The 20 Best High Calorie Foods to Gain Weight

Eating healthy high calorie foods will help you gain weight and build muscle easily. Avocado, salmon, Greek yogurt and eggs are examples of calorie dense foods with lots of nutrients, protein, healthy fats and complex carbohydrates.

In a world where everyone is looking for ways to lean down, finding diet meals is very easy. But what if your goal is to gain weight and build muscle? In this blog post you are going to learn what are the best high calorie foods for bulking.

Incorporating these foods in your meals will help you pack on some pounds and bulk up in a healthy way, because besides calories you’ll also load up on minerals and nutrients. But before we get started, remember: this blog post is for informative purposes only. You should always consult a doctor or dietitian for precise nutritional advices.

How to gain weight?

Human biology is pretty simple. To gain weight and build muscle, you need to follow a proper approach that involves eating in a caloric surplus while training for strength. If bulking is your goal, it is therefore essential that you pay careful attention to your diet and eat enough.

First and foremost, calculate your daily caloric needs based on your age, gender, activity level, and metabolism. Once you have determined your maintenance, add up a calorie surplus of about 5% to 10%. Focus on nutrient-dense foods such as lean proteins, whole grains, healthy fats, and a variety of fruits and vegetables to get all the benefits.

As mentioned before, if you want to gain weight without getting too fat, you should consider following a structured workout plan that involves strength training and progressive overload. Resistance exercises, especially compound movements such as squats, deadlifts, and bench presses, are the best to stimulate muscle growth. Consistency is key; find a schedule that works for you and stick to it while monitoring your progresses.

Besides training and nutrition, the third key pillar for gaining lean weight is rest. Try to prioritize sleep, relax and plan rest days when you do not work out to allow your muscle to repair and grow. By eating in a caloric surplus, training for strength and resting you’ll be able to achieve your fitness goals without problems. Remember, consistency is the key.

What are the best high calorie foods?

We have seen that the key for building muscle and gaining weight is to eat a diet rich in calories from nutritious sources. Having said that, you may now wonder what are the best high calorie foods to gain weight. Eat high calorie foods, such as salmon and fatty fish, whole eggs, chicken, full-fat yogurt and whole milk, nuts and nut butter, avocado, olive oil and dates. Read further to learn more!

Salmon and oily fish

Salmon is a great food that has high calories and nutritional benefits. Packed with protein, omega-3 fatty acids and healthy fats, salmon and fatty fish are amongst the best high calorie foods to gain weight.

Oily fish is also rich in micronutrients such as selenium, vitamin B12 and vitamin B6. 100 grams of Atlantic salmon have about 208 calories, 20 grams protein, 13 grams fat and 0 grams carbohydrates. Its high calorie content and nutritional benefits will support your lean bulk while improving overall health.

Besides being healthy, salmon is also incredibly versatile. It is a great addition to your meals, and can be enjoyed in many different ways. For a more balanced lunch or dinner, serve it with a source of complex carbohydrates such as wild rice or quinoa, vegetables and additional healthy fats like avocado. Here are more ideas:

• Pasta dishes – Try a creamy salmon pasta, or make a simple pasta salad with smoked or baked salmon, avocado and cherry tomatoes.
• Breakfast sandwiches – Add smoked salmon to the classic avocado toast, or eat it on top of a protein bagel with full fat cream cheese.
• Sushi – Next time you have sushi, consider ordering salmon rolls for your high calorie diet.
• Baked fillets – Bake salmon and then serve it with a roasted or microwave sweet potato, brown rice or pasta and some vegetables.

Salmon	Nutritional Values per 100g
Calories	208 kcal
Total fats	13 g
Saturated fats	3.1 g
Carbohydrates	0 g
Protein	20 g

Avocado

Avocados are other foods that have high calories and nutrients. This fruit is rich in calories and healthy fats, which help lower bad cholesterol levels and reduce the risk of cardiovascular disease. Additionally, they are rich in dietary fibers, vitamins and minerals, such as potassium. A further benefit of avocado is its high content of antioxidants, which may prevent oxidative stress.

Avocados are a versatile food that can be enjoyed in thousands of different ways. They are great for breakfast in egg toasts, for lunch or dinner with wild rice and chicken, and even as a snack. Here are some serving ideas:

• Breakfast sandwiches – Enjoy avocado on top of whole grain bread, protein bread or protein bagels, with smoked salmon or sunny side up eggs and a drizzle of olive oil.
• Nourishing bowls – Make a healthy bowl with basmati rice, chicken or salmon, vegetables and a whole avocado for a dish that is loaded with calorie dense foods.
• Protein smoothies – Add an avocado to your protein smoothie alongside peanut butter, bananas and protein powder. The perfect post workout breakfast.
• Savory oatmeal – Enjoy sliced avocado and a poached egg on top of a high protein oatmeal bowl for a heavy calorie breakfast or dinner to gain weight.

Avocado	Nutritional Values per 100g
Calories	160 kcal
Total fats	15 g
Saturated fats	2.1 g
Carbohydrates	8.5 g
Protein	2 g

Eggs

Whole eggs are a real superfood, great high calorie healthy foods to gain weight. First of all, eggs are a source of high quality protein because they contain all nine essential amino acids. Furthermore, this food is rich in minerals like selenium or phosphorous, and vitamins. Amongst others vitamin B12, which promotes the best functioning of the nervous system.

There are many ways how you can eat eggs as part of your weight gain diet. They tastes delicious boiled, scrambled or fried for your breakfasts, lunches and dinners. Do you need more ideas? Here are some for you.

• Savory breakfast – Make scrambled, boiled, fried or over easy eggs, and enjoy with whole grain bread, avocado, fresh berries and cottage cheese.
• Rice bowls – Add a fried egg on top of basmati rice and pair with other bulking foods such as avocado.
• Noodles – Poach an egg and enjoy on top of noodles for a high calorie complete meal.
• Pasta and pasta salads – Next time you have pasta, consider mixing in two boiled eggs for more protein and calories.

Egg (whole)	Nutritional Values per 1 medium egg
Calories	63 kcal
Total fats	4.2 g
Saturated fats	1.4 g
Carbohydrates	0.3 g
Protein	5.5 g

Oats

Oats are foods that contain calories and benefits, a real nutrient powerhouse. Rich in dietary fibers, vitamins and minerals, they are a great source of complex carbs that will give you energy steadily, without spikes in your blood sugar level. Amongst their health benefits, nutritionists enumerate lower cholesterol level, improved heart health and weight management.

Many people eat oats for breakfast, but in reality there are more delicious ways to eat them. From protein cookies to dinner bowls, here are some ideas for you.

• Protein oatmeal – Add a scoop of protein powder into your porridge to start the day with energy and taste. Try this high calorie oatmeal recipe for bulking!
• Cookies – Use rolled oats to make 2 ingredient banana oatmeal cookies or oatmeal protein cookies for a satisfying healthy treat.
• Baked oatmeal – Blend your oats with banana and protein powder, bake and you’ll get a delicious protein baked oats for your breakfasts or desserts.
• Homemade bread – Make a loaf of soft oat bread, it is so delicious with avocado or peanut butter on top.
• Savory bowl – Cook oats with egg whites and vegetable broth, then top with other calorie rich foods such as eggs and avocado.

Oats	Nutritional Values per 100g
Calories	379 kcal
Total fats	6.9 g
Saturated fats	1.2 g
Carbohydrates	66.3 g
Protein	16.9 g

Nuts and nut butter

Nuts and nut butters offer plenty of health benefits. Packed with monounsaturated and polyunsaturated fats, they contribute to cardiovascular health by lowering bad cholesterol levels. Furthermore, nuts are excellent sources of protein, fiber, vitamins, and minerals. They are also rich in antioxidants, such as vitamin E, which may reduce the risk of chronic diseases. Last but not least, nuts and nut butters are high in calories, which make them one of the best foods to gain weight.

A 1-ounce (30-gram) serving of walnuts has around 185 calories, 4.3 grams protein, 3.9 grams carbohydrates and 18.5 grams fat. The best food for weight gain and bulking.

The ways how to incorporate more nuts into your diet are endless. You can eat them as a snack or as an addition to your meals for a shot of high quality calories. Here are some serving ideas for you to try.

• Yogurt bowl – Assemble a calorie dense snack with full fat Greek yogurt, sliced banana, fresh blueberries, homemade protein granola and a handful of walnuts.
• PB toast – Spread a dollop of peanut butter over a slice of wholegrain bread, and top with banana or strawberry jam for more protein and taste.
• Oatmeal – Top a bowl of high calorie oatmeal with banana and a couple tablespoons of your favorite nut butter
• Smoothies – Blend nut butter with frozen fruit, protein powder, Greek yogurt and whole milk for the perfect high calorie smoothie to gain weight.

Peanut Butter	Nutritional Values per 100g
Calories	597 kcal
Total fats	51.1 g
Saturated fats	10.1 g
Carbohydrates	22.3 g
Protein	22.5 g

Olive oil

Olive oil is a versatile food that has calories. Extra virgin olive oil is also rich in monounsaturated fats, which support heart health by lowering bad cholesterol. This calorie dense food is also an excellent source of antioxidants, such as vitamin E and polyphenols.

One tablespoon (15 ml) of olive oil contains approximately 119 calories and 13.5 grams fat. Its excellent nutritional values and versatility make it a great addition to a calorie surplus diet. Olive oil can be used in cooking, as a salad dressing, or simply drizzled over foods to increase both flavor and calories.

Olive Oil	Nutritional Values per 100g
Calories	884 kcal
Total fats	100 g
Saturated fats	14 g
Carbohydrates	0 g
Protein	0 g

Greek yogurt

If you are looking for the best foods to gain weight, try incorporating whole-milk Greek yogurt into your diet. Greek yogurt is a food that has calories and lean protein, which support muscle mass and help you bulk up fast. What is more, this food is rich in nutrients and minerals such as calcium.

Greek yogurt is great for breakfasts, snacks and desserts. To maximize weight gain, try it with high calorie toppings like granola, nuts, nut butters, or dried fruits. You can also add Greek yogurt to protein ice cream recipes or smoothies with other nutritious ingredients like bananas, nut butter, and protein powder.

Greek Yogurt	Nutritional Values per 100g
Calories	78 kcal
Total fats	2.89 g
Saturated fats	1.7 g
Carbohydrates	5.4 g
Protein	7.1 g

Cottage cheese

Cottage cheese is the perfect muscle gain food, it is packed with protein, calories and nutritional benefits. Rich in protein, vitamins, and minerals, it is a great source of dairy. Incorporating cottage cheese into a calorie surplus diet may help you build muscle mass in a healthy way.

One cup (210 g) serving of full-fat cottage cheese provides around 206 calories, 23 grams of protein, 8.2 grams of carbohydrates, and 9.7 grams of fat. It stands out as one of the best foods for weight gain and bulking.

Cottage cheese is perfect for snacks with high calories and nutrients. You can use it to make cottage cheese pancakes, cottage cheese cookies, cottage cheese Alfredo or creamy cajun chicken pasta.

Cottage Cheese	Nutritional Values per 100g
Calories	98 kcal
Total fats	4.6 g
Saturated fats	1.8 g
Carbohydrates	3.9 g
Protein	11 g

Whole milk

Whole milk is one of the high calorie bulking foods that you should consider adding to your weight gain diet. Rich in essential nutrients, it provides a good amount of calcium, which contributes to bone health. Additionally, whole milk is an excellent source of vitamins A and D, protein, and various other minerals. The high calorie content in whole milk makes it an excellent food to gain weight.

A 1-cup (240-ml) serving of whole milk has around 146 calories, 7.7 grams protein, 11.5 grams carbohydrates, and 7.9 grams fat. It stands out as one of the best foods for weight gain and bulking.

Incorporating more whole milk into your diet is simple and versatile. It can be consumed alone for breakfast, or it can be added to various meals to boost their caloric content.

Whole Milk	Nutritional Values per 100g
Calories	61 kcal
Total fats	3.3 g
Saturated fats	1.9 g
Carbohydrates	4.8 g
Protein	3.2 g

Chicken breast

Chicken is one of the most popular foods in bulking diets. It is an incredible source of high quality lean protein, which promote muscle repair and growth. Besides this, this food is rich in B-vitamins and minerals such as phosphorous.

Grilled, baked or air fried, you can eat chicken for snacks, lunch and dinner. For a more balanced meal, side it with a source of complex carbs such as wild rice or quinoa, and avocado or olive oil for some healthy fats. If you are looking for more ideas, keep on reading.

• Rice bowl – Assemble a protein packed bowl with brown rice, cooked chicken breast, avocado, broccoli, olive oil and your favorite sauces.
• Chicken salad – Cook and shred chicken, then combine with Greek yogurt and mayo for a creamy shredded chicken salad.
• Pasta dishes – Eat in cajun chicken pasta or protein mac and cheese.
• Chicken with potatoes – Serve grilled chicken breast with sweet potatoes or air fryer sweet potato fries, avocado and some high calorie vegetables.

Chicken Breast	Nutritional Values per 100g
Calories	110 kcal
Total fats	1.24 g
Saturated fats	0.33 g
Carbohydrates	0 g
Protein	24 g

Sweet potatoes

Sweet potatoes are a nutritious food that is perfect for a weight gain diet. Packed with vitamins, minerals, and complex carbohydrates, sweet potatoes have many nutritional benefits that make them ideal for gaining weight and bulking up.

A medium-sized sweet potato provides approximately 160 calories, 3.6 grams of protein, 37 grams of carbohydrates, and 0.1 gram of fat. Beyond its nutritional profile, this food is also rich in dietary fiber, vitamin A, vitamin C, and antioxidants. Perfect for muscle recovery, if you exercise regularly.

Bake, boil or microwave sweet potatoes to have healthy high calorie carbohydrates for your lunches and dinners. They go very well with chicken breast, fish, or salmon. And if you crave something tastier, make air fryer sweet potato fries.

Sweet Potatoes	Nutritional Values per 100g
Calories	86 kcal
Total fats	0.1 g
Saturated fats	0 g
Carbohydrates	20 g
Protein	1.6 g

Brown rice

Unlike white rice, brown rice is unprocessed and therefore comes with all the fibers, minerals and vitamins. Its high fiber content helps your body control blood sugar levels, fullness, and weight. Last but not least, rice is a great source of complex carbohydrates, which give you energy and ensure the best performances while exercising.

100 grams of brown rice provide around 337 calories, 7.5 g of protein, 77.4 g of carbohydrates and 1.99 g of fats. Pair it with other muscle gain foods such as meat for protein and avocado for some fats to make a more high calorie meal for weight gain.

Brown rice is a great ingredient for lunches and dinners. You can pair it with a source of lean protein such as chicken or fish, a dose of healthy fats and plenty of vegetables for additional benefits. There is nothing better than a nourishing rice bowl to gain weight and build muscle.

Brown Rice (uncooked)	Nutritional Values per 100g
Calories	337 kcal
Total fats	1.99 g
Saturated fats	0.23 g
Carbohydrates	77.4 g
Protein	7.5 g

Beans

Beans are a nutrient-dense food with plenty of fibers, minerals, and vitamins. They are a great source of protein and complex carbohydrates, providing sustained energy for optimal performance during exercise. 100 grams of beans have approximately 127 calories, 8.7 g of protein, 22.8 g of carbohydrates and 0.5 g of fats.

Whether black beans or kidney beans, they are a versatile ingredient for lunches, dinners and even breakfasts. You can pair them with a source of lean protein such as chicken or fish, and eat them in a high protein soup. Or make baked beans at home to serve in the morning with sunny side up eggs and toast.

Beans	Nutritional Values per 100g
Calories	127 kcal
Total fats	0.5 g
Saturated fats	0.1 g
Carbohydrates	22.8 g
Protein	8.7 g

Lean beef

Lean beef is amongst the best high calorie foods for weight gain and bulking. It has plenty of high quality protein, minerals such as iron and zinc, and B-vitamins. Furthermore, beef is a natural source of creatine, which is proven to improve exercise performance and support muscle growth.

Grilled or baked, lean beef comes in very handy for many dishes. Side it with complex carbohydrates like baked sweet potato, brown rice or quinoa and a serving of vegetables to make a great high calorie meal that supports muscle growth.

Lean Beef	Nutritional Values per 100g
Calories	187 kcal
Total fats	6.63 g
Saturated fats	2.47 g
Carbohydrates	0.3 g
Protein	29.8 g

Bananas

Bananas are amongst the best high calorie fruits for weight gain. This fruit is rich in calories and carbohydrates, which provide quick energy and support muscle recovery after exercising. Additionally, bananas are rich in dietary fibers, vitamins, and minerals, such as potassium. A further benefit of bananas is their high content of antioxidants.

A medium banana weighting about 120 g provides 105 calories and 23 g of healthy carbohydrates.

Bananas are a tasty calorie dense food that can be enjoyed in thousands of different ways. They are great for breakfast, as a snack and even for desserts.

• Breakfast: Add sliced bananas to your high calorie oatmeal or blend them into a chocolate protein smoothie for a nutritious start to your day.
• Snacks: Spread peanut butter on banana slices for a high-calorie, nutrient-dense snack. Or slice into a bowl of Greek yogurt.
• Desserts: Use bananas in baking, such as in protein banana bread or protein muffins, frozen banana snickers, and banana bark.

Bananas	Nutritional Values per 100g
Calories	89 kcal
Total fats	0.3 g
Saturated fats	0.1 g
Carbohydrates	23 g
Protein	1.1 g

Dates

Dates are amongst the best calorie rich food for weight gain. Packed with natural sugars, this high calorie fruit is a great energy booster to consume before and after workouts. Furthermore, dates come with dietary fiber, minerals such as potassium, magnesium, and copper, and vitamins. Adding dates into your diet will make it easier for you to gain weight fast.

Only two dates provide 133 calorie and 36 grams of carbohydrates, most of which are natural sugars.

Enjoyed as snack, or incorporated into other dishes, dates are a versatile weight gain food for many occasions. To add more calories and nutrients, stuff them with almonds or nut butter for a satisfying combination of textures. They’re perfect for yogurt bowls, oatmeal, salad toppings and a high calories smoothie.

Dates	Nutritional Values per 100g
Calories	282 kcal
Total fats	0.04 g
Saturated fats	0 g
Carbohydrates	75 g
Protein	2.5 g

Dried fruits

Dried fruits such as raisin or cranberries are packed with calories, nutritional benefits and flavor. They’re rich in dietary fibers, vitamins, and they are a great source of natural sugars. Amongst all their health benefits, dried fruits are perfect to recharge on energy before or after working out. They will provide your body with plenty of energy and high quality calories for bulking.

Many people eat dried fruits as snacks, but in reality, there are more delicious ways to enjoy them. They are a great addition to oatmeal protein cookies, peanut butter energy balls, oatmeal chocolate chip bars, or oatmeal bowls.

Dried Fruit (Raisin)	Nutritional Values per 100g
Calories	299 kcal
Total fats	0.5 g
Saturated fats	0.1 g
Carbohydrates	79 g
Protein	3.1 g

Homemade granola

Homemade granola is probably one of the best bulking foods for breakfasts and snacks. Unlike store-bought cereal that is often laden with added sugars and oils, making granola at home allows you to control the ingredients and ensure it’s packed with nutrients.

Homemade granola includes ingredients like oats, nuts, seeds, dried fruits, and a touch of natural sweeteners like honey or maple syrup. Therefore, it provides a good mix of carbohydrates, healthy fats, protein, fiber, vitamins, and minerals. You can even add a scoop of protein powder and make protein granola at home.

Smoothies

If you need high calorie bulking meals, look no further than smoothies. Although many people think they are just for weight loss, smoothies can provide easy calories for bulking. Especially if you have a hard time eating large amounts of foods, make a smoothie with calorie dense foods such as bananas, dates, protein powder and peanut butter. Liquid calories do not fill as much as solid meals do, which will make it easier for you to eat more and hit your macros.

Dark chocolate

High quality dark chocolate is a surprisingly healthy food that has high calories and nutritional benefits. It is a great source of antioxidants and minerals such as iron, magnesium, and zinc. Furthermore, it contains flavonoids, which are shown to improve heart health and support overall well-being.

You can eat dark chocolate as a snack or dessert, alone or in yogurt bowls with fresh fruit and granola. The ways how you can incorporate into a calories surplus diet this delicious food to gain weight are endless. Here are some more ideas for you.

• Chocolate protein cake
• Chocolate protein ice cream
• Protein muffins
• 3 ingredient banana brownies
• Protein brownies
• Frozen banana snickers
• Blueberry yogurt clusters

85% Dark Chocolate	Nutritional Values per 100g
Calories	584 kcal
Total fats	46 kcal
Saturated fats	27 g
Carbohydrates	22 g
Protein	10 g

Does food quality matters when trying to gaining weight?

When trying to bulk up, you may be temped to let yourself go and eat large amounts of junk food, processed meals and sugary snacks. If it is true that you can indulge a bit more, at the same time it is also true that health comes first.

While the primary focus may be on increasing calorie intake, it’s essential that those calories come from nutrient-dense, wholesome sources rather than just burgers and fries. A diet rich in whole grains, lean proteins, healthy fats, and a variety of fruits and vegetables provides not only the necessary energy for weight gain but also the essential vitamins, minerals, and other nutrients for overall health. The 80/20 rule, where 80% of your calories comes from nutrient-dense foods and 20% from less nutritious options, is a good balance that will allow you to maintain the diet in a sustainable way.

FAQ – Frequently asked questions

Bottom line: The best tips to gain weight

To gain weight fast, eat more calories than you burn by including nutrient-dense foods like nuts, avocados, and whole milk. Eat balanced meals, and don’t skip meals. Have a snack every 2-3 hour, and drink your calories if you always feel full. Strength training will ensure you gain weight mostly as muscle, not fat. So, stay consistent and be patient.

Remember to consult with a healthcare professional or nutritionist to ensure your approach aligns with your individual needs and dietary preferences.