

By Claudiu Pop

If you do not focus on eating healthy high-calorie foods by balancing your protein, carb, and fat intake, you will have a hard time achieving your weight gain goals, whether you are a bodybuilder in their bulking phase, a skinny man looking to put on muscle, a female trying to get thicker, or a parent whose kids or babies can’t seem to get heavier.

Simply put…

To gain healthy weight fast you need to eat food that is high in nutritious calories.

What are high-calorie foods

Generally, high-calorie foods are low-volume foods that are dense in nutrients like proteins, carbs, and fat.

Per FDA, high-calorie foods have at least 400 calories per common serving.

FDA considers every individual packaged food that has at least 400 calories per serving to be high in calories.[1] The serving sizes are based on the common amounts of food typically consumed by people.[2] The common serving proportions are updated and listed by FDA.[3]

However, since gaining weight usually requires you to eat more than an average person would, we ranked high-calorie foods by the number of calories per 100 g (3.5 oz), instead of a “per common serving” basis.

So…

For people who want to gain weight, high-calorie foods have at least 400 calories per 100 g (3.5 oz) of consumed food.

Top 10 foods with highest calories

Top 10 healthy high-calorie foods for weight gain - updated list chart.

If you’re wondering what food has the most calories, find below the best 10 healthy high-calorie foods for weight gain:

  1. High-calorie shakes - 476-1830 calories/shake
  2. Weight gain smoothies - 400-1254 calories/smoothie
  3. Oils – 884 calories/100 g (3.5 oz) or ½ cup
  4. Dairy snacks - 61-717 calories/100 g (3.5 oz)
  5. Nuts and nut butters - 462-716 calories/100 g (3.5 oz)
  6. Dried fruits - 277-660 calories/100 g (3.5 oz)
  7. Seeds - 486-657 calories/100 g (3.5 oz)
  8. High-calorie bars - 517-622 calories/100 g (3.5 oz)
  9. Dark chocolate - 598 calories/100 g (3.5 oz)
  10. Whole-grain snacks - 203-497 calories/100 g (3.5 oz)

High-calorie foods for weight gain

We made a list of healthy high-calorie foods, extracted from different food groups, so you can pick the most convenient nourishment for any time of the day, whether you're looking for calorie-dense snacks, meal replacements, meats, vegetables, fruits, or oils.

Find below the list of high-calorie foods that can help you gain weight easier.

High-calorie snacks

Including healthy high-calorie snacks in your meal plan is one of the best ways to increase your daily calorie intake, and thus gain weight.

Explore the best 11 high-calorie snacks for gaining weight below.

1. High-calorie shakes

Calories: 476-1830 per shake

If you're looking for the high-calorie snack that is hands down the most helpful in gaining weight, you have it: weight gain shakes.

Depending on the high-calorie shake you prefer, this type of nutritious drink can be rich in proteins, carbs, fats, or all of the above. Thus, shakes are slurpable snacks that fit many diets and needs.

Here are the top 10 shakes with the most calories:

  1. Banana Peanut Butter Shake – 1830 calories;
  2. Almond Dark Chocolate Shake – 1542 calories;
  3. Oat Peanut Butter Shake – 1101 calories;
  4. Chocolate Walnut Shake – 1075 calories;
  5. Nutty Goji Shake – 979 calories;
  6. Blueberry Protein Shake – 973 calories;
  7. Fruity Ice Cream Shake – 915 calories;
  8. Vegan Avocado Protein Shake – 910 calories;
  9. Fruity Coconut Shake – 909 calories;
  10. Strawberry Oat Shake – 842 calories.

Do you want to know how to prepare each of the shakes listed above? Check out the recipes for each of the shakes, as well as additional tips, in our in-depth article on high-calorie shakes for weight gain.

2. Weight gain smoothies

Top 10 high-calorie smoothies for healthy weight gain - chart.

Calories: 400-1254 per smoothie

Smoothies are the high-calorie snacks with the second-most calories, and so, they are one of your best allies if you are trying to gain weight.

Also, since smoothies count among both the high-fat and high-carb foods, they will load you up with plenty of energy, on top of helping you gain weight. However, let's not forget that many smoothies, like the Muscle Building Smoothie, are high in proteins as well.

Furthermore, smoothies are healthy snacks full of vitamins because they usually have fruits and vegetables in their composition.

Here are the top 10 smoothies with the most calories:

  1. Green Seed Mix Smoothie – 1254 calories/smoothie
  2. Walnut Banana Berry Smoothie – 950 calories/smoothie
  3. Muscle-Building Smoothie – 862 calories/smoothie
  4. Apple Banana Smoothie – 851 calories/smoothie
  5. Tropical Mango Carrot Smoothie – 752 calories/smoothie
  6. Coconut Banana Plant-Based Smoothie – 644 calories/smoothie
  7. Mango Coconut Smoothie – 644 calories/smoothie
  8. Banana Peanut Butter Smoothie – 500 calories/smoothie
  9. Strawberry Banana Smoothie – 478 calories/smoothie
  10. Mint Chocolate Banana Smoothie – 474 calories/smoothie

Want to find out how to make each of the above smoothies? Check out the recipes for each of the above and find more smoothie ideas in our comprehensive article about high-calorie smoothies for weight gain.

How to add more calories

To include more calories in your smoothie, put in some add-ins before you blend the mix. The most common add-ins are the ones based on carbs, such as honey and dark chocolate, but you can also use protein-based add-ins, such as protein powder.

Where to find smoothies

The best way to get your hands on high-calorie smoothies is to prepare them at home. This way, you will not only know how many calories you put in it, but you will also have peace of mind knowing that you used only natural ingredients.

3. Dairy snacks

High-calorie foods - 7 dairy snacks for weight gain.

Calories: 61-717 per 100 g (3.5 oz)

High-calorie dairy snacks are foods that will help you gain weight because they are either rich in proteins, either rich in fats, or both.

What is clear is that calorie-dense dairy products, excluding ice cream, make for great food choices for people following low-carb diets.

Moreover, dairy snacks, like milk, yogurt, and butter, have the added benefit of being low in sodium.

Here is a list of the high-calorie dairy snacks with the most calories and their nutrition facts:

  • Butter – 717 calories/100 g (3.5 oz) or 7 tbsp
    • Macronutrients: 81 g of fat.[4]
  • Cheddar cheese - 409 calories/100 g (3.5 oz) or 1 cup
    • Macronutrients: 23 g of proteins, 2 g of carbs, and 34 g of fat.[5]
  • String cheese - 340 calories/4 sticks (112 g)
    • Macronutrients: 25 g of protein, 3 g of carbs, and 25 g of fats.[6]
  • Ice cream - 207 calories / 100 g (3/4 cup)
    • Macronutrients: 4 g of protein, 24 g of carbs, and 11 g of fats.[7]
  • Full-fat Greek yogurt - 97 calories/100 g (1/4 cup)
    • Macronutrients: 9 g of protein, 4 g of carbs, and 5 g of fats.[8]
  • Cottage cheese - 82 calories/100 g (1/2 cup)
    • Macronutrients: 11 g of protein, 4 g of carbs, and 2 g of fats.[9]
  • Whole milk - 61 calories/100 ml (2/5 cup)
    • Macronutrients: 3 g of protein, 5 g of carbs, and 3 g of fats.[10]

Note: not all of the dairy snacks above meet the high-calorie criteria of having over 400 calories. However, string cheese is very close to being high-calorie while ice cream, full-fat Greek yogurt, cottage cheese, and whole milk, earned their place on the list because of their wide consumption and versatility, which make them useful foods for people looking to gain weight.

How to add more calories

Generally, dairy snacks that are rich in protein and fat, like butter, cheddar cheese, full-fat Greek yogurt, and cottage cheese, taste well with high-carb weight gain foods, such as a slice of whole-grain bread, dried fruits, or honey.

However, when it comes to ice cream, which has a significant amount of carbs, you can easily combine it with some nuts, which will boost both your fat and protein intake, and thus sky-rocket your calories.

Another great tip is to use whole milk to make high-calorie drinks, weight gain smoothies, or calorie-dense shakes.

Where to find dairy snacks

You can buy dairy snacks from your local grocery store, order them online, or make a deal with a farmer around your place to have them delivered to your door.

4. Nuts and nut butters

High-calorie foods - 5 nuts and nut butters with most calories for weight gain.

Calories: 462-716 per 100 g (3.5 oz)

Nuts and nut butters are some of the snacks with the most calories due to the combination of healthy fats and proteins found in their composition, which will inevitably ease your weight gain efforts.

Tip: choose to eat unsalted nuts to keep your sodium intake low.

Here is a list of high-calorie nuts and nut butters for weight gain:

  • Macadamia nuts – 716 calories/100 g (3.5 oz) or ¾ cup
    • Macronutrients: 8 g of protein, 13 g of carbs, and 76 g of fats.[11]
  • Pecans – 710 calories/100 g (3.5 oz)
    • Macronutrients: 10 g of protein, 14 g of carbs, and 74 g of fats.[12]
  • Pine nuts - 673 calories/100 g (3.5 oz) or 3/4 cups
    • Macronutrients: 14 g of protein, 13 g of carbs, and 68 g of fats.[13]
  • Brazil nuts – 659 calories/100 g (3.5 oz) or ¾ cup
    • Macronutrients: 14 g of protein, 12 g of carbs, and 67 g of fats.[14]
  • Peanut butter – 639 calories/100 g (3.5 oz) or 6 tbsp
    • Macronutrients: 23 g of protein, 22 g of carbs, and 51 g of fats.[15]

 

Discover more nuts and nut butters that will help you gain weight in our list of high-calorie snacks.

 

How to add more calories

Since nuts and nut butters are generally lower in carbs, it’s best to combine them with whole-grain snacks for a more complete high-calorie treat. For example, you can spread peanut butter over a granola bar.

Also, nuts go hand in hand with some dairy snacks. Not convinced? Sprinkle some macadamia nuts over your next portion of ice cream.

Where to find nuts and nut butters

You can always find jars of nut butter and packaged nuts in grocery stores or online marketplaces.

5. Seeds

High-calorie foods - 3 seeds with most calories for weight gain.

Calories: 486-657 per 100 g (3.5 oz)

Given their high-fat content and solid protein levels, seeds are healthy high-calorie snacks that can easily boost your calorie intake and aid in your weight gain journey.

Tip: eat unsalted seeds to keep your sodium intake low.

Here is a list of high-calorie seeds for weight gain:

  • Sunflower seeds - 657 calories/100 g (3.5 oz) or 4/5 cup
    • Macronutrients: 21 g of protein, 17 g of carbs, and 56 g of fats.[16]
  • Pumpkin seeds - 574 calories/100 g (3.5 oz) or 4/5 cup
    • Macronutrients: 30 g of protein, 15 g of carbs, and 49 g of fats.[17]
  • Sesame seeds - 567 calories/100 g (3.5 oz) or 4/5 cup
    • Macronutrients: 17 g of protein, 26 g of carbs, and 48 g of fats.[18]

For more seeds that will help you gain weight, head over to our in-depth article about high-calorie snacks.

How to add more calories

Seeds taste great sprinkled over whole-grain cereals, dipped in honey, mixed with dried fruits, or along with some canned tuna.

Where to find seeds

Find packaged seeds in grocery stores or online marketplaces.

6. High-calorie bars

High-calorie foods - 5 bars with most calories for weight gain.

Calories: 517-622 per 100 g (3.5 oz)

As weight gain snacks, high-calorie bars are nutrient-dense either because they are packed with proteins, in the case of protein bars, or because they are filled with all three macronutrients, as is the case with meal replacement bars.

Therefore, many types of high-calorie bars count among the foods with high-carb content and most of them are also high in fat while featuring solid levels of protein, characteristics that will ultimately help you gain healthy weight easier.

Here are the top 5 high-calorie bars with the most calories per 100 g (3.5 oz):

  1. Homemade Vegan Oatmeal Bar – 622 calories.
  2. Dark Chocolate Chip YES Bar - 550 calories.[19]
  3. Almond Butter Perfect Keto Bar - 533 calories.
  4. Super Green OHi Bar - 529 calories.[20]
  5. Cacao Banana Rise Bar - 517 calories.[21]

Dark Chocolate Chip YES Bar nutrition facts

  • Serving: 100 g (3.5 oz)
  • Calories: 550
  • Proteins: 13 g
  • Carbs: 33 g
  • Fat: 43 g.[19]

 

How to add more calories

Have some Greek yogurt, cottage cheese, or other dairy snacks alongside your bar to increase your protein and calorie intake.

Where to find high-calorie bars

Look for high-calorie bars in grocery stores, online marketplaces, or on the official websites of the makers of the bars. Alternatively, you can always bake calorie-dense protein or meal replacement bars at home.

Use our list of high-calorie bars to find the best bars on the market and recipes for how to bake weight gain bars at home.

7. Dark chocolate

High-calorie foods - Dark chocolate.

Calories: 598 per 100 g (3.5 oz)

Dark chocolate is a high-calorie snack that will make your bulking efforts easier due to its nutritious content, which is high in carbs and fats.

On top of this, if you want to improve your mood, you will benefit from nibbling on some dark chocolate. This is why eating dark chocolate is one of the quickest ways to improve your mood, contributing at the same time to your brain health.

Dark chocolate nutrition facts

  • Serving: 100 g or 3.5 oz
  • Calories: 598
  • Proteins: 8 g
  • Carbs: 46 g
  • Fat: 43 g
  • Micronutrients (% of DV): 46% iron and 12% potassium.[22]

 

How to add more calories

You can mix dark chocolate with other high-calorie snacks such as dried fruits, nuts, or if you want to get fancy, some cheese.

Where to find dark chocolate

Get dark chocolate from your nearest grocery store, visit a chocolate shop, or order it online.

8. Whole-grain snacks

High-calorie foods - 7 whole-grain snacks for weight gain.

Calories: 203-497 per 100 g (3.5 oz)

High-calorie whole grain snacks are foods that will help you both to put on weight and energize yourself mainly because they are high in carbs.

Besides, whole-grain snacks, like all-wheat bread and whole-grain cereals, have the added benefit of being low in sodium.

List of high-calorie snacks made from whole grains

  • Tortilla chips – 497 calories/100 g (3.5 oz)
    • Macronutrients: 7 g of protein, 67 g of carbs, and 22 g of fats.[23]
  • Granola bars – 471 calories/100 g (3.5 oz)
    • Macronutrients: 10 g of protein, 64 g of carbs, and 20 g of fats.[24]
  • Whole wheat crackers – 427 calories/100 g (3.5 oz)
    • Macronutrients: 11 g of protein, 70 g of carbs, and 14 g of fats.[25]
  • Popcorn – 387 calories/100 g (3.5 oz)
    • Macronutrients: 13 g of protein, 78 g of carbs, and 5 g of fats.[26]
  • Whole grain cereals – 376 calories/100 g (3.5 oz) or 4 cups
    • Macronutrients: 9 g of protein, 80 g of carbs, and 5 g of fats.[27]
  • Whole wheat bread – 254 calories/100 g (3.5 oz) or 2.3 slices
    • Macronutrients: 12 g of protein, 43 g of carbs, and 4 g of fats.[28]
  • Pancakes - 227 calories / 100 g (3.5 oz) or 2.5 pancakes (4" dia)
    • Macronutrients: 6 g of protein, 28 g of carbs, and 10 g of fats.[29]

Note: not all whole-grain snacks above meet the high-calorie criteria of having over 400 calories. Nevertheless, popcorn, whole grain cereals, whole wheat bread, and pancakes made the list because of their popularity and versatility, which make them convenient for people looking to gain weight.

Find out more whole grain snacks in our comprehensive article about high-calorie snacks.

How to add more calories

To gain weight easier, combine whole grain snacks with fatty and protein-based high-calorie foods, like nut butters or some dairy snacks.

For example, you can spread peanut butter on a slice of whole-grain bread or eat a bowl of whole-grain cereals with some whole milk poured over.

Where to find whole-grain snacks

You can buy whole grain snacks from patisseries, grocery stores, order them online, or make them at home.

Anyone flipping pancakes tonight?

9. Meat snacks

High-calorie foods - 3 meat snacks for weight gain.

Canned tuna photo (middle) credits: Marco Verch from Flickr (license: Creative Commons)

Calories: 85-410 per 100 g (3.5 oz)

High-calorie snacks made of meat are great for gaining weight because meat is generally an excellent source of proteins. Also, a lot of meaty snacks have plenty of fat, which is going to leverage your calorie intake.

On the other side, meat snacks are generally low in carbs. For example, canned tuna and smoked pork tenderloin count among the foods with zero carbohydrates.

Besides, tuna and pork tenderloin are low-fat foods, but they're also high-protein sources, like it's the case with most calorie-dense meat snacks.

Beef jerky is one of the meat snacks with the most calories, especially since it's a high-fat food.

Beef jerky nutrition facts

  • Serving: 5 large pieces (100 g or 3.5 oz)
  • Calories: 410
  • Proteins: 33 g
  • Carbs: 11 g
  • Fat: 26 g
  • Micronutrients (% of DV): 30% iron, 92% sodium.[30]

Beware that jerky is packed with sodium, so make sure to not eat too many pieces a day.

Other meat snacks with a good number of calories are:

  • Canned tuna – 198 calories/100 g (3.5 oz)
    • 29 g of proteins and 8 g of fat.[31]
  • Fillet smoked pork tenderloin – 134 calories/100 g (3.5 oz)
    • 25 g of proteins and 2 g of fat.[32]

Even though meat snacks like canned tuna and pork tenderloin do not respect FDA’s high-calorie definition, they are very helpful in building muscle because they are almost pure sources of proteins.

How to add more calories

For a plus of calories, combine meat snacks with whole-grain snacks, like some whole wheat bread, or some healthy fats, in case you pick a meat snack that is only loaded with proteins.

Where to find meat snacks

You can usually find meat snacks at your local butcher shop, at the grocery store, or you can search for them online.

10. Sugary snacks

High-calorie foods - 2 sugary snacks for weight gain.

Calories: 280-304 per 100 g (3.5 oz)

Even though sugary snacks are not healthy in large quantities because they are chokeful of sugar, their high-calorie content, filled with carbs, can be helpful when you’re trying to gain weight.

Also, if you're following a low-fat or low-protein diet, you will find sugary snacks very convenient when you're looking for extra calories.

High-calorie sugary snacks for weight gain:

  • Honey - 304 calories/100 g (3.5 oz) or 5 tbsps.
    • Macronutrients: 82 g of carbs
    • Micronutrients (% of DV): 3% iron.[33]
  • Jam - 280 calories/100 g (3.5 oz) or 5 tbsps.
    • Macronutrients: 69 g of carbs
    • Micronutrients (% daily value): 5% vitamin C.[34]

Note: neither honey nor jam meet the high-calorie criteria of having over 400 calories. However, both are popular foods closing in on the 400-calorie mark, so they still come handy for persons struggling to gain weight.

How to add more calories

For a significant caloric boost, combine sugary snacks with dairy snacks, like cottage cheese or Greek yogurt, or with some whole grain foods, like whole-wheat bread.

Where to find sugary snacks

Try to find honey at your local farmer’s market, at the grocery store, or order it online.

11. Eggs

High-calorie foods - Eggs.

Calories: 155 per 2 large boiled eggs (100 g or 3.5 oz)

Although hard-boiled eggs do not meet FDA’s criteria for high-calorie foods, they are a staple ingredient or snack in many weight gain diets due to their increased protein level.

Also, since eggs are high in fat and have almost zero carbohydrates, they are excellent calorie-dense foods for people following low-carb diets, like the keto diet.

Moreover, eggs are low in sodium and count among the easiest-to-digest foods.

Therefore, we couldn’t leave eggs out from this list of high-calorie foods.

Hard-boiled eggs nutrition facts

  • Serving: 2 large boiled eggs (100 g or 3.5 oz)
  • Calories: 155 calories
  • Proteins: 13 g
  • Carbs: 1 g
  • Fat: 11 g
  • Micronutrients (% daily value): 10.4% vitamin A, 6.6% iron, 5% sodium, and 4% potassium.[35]
How to add more calories

Since eggs are low in carbs, you can complement this snack with other high-calorie foods made from whole grains, like an English muffin or a few slices of whole wheat bread.

Alternatively, you can add eggs to a salad along with some calorie-dense vegetables, oils, and even some other dairy snacks.

Where to find eggs

Get a pack of eggs from your local grocery store or the farmer’s market. Also, you can order them online.

Related: 56 High-Calorie Snacks for Healthy Weight Gain (Bulking)

High-calorie meal replacements

Calorie-dense meal replacements are high-calorie foods that offer a significant amount of each type of macronutrient (proteins, carbs, and fats).

Some of the most nutritious types of meal replacements are the high-calorie bars, which we have talked about in the high-calorie snacks section of this article.

Related: 25 Best High-Calorie Bars for Healthy Weight Gain

In addition, you have the option to consume meal replacements in the form of high-calorie drinks, such as calorie-dense smoothies, weight gain shakes, and more.

High-calorie fruits

High-calorie fruits, fresh or dried, are delicious foods that can be of tremendous help when you’re trying to gain weight, especially if you know which fruits have the most calories.

Dried fruits

High-calorie foods - 5 dried fruits with most calories for weight gain.

Calories: 277-660 per 100 g (3.5 oz)

Often consumed as snacks, dried fruits are high-calorie fruits with increased levels of carbs due to their dehydrated nature, which is exactly why they will help you meet your calorie goals easier.

In terms of fat content, you can pick either low-fat dried fruits, like dehydrated bananas and dried mango, and high-fat ones, such as desiccated coconut.

Unfortunately, dried fruits don't have too many proteins. For example, dried mango and dried blueberries count among the low-protein foods for gaining weight.

As a nutritional advantage, dried fruits are low in sodium.

High-calorie dried fruits for weight gain:

  • Desiccated coconut - 660 calories/100 g (3.5 oz)
    • Macronutrients: 7 g of proteins, 24 g of carbs, and 65 g of fat.[36]
  • Dried goji berries – 349 calories/100 g (3.5 oz)
    • Macronutrients: 14 g of proteins and 77 g of carbs.[37]
  • Dehydrated bananas – 346 calories/100 g (3.5 oz)
    • Macronutrients: 4 g of proteins, 88 g of carbs, and 2 g of fat.[38]
  • Dried mango – 319 calories/100 g (3.5 oz)
    • Macronutrients: 2 g of proteins, 79 g of carbs, and 1 g of fat.[39]
  • Dried blueberries – 317 calories/100 g (3.5 oz)
    • Macronutrients: 3 g of proteins, 80 g of carbs, and 3 g of fat.[40]

Note: not all the dried fruits above meet the high-calorie criteria of having over 400 calories. However, since dried goji berries, dehydrated bananas, dried mango, and dried blueberries count among the fruits with the most calories, they can be of tremendous help to people looking to gain weight.

Find more dried fruits in our list of high-calorie fruits for weight gain.

 

How to add more calories

Dried fruits go well with whole-grain cereals at breakfast time, Greek yogurt, cottage cheese, or ice cream, but you can also mix them with other high-calorie ingredients to make homemade bars, weight gain smoothies, or calorie-dense shakes.

Where to find dried fruits

You can find dried fruits in grocery stores and online.

Fresh fruits

High-calorie foods - 3 fresh fruits with most calories for bulking.

Calories: 89-354 per 100 g (3.5 oz)

High-calorie fresh fruits will help you both to gain weight and get energized because they are high in carbs and full of vitamins, which also makes them exceptionally healthy.

In terms of fat content, some weight gain fruits, such as tamarinds and bananas, count among the list of low-fat high-calorie foods while other fruits, like avocados and coconuts, are high in fat.

All fresh fruits are low in protein and sodium.

Here is a list of high-calorie fresh fruits for weight gain:

  • Coconut – 354 calories/100 g (3.5 oz)
    • Macronutrients: 3 g of proteins, 15 g of carbs, and 34 g of fat.[41]
  • Tamarind – 239 calories/100 g (3.5 oz)
    • Macronutrients: 3 g of proteins, 63 g of carbs, and 1 g of fat.[42]
  • Avocados – 160 calories/100 g (3.5 oz)
    • Macronutrients: 2 g of proteins, 9 g of carbs, and 15 g of fat.[43]

Note: none of the fresh fruits above meet the high-calorie criteria of having over 400 calories. However, since coconuts, tamarinds, and avocados count among the fruits with the most calories, they can be of great help to people trying to gain weight.

See our complete article about high-calorie fruits to find more fresh fruits but also fruit juices that will help you gain weight.

How to add more calories

If one serving of high-calorie fruits is not enough, you can add more calories by combining them with full-fat Greek yogurt, ice cream, some nuts, or a handful of seeds. Also, you can mix fresh fruits with other ingredients and make high-calorie smoothies and shakes.

Where to find fresh fruits

You can find fresh fruits in grocery stores, at the farmer’s market, online, or you can grow some in your garden, if you have one.

Related: 20 Remarkably High-Calorie Fruits for Weight Gain (List)

High-calorie vegetables

If you’re looking for high-calorie foods that will also bring many vitamins and minerals to your body, know that some vegetables can be surprisingly nutritious.

Vegetables

Top 5 vegetables with the most calorie for weight gain.

Calories: 114-345 per 100 g (3.5 oz)

Although vegetables are often considered low-calorie, there are plenty of high-calorie veggies that will help you in the weight gaining process because of their high-carb content.

Protein-wise, some high-calorie vegetables, like the dried versions of spirulina, chives, and parsley, are high-protein while calorie-dense starchy vegetables, like yams, cassava, and yautia, are low in protein.

All the high-calorie vegetables are low in fat and sodium.

Find below the top 5 vegetables with the highest number of calories per 100 g (3.5 oz):

  • Chile peppers (dried): 281-345 calories.[44], [45], [46]
  • Carrots (dehydrated): 341 calories.[47]
  • Chives (dried): 311 calories.[48]
  • Asian mushrooms (dried): 284-296 calories.[49], [50]
  • Spirulina (dried): 290 calories.[51]

Note: none of the vegetables above meet the high-calorie criteria of having over 400 calories. However, since dried chile peppers, dehydrated carrots, dried chives, dried Asian mushrooms, and dried spirulina count among the vegetables with the most calories, they are very handy for anyone trying to gain weight.

Visit our comprehensive article about high-calorie vegetables to discover more calorie-dense veggies for weight gain and their nutrition facts.

 

How to add more calories

High-calorie vegetables can successfully complement well-cooked poultry or red meat. Combined, veggies and meat, make for tasty high-calorie meals.

In addition, you can put high-calorie vegetables into a blender along with other calorie-dense ingredients to make weight gain smoothies, like the Mint Chocolate Banana one, or high-calorie shakes, like the Vegan Avocado Protein Shake.

Where to find vegetables

You can get vegetables from a local farmer, the farmer’s market, or grocery stores, or order them online.

Related: 15 Surprisingly High-Calorie Vegetables for Weight Gain

High-calorie meat

For non-vegans, high-calorie meat, whether it's red or poultry meat, is one of the best protein foods you can eat during the day. Therefore, since protein is essential for muscle growth, meat will help you not only to gain weight but also to build muscle easier.

Red meat

High-calorie foods - 3 red meats for weight gain or bulking.

Lamb loin (left) photo credits: Naotake Murayama from Flickr (license: Creative Commons)

Calories: 242-316 calories/100 g (3.5 oz)

While red meat is not as lean as poultry, its fatty content makes it a more attractive high-calorie food choice for people looking to gain weight.

Also, red meat is a great fit for people on low-carb diets and for those trying to build muscle, especially bodybuilders, as red meat counts among the list of high-protein foods for weight gain.

Another good thing about red meat is that it's low in sodium.

List of high-calorie red meat:

  • Lamb loin (broiled) – 316 calories/100 g (3.5 oz)
    • Macronutrients – 25 g of proteins and 23 g of fat.[52]
  • Ground beef (broiled) – 250 calories/100 g (3.5 oz) or 1.3 patties
    • Macronutrients: 26 g of proteins and 15 g of fat.[53]
  • Pork loin (broiled) – 242 calories/100 g (3.5 oz)
    • Macronutrients: 27 g of proteins and 14 g of fat.[54]

Note: none of the red meats listed above meet the high-calorie requirement of having more than 400 calories. Yet, because lamb, beef, and pork meat are among the meats highest in calories, they can be especially advantageous to people trying to gain weight.

How to add more calories

Besides combining red meat with high-calorie vegetables, such as beans or lentils, you can get two whole wheat buns, add some sun-dried tomatoes, and make yourself a homemade high-calorie beef, lamb, or pork burger.

Add some cheddar cheese, and you've made yourself a nutritious cheeseburger.

Where to find red meat

To procure red meat, you may go and negotiate with a local farmer, purchase it from a meat shop, acquire it from the supermarket, or buy it online.

Poultry meat

High-calorie foods - 3 poultry meats for weight gain or bulking up.

Calories: 173-201 per 100 g (3.5 oz)

Poultry meat will help you gain weight because it is rich in proteins and usually has some fat as well.

Also, poultry meat is a very convenient muscle-building food for those following a low-carb diet, such as the keto one. In addition, poultry is low in sodium.

List of high-calorie poultry meat:

  • Duck meat – 201 calories/100 g (3.5 oz) roasted duck
    • Macronutrients: 24 g of proteins and 11 g of fat.[55]
  • Chicken meat – 178 calories/100 g (3.5 oz) roasted chicken
    • Macronutrients: 23 g of proteins and 9 g of fat.[56]
  • Turkey meat – 173 calories/100 g (3.5 oz) roasted turkey
    • Macronutrients: 28 g of proteins and 6 g of fat.[57]

Note: none of the meats listed above fulfill the high-calorie requirement of having more than 400 calories. However, because duck, chicken, and turkey meat are among the meats highest in calories, they can be particularly beneficial to persons attempting to gain weight.

How to add more calories

For a calorie boost, it’s a good idea to serve poultry meat alongside a garnish made of high-calorie vegetables, like some dried Asian mushrooms, some boiled chickpeas, or some exotic yautia.

Where to find poultry meat

To find poultry meat, you can go straight to the source and deal with a local farmer, buy it from the butcher shop, get some from the grocery store, or order the meat online.

High-calorie oils

Whenever you need some extra calories, you can rely on high-calorie oils to increase your calorie intake and meet your daily goals because they are full of fat.

Oils

High-calorie foods - 5 oils with most calories for weight gain.

Peanut oil photo credits: Yuka from Open Food Facts (license: Creative Commons

Calories: 884-892 calories

Oils are great in keto diets or any other diets based on low-carb foods.

Another plus is that oils are sodium-free.

However, a significant downside of oils is that they have zero proteins.

High-calorie oils for weight gain:

  • Coconut oil – 892 calories/100 g (1/2 cup)
    • Macronutrients: 99 g of fat.[58]
  • Canola oil – 884 calories/100 g (1/2 cup)
    • Macronutrients: 100 g of fat.[59]
  • Olive oil – 884 calories/100 g (½ cup)
    • Macronutrients: 100 g of fat.[60]
  • Peanut oil – 884 calories/100 g (1/2 cup)
    • Macronutrients: 100 g of fat.[61]
  • Sunflower oil – 884 calories/100 g (1/2 cup)
    • Macronutrients: 100 g of fat.[62]

 

Where to find oils

Sometimes you can find oils at the farmer’s market, but you can’t go wrong if you search for them in a grocery store or order them online.

How to gain healthy weight (muscle)

To gain weight the healthy way, which means to build muscle instead of adding fat, you need to eat more calories than you consume every day and exercise while focusing on a balanced intake of proteins, carbs, and fat coming from healthy high-calorie sources instead of junk food.

By doing this, your body will use the extra calories you eat to fuel up for workouts and repair muscles, instead of storing them as fat.

Eating high-calorie foods and not exercising can lead to unhealthy fat gain.

If you don't have access to a gym, you can always exercise from the comfort of your house. Here are some at-home biceps exercises recommended by certified personal trainer Tim Dobrota.

High-calorie foods sorted by nutrients

High-calorie foods sorted by nutrients (carbs, fat, and proteins).

If you want to gain weight the healthy way, you need to have a high-calorie but balanced diet that provides you with enough of each macronutrient (proteins, carbs, and fats).

While every diet requires you to eat different shares of proteins, carbs, and fats, it’s very useful to know which high-calorie foods are high and low in each macronutrient.

High-carb foods

Here are the best high-carb foods for weight gain:

  • Shakes
  • Smoothies
  • High-calorie bars, like fig bars and granola bars
  • Dark chocolate
  • Whole-grain snacks
  • Sugary snacks
  • Dried fruits
  • Fresh fruits
  • Vegetables

Low-carb foods

Here are the high-calorie foods that have low to zero carbs:

  • Dairy snacks, besides ice cream
  • Meat snacks, like canned tuna and smoked pork tenderloin
  • Eggs
  • Red meat
  • Poultry meat
  • Oils

High fat foods

Find below the high-calorie foods that are high in fat, macronutrient that can contribute to healthy weight gain if eaten responsibly:

  • High-fat shakes, like the Chocolate Walnut Shake
  • Dairy snacks, like butter and cheese (e.g., cheddar and string)
  • High-fat smoothies, like the Green Seed Mix Smoothie
  • Nuts and nut butters
  • Seeds
  • High-calorie bars
  • Dark chocolate
  • Beef jerky
  • Eggs
  • Desiccated coconut
  • Fresh fruits, like avocados and coconut
  • Red meat
  • Oils

Low fat foods

Find below the top 7 high-calorie foods with low levels of fat:

  • Smoothies (low-fat and high-calorie)
  • Shakes (low-fat and high-calorie)
  • Whole-grain snacks (low-fat)
  • Dried fruits (low-fat and high-calorie)
  • Vegetables (low-fat and high-calorie)
  • Sugary snacks
  • Fresh fruits (low-fat and high-calorie)

Check out our dedicated article on high-calorie low-fat foods to get much more lean meal ideas, whether you want to gain weight or just reduce the saturated fat in your diet. 

High-protein foods

Here are the high-protein foods that will help you gain weight easier:

  • High-protein shakes, like the Banana Peanut Butter Shake
  • High-protein smoothies, like the Muscle Building Smoothie
  • Dairy snacks, like cheese (e.g., cottage, cheddar) and Greek yogurt
  • Nuts and nut butters
  • Seeds
  • High-calorie protein bars
  • Meat snacks
  • Eggs
  • Dried versions of spirulina, chives, and parsley
  • Red meat
  • Poultry meat

Low-protein foods

Here are the high calorie foods that are low in protein:

  • Sugary snacks
  • Dried fruits, like dried mango and dried blueberries
  • Fresh fruits
  • Starchy vegetables, like yams, cassava, and yautia
  • Oils

Low sodium foods

Find below the high-calorie foods that are low in sodium:

  • Vegetables
  • Fresh and dried fruits
  • Red meat
  • Poultry meat
  • Eggs
  • Dairy snacks, like milk, yogurt, and butter
  • Whole-grain snacks, like whole-wheat bread and whole-grain cereals
  • Unsalted nuts and seeds
  • Oils

High-calorie foods sorted by needs

High-Calorie Foods Sorted By Needs

When it comes to eating high-calorie foods, everyone has their own reason for doing so.

For example, underweight people do it because they have a fast metabolism or suffer from something that makes it harder for them to put on pounds.

To expand, bodybuilders do it to add extra size during their bulking periods or to maintain their weight while many skinny females do it to get more pronounced curves.

How do you know if you’re underweight?

You are underweight and probably need to gain weight if your body mass index (BMI) is under 18.5.[63]

Don’t know what is your BMI? Calculate it using CDC’s BMI calculator.

However, not all high-calorie foods are suitable for everyone.

Below are the best high-calorie foods for whatever is your reason to increase your calorie intake, and thus, to gain weight.

Bulking

If you are a bodybuilder in your bulking phase, you can eat most of the healthy high-calorie foods in this article because all of them will help you increase your calorie intake and stay on a caloric surplus, even if you train intensively.

Females

In a world where the bulk of females want to lose weight, there are also many who want to gain weight, cases where high-calorie foods are extremely handy.

If you’re an adult female trying to gain weight, you can go on and add to your diet plan any of the healthy high-calorie foods in this article, just so you meet your calorie goals.

In the case of breastfeeding females, they should eat high-calorie foods that are dense in healthy nutrients while complying with their healthcare provider’s guidance.[64]

Babies (0-12 months)

Since babies generally don’t have a big appetite, they should be fed only nutritious, mostly high-calorie, foods to ensure they get the necessary nutrients to gain weight and develop properly.

Here are the high-calorie foods you can feed your baby, according to their age:

  • 0-6 months:
    • Only human milk or iron-fortified infant formula (when milk isn’t available).
  • 6-12 months:
    • Human milk or formula
    • Nuts and nut butters
    • Seeds
    • Meat, like beef, lamb, and poultry
    • Eggs
    • Whole grain cereals
    • Vegetables, like dried spirulina, beans, and lentils
    • Fruits, like bananas and passion fruit
    • Dried fruits, like raisins, dried mango, and dates
    • Dairy snacks, like yogurt and cheese

However, you need to be careful when you give your baby nuts because the risk of choking is higher in this case.

On the other side, feeding a baby with peanut-based foods in their first year of life decreases the risk of them developing a food allergy to peanuts, according to the official Dietary Guidelines.[64]

Toddlers (1-3 years)

In addition to the high-calorie foods a baby can eat until it gets to one year old, toddlers can start to consume whole cow milk and more whole grain snacks, which will help them gain weight easier.

According to the DGA, the limit of calories per day for toddlers is between 700 and 1400 calories, depending on age, sex, and weight.

Also, the dietary experts say that both babies and toddlers should avoid sugary snacks, like honey and jam, high-calorie foods that are high in sodium, and unpasteurized foods and beverages.[64]

Kids (4-8 years)

As kids grow up, they will need more and more calories to gain weight, which means more high-calorie foods that are rich in healthy nutrients.

While the most adequate high-calorie foods for kids aged 4 to 8 years are the ones from early childhood, the DGA recommends an increase in vegetables, whole grains, and seafood.

In the case of kids, they should eat between 1200 and 2000 calories per day, depending on their age, sex, and weight.[64]

Elderly

Elderly people should eat high-calorie foods so they cover all their nutritional needs, so they should focus on eating calorie-dense protein foods, such as:

  • Red meat
  • Poultry meat
  • Eggs
  • Nuts and nut butters
  • Seeds
  • Protein vegetables, like beans, lentils, and dried spirulina
  • Dairy snacks

In addition, the DGA says that elderly should eat breakfast cereals fortified with vitamin B12.[64]

Diabetics

Diabetics should first consult with their doctor or stick to their medically-approved diet plan when they want to start consuming more high-calorie foods for gaining weight.[65]

These are the high-calorie foods that diabetics can safely consume, provided they stick to their doctor-approved diet plan:

  • Vegetables, like beans, chickpeas, and yams
  • Fruits, like bananas and avocados
  • Whole-grain snacks, like whole-grain bread and tortilla chips
  • Lean red meat
  • Poultry meat without skin
  • Eggs
  • Nuts
  • Seeds
  • Dairy snacks, like Greek yogurt and cottage cheese
  • Oils, like olive and canola oil

In addition to the above, make sure to avoid high sodium foods, such as luncheons, and sugary snacks, like honey and jam.

Cancer patients

The American Cancer Society recommends the following high-calorie foods for cancer patients:

  • Butter
  • Milk products, including cheese, Greek yogurt, and ice cream
  • Sugary snacks, like jelly, jam, and honey
  • Eggs
  • Red meat
  • Poultry meat
  • Beans
  • Nuts
  • Seeds
  • Peanut butter smoothies and shakes
  • Whole-grain snacks, like granola bars

Besides the above, the cancer experts recommend eating as many fruits and vegetables to increase your health.[66]

Therefore, cancer patients should also be consuming high-calorie fruits and vegetables.

Backpacking and hiking

When going backpacking or hiking, you usually don’t have time to sit and cook or spend too much time eating, so you need to bring with you high-calorie foods that can be easily consumed.

Here are the best high-calorie foods for backpacking and hiking:

  • Nuts and nut butters
  • Seeds
  • High-calorie bars
  • Dairy snacks, like Greek yogurt and whole milk
  • Dark chocolate
  • Whole-grain snacks, like tortilla chips and crackers
  • Smoothies and shakes
  • Dried fruits, such as dates and raisins
  • Fresh fruits, like bananas
  • Dried vegetables, like dehydrated carrots
  • Meat snacks, like beef jerky

Vegans

If you’re a vegan trying to gain weight, you should know that high-calorie foods are diverse and meet almost anybody’s eating behaviors.

Here are the high-calorie foods that vegans can eat:

  • Vegan shakes, like the Vegan Avocado Protein Shake
  • Vegan smoothies, like the Green Seed Mix Smoothie
  • Nuts and nut butters
  • Seeds
  • Vegan high-calorie bars
  • Dark chocolate
  • Whole-grain snacks, like tortilla chips and popcorn
  • Fruits, fresh or dried
  • Vegetables
  • Oils

Cheap high-calorie foods

If you’re worried that you don’t afford healthy high-calorie foods, know that there is plenty of foods for every budget.

Some of the cheapest high-calorie foods are peanut butter, canola oil, whole chicken, and bananas.

To find many more affordable nutrient-dense options, check our comprehensive list of over 45 cheap high-calorie foods for weight gain.

Soft high-calorie foods

13 soft high-calorie foods for weight gain.

Especially when it comes to elderly people with poor dentition that need to gain weight, soft high-calorie foods and the ones that can be pureed come extremely handy.

Here is a list of soft high-calorie foods:

  • Smoothies and shakes
  • Dairy snacks
  • Smooth nut butters
  • Melted dark chocolate
  • Whole wheat bread
  • Pancakes
  • Canned tuna
  • Sugary snacks, like honey and jam
  • Eggs
  • Fresh fruits, like avocados and bananas
  • Vegetables, like beans, chickpeas, and yams
  • Well-cooked red and poultry meat
  • Oils

You can do purees out of starchy high-calorie vegetables, like yams, cassava, and yautia, but also from calorie-dense fruits, such as avocado and bananas. In addition, you can blend in some pieces of well-cooked red or poultry meat for a greater intake of proteins.

Homemade high-calorie foods

Some people like to prepare or cook high-calorie snacks and meals at home using only natural ingredients instead of buying them from stores, where they can risk investing in edibles with artificial additives.

However, keep in mind that preparing high-calorie foods at home is more time-consuming.

Here are some high-calorie foods you can make at home:

  • Smoothies and shakes
  • Ice cream
  • Homemade high-calorie bars
  • Popcorn
  • Whole wheat bread
  • Jam

And if you don't know how to make ice cream at home, here is Jerry James Stone's video recipe for homemade ice cream.

In addition, you can grow high-calorie foods in your garden (if you have one) by planting calorie-dense fruits, like passion fruits and bananas (if you live in a warm subtropical climate), or vegetables, like beans or chickpeas.

Tips for gaining weight

When eating high-calorie foods, you can easily find yourself filled up if you don’t eat strategically.

Therefore, here are some simple tips for gaining weight the easy way:

  • Measure your weight every 7-10 days and adjust your daily calorie intake accordingly;
  • Eat high-calorie snacks between your main meals;
  • Consume high-calorie foods every few hours. Don’t eat only when you’re hungry;
  • Exercise or take a walk before meals to increase appetite;
  • Drink high-calorie drinks, like smoothies and shakes, throughout your day;
  • Avoid drinking liquids 30 minutes before your meals and during them. These will reduce your appetite;
  • Use high-calorie oils for extra calories on your salads, meals, and snacks;
  • Buy the whole-fat versions of dairy products, such as milk and Greek yogurt;
  • When buying canned fish, make sure it is canned in oil, not water;
  • Add whipping cream to your morning cup of coffee;
  • If you don’t have much time to eat because you’re busy, bring with you high-calorie snacks that you can easily nibble on, or some meal replacements;
  • Eat a lot of high-protein foods to stimulate muscle growth;
  • Include weight-lifting in your weekly schedule to build muscle efficiently;
  • Aim to eat at least 300 calories over your maintenance calories on a daily basis;
  • Get enough quality sleep.

High-calorie meal prep

Through the process of high-calorie meal prepping, you prepare your meals and snacks for the next day, few days, or week, according to your meal plan, which should be filled with calorie-dense foods proper for a weight gain diet.

As an example, let’s look at a sample meal plan.

3000-calorie meal plan for weight gain

This one-day meal plan is tailored for an active man or female trying to gain weight that needs 3000 calories a day to do so.

Pre-workout breakfast snack: 769 calories

  • 1 ¼ cup (100 g) of oats – 379 calories
    • Proteins: 13 g
    • Carbs: 68 g
    • Fat: 7 g.[67]
  • 11 oz (300 g) of full-fat Greek yogurt – 292 calories
    • Proteins: 28 g
    • Carbs: 12 g
    • Fat: 15 g
  • 5 tbsp (28 g) of dried goji berries – 98 calories
    • Proteins: 4 g
    • Carbs: 22 g

Post-workout snack: 500 calories

  • 1 Banana Peanut Butter Smoothie – 500 calories
    • Proteins: 37 g
    • Carbs: 51 g
    • Fat: 18 g

Lunch: 771 calories

  • 150 g (5.3 oz) of broiled pork loin – 363 calories
    • Proteins: 41 g
    • Fat: 21 g
  • 1 cup (164 g) of boiled chickpeas – 269 calories
    • Proteins: 15 g
    • Carbs: 45 g
    • Fat: 4 g
  • 1 cup (54 g) of sun-dried tomatoes – 139 calories
    • Proteins: 8 g
    • Carbs: 30 g
    • Fat: 2 g

Dinner: 510 calories

  • 1 cup (146 g or 5 oz) of canned tuna – 289 calories
    • Proteins: 43 g
    • Fat: 12 g
  • 2 slices (87 g or 3 oz) of whole wheat bread – 221 calories
    • Proteins: 10 g
    • Carbs: 37 g
    • Fat: 3 g

Pre-bed snack – 534 calories

  • ¾ cup (100 g) of ice cream – 207 calories
    • Proteins: 4 g
    • Carbs: 24 g
    • Fat: 11 g
  • 100 g (3.5 oz) of dried mango – 319 calories
    • Proteins: 2 g
    • Carbs: 79 g
    • Fat: 1 g

 


Daily meal plan: total calories and nutrients

  • Calories: 3076
  • Proteins: 205 g
  • Carbs: 368 g
  • Fat: 94 g

Weight gain grocery list

When you’re eating for weight gain, you need to be sure you consume enough proteins, carbs, and fat. This can be hard when you don’t have certain foods in the fridge, which often happens since people looking to gain weight eat a lot.

Therefore, you want to make the most of your shopping trips. And you can do this by ensuring you get all the high-calorie foods you need written down on a grocery list.

Here is a grocery list for high-calorie foods that you can use every time you go shopping online or offline:

Grocery list for high-calorie foods shopping.

High-calorie foods to avoid

  1. Processed meats

Even though processed meats like sausages and salami are high in calories, they contain a lot of saturated fats and have large quantities of sodium.

  1. High-calorie junk food

High-calorie junk foods, such as burgers, fried chickens, and fries consumed at fast food places are full of unhealthy fats and sodium, which means you should avoid them.

  1. Pastries

Pastries are high-calorie foods often made with unhealthy oils, such as palm oil, and are most often made using refined grains, which lost a good part of their initial healthy nutrients during the refinement process.

  1. Refined sweets

Although kids adore refined sweets you find in grocery store, like Nutella and candies, they are full of sugar while lacking important nutrients and vitamins, so you should stay away from them.

Frequently asked questions about high-calorie foods

How can you eat 3000 calories a day?

Focus on eating high-calorie foods during your main meals, pick calorie-dense snacks to consume throughout your day, and drink beverages that are rich in nutrients. This way, you will find it easier to meet calorie goals of 3000 calories a day and more.

What to drink to gain weight?

To gain weight easier, consume high-calorie drinks, such as smoothies, shakes, and fruit juices.

Do higher-calorie foods fill you up more?

Since foods that fill you up the most are those high in protein, fibers, or volume, high-calorie foods won’t fill you up more just because they have more calories.

However, foods with more calories usually have more proteins and fibers than low-calorie ones, so they’ll keep you satiated longer.

High-calorie foods: conclusion

Bottom line, there are plenty of high-calorie foods that can help you gain weight in a healthy way, from snacks, meal replacements, and fruits, to vegetables, meat, and different oils.

You have to pick the ones that you enjoy most while making sure you keep a balanced diet (using meal plans) that ensures your body gets enough proteins, carbs, and essential healthy fats to fulfill your needs.

It’s almost certain you’ll find something that fits your taste, budget, and diet requirements, whether you are bulking up, breastfeeding, in charge of a baby, elderly, suffering from a disease, vegan, or you’re preparing to go for a hiking trip.

Couple high-calorie foods with a good training regimen while avoiding empty calories from junk food and sweets, and you will be well on your way to achieving your weight gain goals!

Sources

Unfold Today has rigorous sourcing principles adhering to the top journalistic standards, so our writers always look for official, experienced, and first-hand sources. Read more about how we keep our content trustworthy and updated by reading our editorial process.

Written by Claudiu Pop
Claudiu Pop is the founder of Unfold Today and an awarded journalist with expertise in numerous fields such as health, nutrition, fitness, mental health, productivity, healthy habits, and other domains related to personal growth. He has a BA in Journalism from Babeș-Bolyai University and was trained by professionals coming from the most authoritative news organizations, like CNN, The New York Times, and Reuters. Claudiu's work, published in various national and international outlets has been read by over 1 million people before he was even 21 years old.
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