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The conversations around health and fitness are mostly centred around weight loss. However, a few people find it challenging to gain weight due to certain body types or medical conditions. It's a hustle whether you are on this side of the weight journey or that, as gaining or losing weight is not easy. It is observed that many people who struggle to gain weight have high metabolic rates, malnutrition or weight loss due to some medical condition or prolonged illness. Another cause can be ageing, which is characterised by muscle loss, making it difficult to maintain an ideal body weight. For all such people, it is important to consume a diet with the right kind of foods. They must make correct food choices, incorporating healthy weight gain foods that are nutrient-dense rather than just being being calorie-rich.
In this blog, we will get a better understanding of weight gain and how a variety of foods for weight gain can help you attain your goal.
List of 17 Healthy Weight Gain Foods
Here’s a list of the best foods for weight gain that you can include in your diet. Keep reading to learn how to gain weight fast.
1. Sweet potatoes
Sweet potato is a nutrient-dense root vegetable containing complex carbohydrates and vitamins A, B, and C. Sweet potato’s high-carbohydrate content - mainly natural starches and sugars - supports healthy weight gain. It provides approximately 95 calories per 100 grams.
The sweetness of sweet potatoes varies with the colour of flesh - red or pink are the sweetest and most moist in texture, while the white flesh variant is not that sweet. It is important to note that sweet potatoes offer more nutrients than simple carbohydrates and sustained energy, making them one of the best foods for weight gain. Sweet potato can be taken as a snack or added as a pre-workout meal.
2. Sapota
Sapota, commonly known as chikoo, is a nutrient-rich, high-calorie sweet fruit. It has a good amount of carbohydrates and natural sugars like fructose and sucralose, which provide quick energy to the body, making it one of the best foods for weight gain. With approximately 70 calories per 100 grams, sapota is a great healthy weight gain fruit. Rich in vitamin C and fibre, sapota also supports the body's varied mechanisms like immunity and digestion. You can consume Sapota as a whole fruit or make a smoothie/milkshake to enhance taste and add to the calorie count.
3. Walnuts
Walnuts are an excellent food for healthy weight gain as they’re high in calories and healthy fats. These crunchy dry fruits may be small in size, but just a handful can give you a significant calorie boost. Easy to consume, walnuts can be taken anytime, anywhere — as a midday snack, or added to smoothies, yoghurts, or spreads. Providing approximately 67 calories for every 10 grams, walnuts are also rich in essential nutrients, which improve overall health and protein, which increases muscle growth. Omega-3 fatty acids, the healthy fats in walnuts, help reduce inflammation and support heart health.
4. Ghee
Ghee is a calorie-dense food source packed with monounsaturated fatty acids (MUFA) - good fats that help support weight gain without affecting heart health. It is a better alternative to refined oils and butter for increasing calorie intake as it contains fat-soluble vitamins like A and D, along with butyric acid, known for its anti-inflammatory benefits. With a higher smoke point, ghee is suitable for high-temperature cooking. However, the key is moderation. Add a spoon to your favourite dals or spread it over a hot chapati which can contribute to increasing your caloric surplus and achieving healthy weight gain.
5. Almonds
Almonds are rich in healthy fats, proteins, and fibre, with each 15 grams of almonds providing 91.35 calories and 3 grams of protein per serving. Almonds are also known for their vitamin E content which has antioxidant benefits. The high content of healthy fats increases healthy calorie intake but only when taken as surplus calories. Routine consumption of almonds doesn’t seem to have any drastic effect on weight gain, so it may be considered a healthy snack option. An easy on-the-go snack option, you can also consume it as almond butter, which is loaded with calories and healthy fats. Add almonds to your smoothies, puddings or even breakfast cereals for a richer taste and to increase your calorie intake.
6. Bananas
One of the most loved fruits, bananas are versatile and can be enjoyed as a whole fruit or part of many amazing desserts relished by all. Bananas are rich in carbohydrates and calories along with essential nutrients like vitamin C, magnesium and potassium, which makes them ideal for healthy weight gain. One medium banana provides about 110 calories and having 1-2 bananas every day can be beneficial for increasing calorie intake. The natural sugar and carbohydrate content supports muscle recovery and quick energy release. Pair bananas with a glass of whole milk for a delicious banana shake to gain weight in a healthy way.
7. Avocados
Avocados are not very popular, with some finding them bland or even distasteful. But what's interesting about avocados is their amazing health quotient. This calorie-dense fruit is rich in monounsaturated fats, making it great for weight gain. 100 g of avocados provide around 145 calories, 14 g of fat, and 7 g of fibre, along with essential components like potassium, copper, magnesium and vitamins B, C, E, and K. A tasty and healthy way to incorporate avocados into your diet and get those extra calories in is to have them as a toast, salad, or smoothie.
8. Whole Milk
Milk is globally consumed and has become an integral part of our lifestyle. Rich in protein, calcium, and healthy fats, milk is a good source of calories too. A 200 ml glass of milk provides about 145 calories and 7 g of protein. Milk can be taken with meals or shakes or post-workout for increased calorie intake and weight gain without the addition of sugars. Pair it up with breakfast porridges or use it in shakes with your favourite fruits to increase healthy calorie intake. Consuming full-fat milk along with high-carbohydrate foods may prove to be beneficial, providing both calories and protein.
9. Coconut
Coconuts, a calorie-dense food, are a staple in most Indian households - coconut oil is used for cooking, coconut milk is commonly used in different cuisines to add texture and taste, while desiccated coconut is a popular ingredient in sweets, baked goods and South Indian cuisine. Coconut is a good source of calories and healthy fats, making it an ideal choice for gaining weight. Just one tablespoon of coconut oil gives around 62 calories, while 100 g of fresh coconut kernel contains 41 grams of fat, making it a great food for weight gain. However, it is crucial to consume coconut in moderation to avoid a rise in triglyceride levels.
10. Salmon
Salmon, one of the most commonly consumed fatty fish, is a nutrient-dense food ideal for healthy weight gain. Just 100 grams of farm-raised salmon provides around 120 calories and 20 gm of high-quality protein with a dash of omega-3 fatty acids. This calorie-dense, protein-packed meal option can be enjoyed in various forms: grilled, baked or added to salads.
11. Peanuts
Peanuts, a calorie- and nutrient-dense food, are loved all over the world and enjoyed in countless dishes and as a snack. They are a great way to satiate your hunger pangs between meals. Peanuts are rich in both carbohydrates and protein, with an average serving of 30 grams providing almost 150 calories and 7 g of protein. Consume them as a roasted snack or in the form of a peanut butter sandwich layered with multigrain bread or rice cakes to create a calorie surplus. Peanut butter may also be used as a pre-workout for adequate energy and muscle building.
12. Raisins
You must have relished sweet raisins in many of your favourite sweet dishes but did you know these little treats can be full of nutrients that can help you gain weight healthily? Raisins are abundant in natural sugars like glucose & fructose providing quick release of energy with 85-90 calories for 25-30 grams. Raisins are also rich in iron, which helps improve haemoglobin levels. Add a handful of raisins to oatmeal, puddings, shakes, smoothies or salads to increase your calorie intake.
13. Dates
Dates are rich in fibre and calorie-dense, with two or three dates providing around 70 calories. Enriched with various micronutrients like Vitamins A, C, and B2 as well as minerals like iron and magnesium, dates are ideal for healthy weight gain. Being calorie-dense, they are an excellent source of energy. You can have them as a high-calorie snack or just blend them into smoothies or shakes for that rich taste and energy boost. The fructose in dates gives them a natural sweetness, making them an ideal dessert to satisfy your sweet tooth.
14. Tapioca (Sago)
Tapioca is extracted from cassava root and provides a calorie boost due to its high starch content. It is rich in carbohydrates and can be an ideal food for weight gain. Each 100 grams of tapioca pearls provides 80 calories and approx. 20 g of carbohydrates. This energy-dense food item is also a good source of calcium and iron and helps gain weight. The best part is it doesn't have too much fat content. Tapioca can be consumed as tapioca pearls (sabudana), but one should eat it in moderation due to its high glycemic index and tendency to spike blood sugar levels.
15. Bengal gram
Locally known as chana dal, Bengal gram is good for weight gain when taken in the right proportion. It is packed with protein, fibre, vitamins, and essential minerals like iron, magnesium, and zinc. This nutrient-dense food can be enjoyed roasted as a snack in between meals or with evening tea. A 30-gram serving of Bengal gram contains 95 calories and approximately 7 grams of protein.
16. Whole grains
Foods made from whole grains like whole wheat, quinoa, brown rice, oats, amaranth, and (Rajgira) are healthy carbohydrate sources that support weight gain by providing energy-dense calories and fibre. Their high carbohydrate content makes them naturally rich in calories, with one cup providing up to 170-200 calories. Be it whole grain flour, breads or brown rice they may be paired up with any of the protein-rich foods like eggs, meat, cheese, nut butter, or avocado, to get a high-calorie balanced meal. These are easy to include in the diet and can be utilised for versatile food options.
17. Chicken and eggs
Chicken and eggs are the preferred choice of non-vegetarians. These healthy weight gain foods are a great source of lean protein, a key nutrient that supports muscle growth and recovery. Chicken breast has around 168 calories per 100-gram serving, which makes it ideal for gaining weight healthily. Having eggs is also a fantastic way to gain healthy weight as they’re rich in high-quality protein and healthy fats along with essential nutrients like biotin and vitamin D. One whole egg provides 73 calories and 7 g of protein.
Additional Tips for Healthy Weight Gain
Strategically Plan your Meals with Foods for Weight Gain
Just like weight loss, weight gain too requires putting the right thought into planning high-calorie meals so that it helps balance healthy weight gain meals. Make it a point to have 5-6 smaller calorie-dense meals to create a calorie surplus.
Have High-calorie foods for weight gain
Opting for nutrient-dense foods with a higher caloric value without increasing the portion size can support calorie needs without overeating. Foods like avocados, nuts, seeds, whole milk and grains are high in nutrients as well as calories, making them ideal for weight gain.
Include calorie-rich beverages as foods for weight gain
Yes, calories are not just restricted to the food we eat — even liquids can provide a good amount of calories. Choosing calorie-dense drinks like whole milk, shakes or smoothies, and protein shakes can be a great way to achieve the daily calorie surplus.
Plan a balanced meal
A combination of different food groups: carbohydrates, protein, and healthy fats is ideal to prevent any deficiencies. Carbohydrates and fats are good for providing energy, while protein supports the most essential part of muscle growth. This balance of healthy meals ensures weight gain that will stay for a while.
Don't fall for empty calories
It's good to occasionally have unhealthy or processed junk food but relying only on it for gaining weight won't be of any use as they don’t have any nutritional value. It may also lead to unhealthy weight gain due to high trans-fat and sugar-loaded content. These empty calories may provide some immediate energy but may increase the risk of developing obesity, heart disease or diabetes.
Carry high-calorie snacks
Try to munch calorie-dense foods at every meal. Some healthy options are toast with nut butter, trail mix, greek yogurt, energy bars, whole milk shakes, dried fruits and nuts.
Conclusion
So, if you too are looking to notch up your weight game, this is the time to get up and begin your healthy weight gain journey with foods for weight gain. Follow the tips on how to gain weight fast and benefit the most. It is important to focus on healthy weight gain foods for a better understanding of what you feed your body.