High-Calorie Foods: 21 Best Choices for Weight Gain

In today’s fast-paced world, people are always on the go, and finding time to eat a healthy and balanced diet can be challenging. However, consuming high calorie foods is a simple way to ensure your body has the energy to sustain an active lifestyle. 

High calorie foods are not only beneficial for athletes and fitness lovers but also for individuals who have busy schedules and need to stay energised throughout the day. Let’s explore the benefits of  foods with high calories and their importance in fueling the body with power. It will discuss a list of high-energy foods that are both nutritious and delicious. 

This article will focus on whole foods high in calories rather than processed junk food with empty calories. It aims to provide a comprehensive guide to help you make informed decisions about the foods you consume and ensure you get the most out of your diet.

High Calorie Foods for Weight Gain and Their Benefits

High calorie foods for weight gain include various items from rice to dark chocolate. These foods help you achieve your weight gain goal in a healthy way. These foods contain healthy fats and provide you with the right amount of proteins with it. Let’s explore various high-calorie foods.

Here, List of 21 High-Calorie Foods for Weight Gain:

1. Rice
2. Potatoes and starchy foods
3. Whole grain bread
4. Milk
5. Red meats
6. Salmon and oily fish
7. Nuts
8. Eggs
9. Dark chocolate
10. Healthy cereals
11. Dried fruits
12. High calorie fruits
13. Healthy fats
14. Seeds
15. High calorie fruits and vegetables
16. Full-Fat Dairy Products
17. Home Made Protein Shakes
18. Nut Butter
19. Cheese
20. Pasta
21. Makhana

1. Rice

Rice is a nutrient-dense carbohydrate that can help with weight gain goals.

• Calories: 200 per cup
• Nutrients: 44g carbohydrates, minimal fat
• Benefits: Provides substantial energy boost, convenient for high-calorie diet

2. Potatoes and Starchy Foods

Calorie-rich foods like potatoes, quinoa, squash, oats, and winter root vegetables boost calorie and carbohydrate intake.

• Calories: High-calorie content
• Nutrients: Vitamins C, B6, potassium, magnesium, iron, folate
• Benefits: Enhances nutrient intake and boosts calorie and carbohydrate intake

3. Whole Grain Bread

Whole-grain bread is a valuable source of carbohydrates, calories, and essential nutrients.

• Calories: High-calorie content
• Nutrients: Carbohydrates, vitamins, minerals, fibre
• Benefits: Retains germ and bran, suitable for weight gain and muscle building

4. Milk

Milk aids in weight gain and muscular development with its nutrient-rich profile.

• Calories: High-calorie content
• Nutrients: Protein, carbohydrates, calcium, vitamins
• Benefits: Supports weight gain and muscle development, nutrient-dense

5. Red Meats

Red meat, like lamb and pork, is high in protein and fat, contributing to weight gain.

• Calories: High-calorie content
• Nutrients: Protein, fat, iron, zinc, vitamin B12
• Benefits: Aids muscle growth and repair, essential for energy production and immune function

6. Salmon and Oily Fish

Salmon and oily fish are rich in protein and healthy fats, especially omega-3 fatty acids.

• Calories: High-calorie content
• Nutrients: Protein, omega-3 fatty acids
• Benefits: Anti-inflammatory properties, supports heart health and weight gain

7. Nuts

Nuts are calorie-dense and excellent for healthy weight gain.

• Calories: High-calorie content
• Nutrients: Protein, vitamins, minerals, fibre, healthy fats
• Benefits: Excellent for healthy weight gain, nutrient-dense

8. Eggs

Eggs are a nutrient powerhouse, rich in calories, proteins, healthy fats, and vitamin D.

• Calories: High-calorie content
• Nutrients: Protein, healthy fats, vitamin D, micronutrients
• Benefits: Nutrient powerhouse, supports metabolism and overall health

9. Dark Chocolate

Dark chocolate is calorie-rich with higher fibre and magnesium content than milk chocolate.

• Calories: Higher than milk chocolate
• Nutrients: Fibre, magnesium, antioxidants, micronutrients
• Benefits: Reduces risk of heart disease, type 2 diabetes, and stress

10. Healthy Cereals

Grain-based cereals like oats and granola are rich in calories, antioxidants, and fibre.

• Calories: High-calorie content
• Nutrients: Protein, lipids, carbohydrates, fibre, antioxidants
• Benefits: Supports healthy weight gain, reduces risk of diabetes and celiac disease

11. Dried Fruits

Dried fruits are calorie-dense and packed with antioxidants, vitamins, and minerals.

• Calories: High-calorie content
• Nutrients: Antioxidants, vitamins, minerals, fibre, natural sugars
• Benefits: Convenient for healthy weight gain, reduces risk of diabetes and heart diseases

12. High-Calorie Fruits

Fruits like bananas, mango, plum, apricots, and dates are high in natural sugars and calories.

• Calories: High-calorie content
• Nutrients: Natural sugars, vitamins, minerals, fibre
• Benefits: Provides energy and essential nutrients

13. Healthy Fats

Healthy fats from sources like avocados, nuts, and olive oil contribute to weight gain.

• Calories: High-calorie content
• Nutrients: Omega-3 fatty acids, essential nutrients
• Benefits: Supports heart health, brain function, and overall well-being

14. Seeds

Chia, flaxseeds, and sunflower seeds are calorie-dense and nutrient-rich.

• Calories: High-calorie content
• Nutrients: Healthy fats, protein, fibre, vitamins, minerals, antioxidants
• Benefits: Adds extra calories and nutritional benefits to meals, snacks, or smoothies

15. High-Calorie Vegetables

Starchy vegetables and high-calorie fruits are nutrient-rich and aid in weight gain.

• Calories: High-calorie content
• Nutrients: Carbohydrates, vitamins, minerals
• Benefits: Provides energy and nutrients for healthy weight gain

16. Full-Fat Dairy Products

Full-fat dairy products are rich in calories, healthy fats, and essential nutrients, making them an excellent choice for weight gain.

• Calories per serving: Varies (higher than low-fat options)
• Nutrients: Calcium, vitamins A and D, and healthy fats
• Proteins: High

17. Home Made Protein Shakes

Homemade protein shakes are a customizable and nutrient-dense option for weight gain.

• Calories per serving: Varies (depending on ingredients)
• Nutrients: Vitamins, minerals, carbohydrates, and healthy fats (depending on ingredients)
• Proteins: High (from protein powder, milk, yogurt, nuts, etc.)

18. Nut Butter

Nut butter is a calorie-dense food, rich in healthy fats, proteins, and essential nutrients.

• Calories per tablespoon: ~90-100
• Nutrients: Vitamins E and B, magnesium, and healthy fats
• Proteins: High

19. Cheese

Cheese is a calorie-rich food that provides a good source of protein, calcium, and essential vitamins.

• Calories per serving: ~100-120 (depending on type)
• Nutrients: Calcium, vitamins A and B12, phosphorus
• Proteins: High

20. Pasta

Pasta is a high-calorie carbohydrate source that can help with weight gain, especially when combined with nutrient-rich sauces and ingredients.

• Calories per cup: ~200
• Nutrients: Carbohydrates, vitamins B, and iron
• Proteins: Moderate (higher in whole grain and protein-fortified options)

21. Makhana

Makhana is a nutritious snack that is low in fat but rich in protein and essential nutrients.

• Calories per cup: ~180
• Nutrients: Magnesium, potassium, and phosphorus
• Proteins: Moderate

Also, High-calorie fruits are nutrient-rich options that can boost energy for those looking to gain weight. Bananas are a popular choice, offering natural sugars and potassium. Avocado is another high-calorie fruit loaded with healthy fats and fibre. Coconut is rich in healthy fats and can be consumed in various forms. Mangoes provide natural sugars and vitamins. Dried fruits like dates, raisins, and prunes are concentrated sources of calories and fibre.

High Calorie Indian Meal Plan

A high calorie Indian meal plan is a practical approach for individuals aiming to increase their calorie intake. This meal plan includes calorie-dense foods such as whole grains, lentils, ghee, nuts, and full-fat dairy products. Traditional Indian dishes like biryani, paneer tikka, and dal makhani can be incorporated into the meal plan. Additionally, including high calorie snacks like samosas and pakoras can contribute to the overall calorie intake.

A sample of a 3000-calorie meal chart with food options 

To better understand the calorie content of various food items, refer to a comprehensive foods with calories chart.

Which High Calorie Foods Should You Avoid for Healthy Living?

For healthy living, avoiding excessive consumption of processed and fried foods, sugary beverages, and foods high in added sugars and unhealthy fats is advisable. Limiting refined carbohydrates, like white bread and sugary snacks, can help maintain a balanced and nutritious diet.

Conclusion

By incorporating high calorie food list into your diet, you can supply your body with the energy it needs to thrive. From healthy fats and nutrient-dense seeds to calorie-rich vegetables, these choices offer a balanced approach to fueling your body and achieving your health and fitness goals.

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Disclaimer 

The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.

References

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• Troesch B, Biesalski HK, Bos R, Buskens E, Calder PC, Saris WH, Spieldenner J, Verkade HJ, Weber P, Eggersdorfer M. Increased intake of foods with high nutrient density can help to break the intergenerational cycle of malnutrition and obesity. Nutrients. 2015 Jul 21;7(7):6016-37. [Cited on 2023 July 15]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4517043/ 
• Osilla EV, Safadi AO, Sharma S. Calories. [Cited on 2023 July 15]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499909/