15 Best Foods To Gain Weight In A Healthy Way

If you are trying to gain weight and need healthy tips and solutions, you are in the right place! People with too little weight and bodybuilders and athletes often look for healthy weight gain foods. Today you will come across some best foods to gain weight that are nutritious and contain healthy fats. Some of these foods are also protein-rich and help in building muscle.

Weight gain foods list

15 Weight Gain Foods List

1. Rice

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.

Rice

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

2. Bananas

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.

Banana

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

3. Potatoes

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.

potato

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.

Chicken Breast high protein food for weight gain

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.

Peanut Butter

Best way to eat peanut butter for weight gain: 

  • Peanut butter banana shake
  • Oats and Peanut butter
  • Peanut butter cookies

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. 

Eggs best foods to gain weight

Best way to eat eggs for weight gain: 

  • Hard-boiled eggs
  • Omelette
  • 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

7. Cheese

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.

Cheese

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. 

Dried Fruits healthy foods to gain weight

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

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. 

Dark Chocolate

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.

Red Meat food to help gain 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.

Fatty Fish food to increase body weight

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

12. Pasta

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!

Pasta

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

13. Avocados

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?

Avocados

Best way to eat avocado for increasing body weight: 

  • Avocado on toast
  • Guacamole
  • Avocado tacos

100g of Avocado has the Following Nutrients.

  • Calories – 160 kcal
  • Fats – 15g
  • Carbohydrates – 9g
  • Sodium –  7 mg

Also Read: Pregnancy Foods

14. Yogurt

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. 

Yogurt best food to increase weight

Best way to eat yogurt for weight gain: 

  • Yogurt and fruits
  • Raita
  • 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

1 ml of olive oil contains approximately 8 grams of calories. It’s a healthy oil and can also help you gain weight. You can choose to cook your meals and prepare your food with olive oil.

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

FAQs

1. Which fruit is best for increasing weight fast?

As per the fruits, list Banana is an excellent choice if you want to gain weight fast.

2. What foods are high in protein for weight gain?

Red meat, chicken, eggs, and peanut butter are rich in protein and help you gain some weight.

3. What should I eat to get 3000 calories a day?

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.

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