What Makes a Good Weight Gain Food?

High in calories and nutrients

A good weight-gain food will be both high in calories and nutrients. Avocados come to mind since they’re high in calories, but also heart-healthy monounsaturated fat, vitamin E, and potassium. ^[4] Avocado: Nutrition and benefits

Contains healthy fats, carbs, and protein

Other healthy weight gain foods may contain protein to help build muscle. If you’re working out but not consuming enough protein, you won’t see much change on the scale or in your biceps.  Carbohydrates and fats provide calories for weight gain, but also fiber, B vitamins, minerals, and essential fatty acids.

Easy to eat in larger portions or frequently

Nutrient-rich weight gain foods should be easy to eat in large portions or as snacks to enjoy frequently.  These foods shouldn’t make you feel uncomfortably full.

Supports lean mass, not just fat

As mentioned above, healthy foods for weight gain shouldn’t just add fat to your body. They should support lean muscle mass, which improves balance, strength, and flexibility over time. ^[5] Campbell WW, Deutz NEP, Volpi E, Apovian CM. Nutritional Interventions: Dietary Protein Needs and Influences on Skeletal Muscle of Older Adults. J Gerontol A Biol Sci Med Sci. 2023 Jun 16;78(Suppl 1):67-72. doi: 10.1093/gerona/glad038. PMID: 37325954; PMCID: PMC10272976.

20 Foods for Weight Gain

1. Avocado

Avocados are botanically a fruit, but the majority of their calories come from fat. Avocados are calorie and nutrient-dense, providing 160 calories and over 8 grams of carbohydrates in half of an avocado.

Avocados may help you gain weight because of their caloric density. Half of an avocado contains 15 grams of heart-healthy fat.

Add avocados to toast with eggs or in a salad. Avocado may be used as a replacement for mayonnaise in protein salads such as tuna, chicken, or egg salad.

2. Bananas

Bananas are consumed worldwide. They’re higher in calories by weight than other fruit, and are known for their potassium content. ^[6] Bananas - The Nutrition Source

Bananas provide roughly 105 calories, which may contribute to healthy weight gain. I enjoy bananas with peanut or almond butter, or added to cold cereal or oatmeal. They can also be frozen and added to smoothies.

3. Chicken thighs

Chicken thighs are a lean, affordable, and versatile source of protein and calories. They provide about 21 grams of protein in a 3-oz serving.

Thighs are more calorie- and nutrient-dense than chicken breast. A 3 oz. serving provides 208 calories, which is twice the amount of chicken breast. It’s also a good source of iron and zinc.

They may be broiled or grilled or used in soups or stews. Try them in a vegetable stir-fry, too.

4. Dark chocolate

Dark chocolate is lower in fat than milk chocolate, but still calorie-dense.

A 1 oz. portion of dark chocolate gives you a whopping 170 calories. If you’re a chocolate lover, it’s hard to eat a small serving.

Dip dark chocolate in almond or peanut butter to add more calories and healthy fat for weight gain. It may also be chopped and added to baked goods.

5. Dried Fruit

Dried or dehydrated fruit is fruit that’s had its water removed.  This concentrates the sugar in the fruit, making it higher in calories by weight.

A serving of dried fruit is more calorie-dense than fresh fruit. It helps with weight gain because it’s a convenient food to eat that’s high in calories. A quarter of a cup of raisins contains nearly 110 calories and provides dietary fiber.

Try pairing raisins with nuts, seeds, and mini chocolate chips as a trail mix. Dried fruit can also be added to oatmeal or salads.

6. Eggs

Eggs are an “eggscellent” way to gain weight. They’re an easily digested, versatile protein source that also provides B vitamins and iron.

Eggs are a complete protein, which may help with muscle gain. A 2024 review in Frontiers of Nutrition highlights the importance of eggs throughout the lifespan. Eggs are beneficial for growth as well as preventing age-related muscle loss, known as sarcopenia. ^[7] Sheffield S, Fiorotto ML, Davis TA. Nutritional importance of animal-sourced foods in a healthy diet. Front Nutr. 2024 Jul 25;11:1424912. doi: 10.3389/fnut.2024.1424912. PMID: 39119462; PMCID: PMC11306033.

Enjoy eggs scrambled or in an omelet, or hard-boiled and added to salad. Eggs can also be used in French toast, or in a grain bowl or soup.

7. Fruit Juice

While not a “food”, drinking 100% fruit juice is a great way to pick up pounds.

Fruit juice offers calories from carbohydrates as well as vitamin C, potassium, and other vitamins and minerals.

It may help with weight gain because liquid calories don’t turn off the hunger center in your brain. You don’t feel full after drinking juice. ^[8] Pan A, Hu FB. Effects of carbohydrates on satiety: differences between liquid and solid food. Curr Opin Clin Nutr Metab Care. 2011 Jul;14(4):385-90. doi: 10.1097/MCO.0b013e328346df36. PMID: 21519237.

Drink juice in place of water at least three times per day to add an extra 300 calories to your intake.

8. Grapes

While grapes may not sound like a high-calorie food, they’re higher in sugar by weight than other fruits.

Grapes provide 110 calories per cup, making them a perfect food for weight gain.

Grapes can be eaten on their own or paired with other high-calorie foods like yogurt or a few cheese cubes. You can also chop grapes and add them to chicken salad or a tossed green salad.

9. Greek Yogurt

Greek yogurt provides protein, calcium, B vitamins, and probiotics to your diet.

It may help with muscle gain due to its high-quality whey protein content. A study published in 2024 found that milk proteins (including Greek yogurt) were associated with improved muscle mass and strength in adults undergoing resistance training exercises. ^[9] Zhou HH, Liao Y, Zhou X, Peng Z, Xu S, Shi S, Liu L, Hao L, Yang W. Effects of Timing and Types of Protein Supplementation on Improving Muscle Mass, Strength, and Physical Performance in Adults Undergoing Resistance Training: A Network Meta-Analysis. Int J Sport Nutr Exerc Metab. 2023 Dec 1;34(1):54-64. doi: 10.1123/ijsnem.2023-0118. PMID: 38039960.

Greek yogurt can be paired with many foods to boost its nutritional content. Try overnight oats with yogurt, fruit, and rolled oats. It’s also great for smoothies or used instead of sour cream to top baked potatoes.

10. Lean beef

Lean beef like sirloin or ground chuck is lower in fat than ribeye or NY strip steaks. It’s a good source of protein, iron, zinc, and B vitamins.

Along with milk-based proteins, lean red meat is another protein source that’s beneficial for individuals doing resistance training exercises to build and maintain muscle mass. ^[9] Zhou HH, Liao Y, Zhou X, Peng Z, Xu S, Shi S, Liu L, Hao L, Yang W. Effects of Timing and Types of Protein Supplementation on Improving Muscle Mass, Strength, and Physical Performance in Adults Undergoing Resistance Training: A Network Meta-Analysis. Int J Sport Nutr Exerc Metab. 2023 Dec 1;34(1):54-64. doi: 10.1123/ijsnem.2023-0118. PMID: 38039960.

Lean beef may be broiled or grilled, then sliced and used in stir-fries or tacos. Try 90% lean ground beef for chili or spaghetti sauce.

11. Nuts

Nuts are a perfect nutrient-dense food to help with weight gain. They provide fat, protein, and small amounts of carbohydrate.

Almonds, for example, are calorie-dense and provide 207 calories per quarter cup. Nut intake isn’t linked with fat gain and doesn’t cause overweight or obesity, according to a 2021 randomized review study. ^[10] Nishi SK, Viguiliouk E, Blanco Mejia S, Kendall CWC, Bazinet RP, Hanley AJ, Comelli EM, Salas Salvadó J, Jenkins DJA, Sievenpiper JL. Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose-response meta-regression of prospective cohorts and randomized controlled trials. Obes Rev. 2021 Nov;22(11):e13330. doi: 10.1111/obr.13330. Epub 2021 Sep 8. PMID: 34494363; PMCID: PMC9285885.

Nuts may be combined with dried fruit to make a quick snack, or added to cereal, salads, yogurt, and more.

12. Oatmeal

Oatmeal is a carbohydrate-dense whole-grain that may help with healthy weight gain.

Oatmeal is affordable and can be “doctored” up to boost the calorie load. One cup of dry oats contains 266 calories.

Add everything but the kitchen sink to your oats. Chopped nuts, raisins, and cinnamon with a drizzle of honey is my go-to.

13. Olive Oil

Central to a Mediterranean diet, olive oil is a calorie-dense food that’s high in heart-healthy monounsaturated fat.Studies indicate that when olive is used in combination with a low-calorie diet and exercise, it won’t lead to weight gain. ^[11] Pazderska A, Yumuk VD, Colao A, Barrea L. Mediterranean Diet and Obesity-related Disorders: What is the Evidence? Curr Obes Rep. 2022 Dec;11(4):287-304. doi: 10.1007/s13679-022-00481-1. Epub 2022 Sep 30. PMID: 36178601; PMCID: PMC9729142.

However, when calories aren’t limited, it provides nearly 120 calories per tablespoon.

Use olive oil for sautéing vegetables or for salad dressings. You can also use it on bread in place of butter, which is higher in saturated fat.

14. Pasta

Pasta provides primarily carbohydrates and is enriched with B vitamins and iron, making it calorie and nutrient-dense.

Pasta may help with weight gain because it’s a favorite among many cultures and provides 220 calories per cooked cup.

Top pasta with your favorite sauce, plus cheese to boost calories.

15. Peanut butter

Peanut butter is chock-full of calorie-dense nuts. Peanut butter also provides some protein.

Eating peanut butter may help with weight gain because it offers nearly 190 calories in 2 tablespoons.

Smear peanut butter on apples or bananas as a snack, or use it in place of butter on toast. Add your favorite jam or jelly while you’re at it for more calories.

16. Potatoes

Potatoes are a solid source of carbohydrates and also provide vitamin C and potassium.

Potatoes are popular in many cultures and provide nearly 200 calories in a medium baked potato.

Add cheese or whipped butter to your potato to boost calorie and protein content for weight gain.

17. Rice

Calories from rice come primarily from carbohydrates. White rice, like pasta, is enriched with B vitamins and iron.

Rice is easily digested and easy to eat in large quantities. A cup of cooked rice will give you over 200 calories.

Enjoy rice with your favorite proteins like chicken or beef. Add cooked rice to salads or soup to boost calorie content.

18. Salmon 

Salmon is a “fatty fish” that’s higher in calories than traditional white fish. It’s a good source of anti-inflammatory omega-3-fatty acids.

Per 3 ounce serving, salmon provides roughly 75% more calories compared to white fish, such as tilapia.

Marinate salmon in a blend of low-sodium soy sauce, canola oil, lime juice, ginger, and garlic before baking or grilling.

19.  Smoothies

Smoothies may be made with fruit, veggies, yogurt, protein powder, or juice. They cn be high in calories and are a good source of vitamins and minerals.

Pack more calories in smoothies by using cow’s milk or soymilk, fruit juice, and a few types of fruit. Protein powder can be added to boost the protein content of smoothies. A 2021 study indicates that large intakes of fructose (fruit sugar) can lead to weight gain. ^[12] Stricker S, Rudloff S, Geier A, Steveling A, Roeb E, Zimmer KP. Fructose Consumption-Free Sugars and Their Health Effects. Dtsch Arztebl Int. 2021 Feb 5;118(5):71-78. doi: 10.3238/arztebl.m2021.0010. PMID: 33785129; PMCID: PMC8188419.

Include a protein source like protein powder or Greek yogurt. Plant-based milks or protein powders may also be used in smoothies.

20. Whole Grain Bagels

Whole grain bagels are bagels made with whole (versus enriched) grains. They are carbohydrate-dense with a small amount of protein.

One bakery-style bagel will easily add at least 300 calories to your meal. Topped with cream cheese, it can easily hit 400 to help with weight gain.

Use bagels instead of traditional bread for sandwiches. Add cheese, avocado slices or even hummus to boost the calorie load.

Meal & Snack Ideas

• A high-calorie breakfast could include a bagel topped with a poached egg, cheese, and avocado slices with an 8 oz. glass of orange or apple juice.
• Try pasta tossed in olive oil, then topped with lean meat sauce and shredded cheese.
• Have a fruit smoothie after your workout. Include Greek yogurt, fruit juice, bananas, and protein powder.
• Enjoy apples with peanut butter and a glass of chocolate milk.
• Add chopped nuts and grapes to your Greek yogurt.
• Toast a whole grain bagel and top with lox and cream cheese.

Tips for Healthy Weight Gain

Eat frequently

• Eat every 2 to 3 hours to keep calorie intake high.

Include calorie-dense snacks

• Enjoy calorie-dense snacks like dark chocolate with peanut butter or tortilla chips with guacamole.

Add healthy oils and toppings

• Drizzle veggies or grains with olive oil or shredded cheese. Top potatoes with plain Greek yogurt.

Stay consistent

• Weight gain doesn’t happen overnight. Be consistent and persistent with eating high-calorie, high-protein foods for healthy weight gain.

When to See a Nutritionist or RD

Seek the help of a Registered Dietitian if you’re managing a medical condition like cancer, diabetes, or hyperthyroidism. They can help with meal suggestions and monitoring your progress.

Conclusion

Weight gain (like weight loss) doesn’t happen overnight. Safe weight gain can be accomplished by incorporating nutritious, high-calorie, high-protein foods into your diet consistently.

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