If you are trying to gain weight and need healthy tips and solutions, you are in the right place! People with too little weight, bodybuilders or athletes often look for healthy weight gain foods. Here you need to under the basis that calories play a vital role in deciding, the effectiveness of your weight gain journey. Calories are units of energy that supply the body with fuel which helps the body function optimally; for this, you have to maintain a healthy balance between calorie intake and calories burned. Plus, it also requires physical activity, metabolism, a balanced diet and more.
The weight gain food plan should be tailored as per the body’s calorie requirement, as an average woman should consume around 2000 calories, whereas an average man must have around 2500 calories. For instance, individuals with medical conditions or malnutrition may require high-calorie foods as part of their daily diet. However, it is recommended to seek the guidance of a nutritionist to ensure that these foods meet the body’s specific needs. This article will discuss some weight gain foods to help individuals healthily gain weight.
How Eating Weight Gain Foods Promote Weight Gain in a Healthy Way
Gaining weight can be a complex process which requires a nutritionally rich and balanced diet. Especially individuals with skinny bodies often experience various health issues, including prolonged physical illness and deficiencies. Yet, people with limited knowledge of weight gain often resort to high-calorie foods, which can lead to chronic digestion issues and negatively impact metabolism. However, certain foods that promote weight gain contain an adequate amount of essential nutrients, such as proteins, minerals, manganese, zinc, and iron, that help the body store healthy carbs and calories. Dieticians say these foods allow the body to store healthy calories without compromising regular body functions.
15 Weight Gain Foods List
We understand gaining weight isn’t an easy process; one needs to take a couple of measures. The prior thing is your diet, and one must seek food items that are on the higher side of calories. High-calorie foods supply you with more energy and nutrients than low-calorie foods, so it is essential to choose them wisely. One can opt for weight gain food items like rice, banana, potatoes, peanut butter, etc., to speed up the weight gain process. Today you will come across some best foods to gain weight that are nutritious and contain healthy fats. Below we have enlisted best weight gain food list for you to add to your diet to gain weight naturally.
Rice is a very filling and healthy option to gain weight. It is packed with nutrients and carbs that can facilitate the weight gain process. It has a good amount of healthy calories, and the best part is that it keeps you full for a longer time. It’s a staple food for millions of Indians and can be found in almost every other household.
Best way to eat rice for weight gain:
- Steamed white rice
- Cooked brown rice
- Fried rice with veggies
100g of Rice has the following Nutrients
- Calories – 130 Kcal
- Carbohydrates – 28.7 grams ( 10% of DV)
- Sugars – 0.1g
- Sodium – 1mg
Also Read : Antioxidant Foods
Bananas are major one of the best food to increase weight, these are filled with minerals and are packed with carbs and calories. You could eat around 4-5 ripe bananas a day for healthy and faster weight gain. This fruit also gives you energy and has a rich taste. They can also speed the body’s metabolism and aids in digestion.
Best way to eat a banana fruit for weight gain:
- Eat them ripe and whole
- Banana smoothies and shakes
- Banana pie
118-Gram (a Medium-Sized Banana) has These Nutrients Contents
- Calories – 105 kcal
- Carbohydrates- 27 g
- Sugar – 12.2 g
- Fat – 0.4g
Potatoes have a rich and creamy texture and can be cooked in various ways. It is loaded with nutrients and carbohydrates. They have an excellent flavor profile and complement many types of dishes. It can be used both as a main dish as well as a side dish.
Best way to eat a banana for weight gain:
- Mashed potatoes
- Healthy potato chips
- Boiled and seasoned potato
173g of Potatoes has the Following Nutritional Value
- Calories – 161 kcal
- Carbohydrates: – 36.6g
- Fats – 0.2 grams
- Sugars – 1.47g
Also Read: Health Benefits of Sweet Potato
4. Chicken Breast
Chicken is a protein rich food and can also help you gain some kilos. In fact, it is one of the highest protein foods for weight gain. It is not only tasty but also packed with nutrients. A chicken breast contains about 150 calories and 4 grams of fat. There are many ways to be creative with a chicken breast and cook an absolutely smacking dish.
Best way to eat chicken breast for weight gain:
- Grilled chicken breast
- Chicken & cheese salad
- Pan-roasted chicken breast
100-Gram of Chicken Breast has the Following Nutritional Value
- Calories: 165 kcal
- Fat: 3.6 grams
5. Peanut Butter
Peanut butter contains healthy calories and is trusted by many people across the globe for weight gain: Athletes, gym lovers, and bodybuilders snack on peanut butter since it is a very healthy and nutritious option. It is rich in fiber and loaded with protein, but the best part is that it is available in different textures and flavors.
Best way to eat peanut butter for weight gain:
32-Gram of Peanut Butter Contains
- Calories – 191
- Fats – 16g
Also Read: Low Carb Foods
6. Whole Eggs
Whole eggs are a yummy, nutritious, and healthy food to gain weight. It is a versatile food and can be prepared in many different ways. It contains protein in large amounts along with essential vitamins. Eggs are one of the most popular foods to help gain weight.
Best way to eat eggs for weight gain:
- Hard-boiled eggs
- scrambled egg
100g of a Boiled Egg has These Nutrients.
- Calories – 155
- Fats – 11g
- Carbohydrates – 1.1g
- Sugars – 1.1g
- Cholesterol – 373mg
- Sodium – 124 mg
Here comes our favourite! Cheese is a famous one in our weight gain foods list. It is an incredible source of fat and healthy calories. If you’re trying to gain weight, you should go for full-fat cheese and enjoy it! Make cheese a part of your daily diet, and you will be amazed by the results.
Best way to eat cheese for weight gain:
- Mac and cheese
- Cheese salad
- Vegetables with cheese
- Cheese balls
100g of Cheese has the Following Nutrients
- Calories – 402 Kcal
- Fats – 33 g
- Sodium – 621mg
- Carbohydrates – 1.3 g
- Sugars – 0.5 g
Also Read: Healthy Eating Habits
8. Dried Fruits
Nothing screams nutrition as dry fruits do! Dry fruits like cashews, peanuts, raisins, and almonds are excellent weight gain options and a healthy option for every time you’re hungry. It keeps you full and provides nutrition to the body along with healthy fats.
Best way to eat dry fruits for weight gain:
- As salad and dessert toppings
- Trail mix
- A handful as a snack
100 g of Almonds have the Nutritional Value of –
- Calories – 579 kcal
- Carbohydrate – 21.55 g
- Fats – 49.93 g
- Sugars – 4.35 g
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9. Dark Chocolate
If you’re a chocolate fan, then you are going to love this! Dark chocolate is one of the best food to increase body weight. It contains fats and is high in calories. You can have some dark chocolate every time you’re craving a dessert. It does have some added sugar, but it’s okay if you consume it in moderation and do not overeat it.
Best way to eat dark chocolate for weight gain:
- As a dessert/snack
- Make a chocolate spread/sauce
- Use it to bake
101g of Dark Chocolate Bar has the Following Nutritional Values
- Calories – 604 kcal
- Fats – 43.06 g
- Carbohydrates – 46.36 g
- Sugars – 24.23 g
Also Read: Foods To Increase Blood Count
10. Red Meat
Some studies show that red meats can be beneficial for people trying to increase their body mass. Red meat like steak is loaded with protein and fat, which can really help you gain some weight.
Best way to eat red meat for weight gain:
- Red meat curry
- Grilled steak
100g of Red Meat (Beef) has the Following Nutritional Value
- Calories – 217 kcal
- Fat – 11.8 g
- Sodium – 50mg
- Cholesterol – 87mg
11. Fatty Fish
As the name suggests, Fatty fishes contain healthy fats that are good for your body and suitable for your weight gain process. They contain omega 3 fatty acids and are high in calories. Some great fatty fishes that you can have are salmon, tuna, mackerel, and trout.
Best way to eat fish for weight gain:
- Steamed or smoked fish
- Grilled fish with veggies
- Fish with sauce
154g of Salmon has the Nutritional Content of :
- Calories – 280 kcal
- Fat – 12.5g
- Sodium – 86mg
Pasta is one of the popular foods to gain weight fast. There are so many recipes that you can make with pasta. It’s nutritious, but it is also high in calories, which helps you gain weight quickly. You can have a flavorful and yummy plate of pasta for lunch, dinner, or even as a snack!
Best way to eat pasta for weight gain:
- Pasta and cheese salad
- Pasta cooked in a sauce
- Chicken pasta
100g of Pasta has the Nutritional Value
- Calories – 131 kcal
- Fats – 1.1g
- Carbohydrates – 25g
- Sodium – 6mg
Avocados are calorie-dense fruit and are packed with fats. What’s good is that it contains healthy fats that can help you gain some kilos. One large avocado contains up to 300 calories, and that’s a healthy way to gain calories, isn’t it?
Best way to eat avocado for increasing body weight:
- Avocado on toast
- Avocado tacos
100g of Avocado has the Following Nutrients.
- Calories – 160 kcal
- Fats – 15g
- Carbohydrates – 9g
- Sodium – 7 mg
Also Read: Pregnancy Foods
Dairy should be your go-to when you’re thinking about gaining weight. Yogurt is one of the most healthy foods to gain weight. Just remember that if you want the best results, you should eat full-fat yogurt. They contain fat and a decent amount of calories, plus they have a very silky texture.
Best way to eat yogurt for weight gain:
- Yogurt and fruits
- Yogurt and granola
- Yogurt smoothie
100g of Yogurt has Following nutritional Content
- Calories – 61 kcal
- Carbohydrates – 4.7g
- Fats – 3.3g
- Sugar – 4.7g
15. Olive Oil
Best way to consume olive oil to increase weight:
- Cook with it
- Use as a salad dressing
These were some of the foods to increase weight, and the best thing is that it is tasty too! You can cook your favorite food in many ways and get on the journey to become strong and healthy. We hope that this weight gain foods list will help you on gaining weight!
100g of Olive Oil has Following Nutrition Value
- Calories – 884 kcal
- Fats – 100g
- Sodium – 2mg
As per the fruits, list Banana is an excellent choice if you want to gain weight fast.
Red meat, chicken, eggs, and peanut butter are rich in protein and help you gain some weight.
Processed or unprocessed foods such as vegetables, fruits, grains and lean proteins helps you to get 3000 calories a day but 3000 calories diet helps you to maintain or gain weight is depends on factors like your activity level, body size.