People today are always on the go, often struggling to find time to eat a healthy and balanced diet. However, this can be challenging given busy schedules and routines. Consuming high-calorie foods is a simple way to ensure your body has the energy to sustain an active lifestyle.
High-calorie foods are beneficial not only for athletes and fitness lovers but also for individuals with busy schedules who 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. This blog 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
The ideal high-calorie foods for weight gain typically include plant and animal protein sources, healthy fats and oils, complex carbohydrates, and whole milk dairy products. However, your diet should align with your weight and health goals.
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 the right amount of protein. Let’s explore various high-calorie foods.
Here’s a list of high-calorie foods that can help in weight gain and boost energy levels:
- Rice
- Potatoes and starchy foods
- Whole grain bread
- Milk
- Red meats
- Salmon and oily fish
- Nuts
- Eggs
- Dark chocolate
- Healthy cereals
- Dried fruits
- High-calorie fruits
- Healthy fats
- Seeds
- High-calorie vegetables
- Full-Fat Dairy Products
- Homemade Protein Shakes
- Nut Butter
- Cheese
- Pasta
- Makhana
1. Rice
Rice is a highly nutritious and energy-rich carbohydrate that can be an excellent addition to a diet focused on healthy weight gain. It is calorie-dense, making it an efficient energy source without requiring large portions.
Nutritional Profile (Per 1 Cup of Cooked Rice):
- Calories: Approximately 200 kcal
- Carbohydrates: 44 g – A primary source of sustained energy
- Fat: Minimal, making it a clean energy source
- Protein: Small amounts contribute to overall muscle support
Key Benefits:
- Helps increase daily calorie intake with ease
- Provides long-lasting energy, making it ideal for active individuals
- Gentle on the stomach and suitable for most diets
- Can be paired with protein sources, vegetables, and healthy fats for a balanced meal
Including rice in your diet is a simple and effective way to support weight gain while ensuring a steady energy supply throughout the day.
2. Potatoes and Starchy Foods
Potatoes are an excellent source of complex carbohydrates, essential for sustained energy and muscle growth. They are also rich in fiber, vitamins C and B6, and potassium, which aid digestion and overall health.
Nutritional Profile (Per 1 Medium Potato, Boiled):
- Calories: Approximately 160 kcal
- Carbohydrates: 37 g – For energy replenishment
- Fibre: 4 g – Supports digestion and gut health
- Protein: 4 g – Aids in muscle maintenance
Key Benefits:
- High in carbohydrates for weight gain
- Rich in antioxidants for immune support
- Versatile – can be mashed, baked, or fried
3. Whole Grain Bread
Whole grain bread is packed with fibre, protein, and essential nutrients, making it a nutritious carbohydrate choice for sustained energy and healthy weight gain.
Nutritional Profile (Per 1 Slice):
- Calories: Approximately 80 kcal
- Carbohydrates:15 g – provides steady energy
- Protein: 4 g – supports muscle development
- Fibre: 3 g – aids in digestion
Key Benefits:
- Nutrient-dense and filling
- Contains healthy fibre for digestion
- Ideal for sandwiches, toast, or paired with healthy fats
4. Milk
Milk is a complete protein source containing all essential amino acids, making it an excellent choice for muscle building and weight gain.
Nutritional Profile (Per 1 Cup of Whole Milk):
- Calories: Approximately 150 kcal
- Protein: 8 g – Supports muscle repair
- Fats: 8 g – For sustained energy
- Calcium & Vitamin D: Essential for bone health
Key Benefits:
- High-calorie and nutrient-rich
- Supports muscle recovery and bone strength
- Versatile – can be consumed plain, in smoothies, or with cereals
5. Red Meats
Red meat is a powerhouse of protein and healthy fats, essential for muscle growth and weight gain. It is also rich in iron and B vitamins for energy production.
Nutritional Profile (Per 100g Cooked Lean Beef):
- Calories: Approximately 250 kcal
- Protein: 26 g – Supports muscle growth
- Fats: 17 g – Provides long-lasting energy
- Iron & B12: Supports red blood cell production
Key Benefits:
- High in protein for muscle building
- Contains healthy fats for energy
- Ideal for steaks, burgers, or slow-cooked meals
6. Salmon and Oily Fish
Salmon is a nutrient-dense food packed with high-quality protein and omega-3 fatty acids, which support brain function and overall well-being.
Nutritional Profile (Per 100g Cooked Salmon):
- Calories: Approximately 200 kcal
- Protein: 22 g – Essential for muscle repair
- Omega-3 Fats: Supports heart health and reduces inflammation
Key Benefits:
- Promotes healthy weight gain with good fats
- Boosts brain and heart health
- Can be grilled, baked, or added to salads
7. Nuts (Almonds, Cashews, Walnuts, Peanuts)
Nuts are calorie-dense and packed with healthy fats, making them a great snack for healthy weight gain. They provide protein, fibre, and essential micronutrients.
Nutritional Profile (Per 1 oz Mixed Nuts):
- Calories: Approximately 170-200 kcal
- Protein: 5-7 g – supports muscle repair
- Healthy Fats: 14-18 g – provides long-lasting energy
- Fibre: 3-4 g – promotes digestion
Key Benefits:
- Excellent source of plant-based protein
- Heart-healthy fats for sustained energy
- Portable and easy to include in meals or snacks
8. Eggs
Eggs are a complete protein source with healthy fats and essential vitamins, making them ideal for weight gain and muscle recovery.
Nutritional Profile (Per 1 Large Egg):
- Calories: Approximately 70 kcal
- Protein: 6 g – Supports muscle growth
- Healthy Fats: 5 g – Provides sustained energy
- Choline & B Vitamins: Supports brain and nerve function
Key Benefits:
- High-quality protein for muscle growth
- Supports brain and nervous system health
- Versatile – can be boiled, scrambled, or made into omelettes
9. Dark Chocolate
Dark chocolate is rich in antioxidants and healthy fats, making it a delicious, calorie-dense food for weight gain.
Nutritional Profile (Per 1 oz of 70% Dark Chocolate):
- Calories: Approximately 170 kcal
- Fat: 12 g – provides healthy energy
- Fibre g – supports digestion
- Magnesium & Iron: Boosts energy and blood health
Key Benefits:
- High in antioxidants for overall well-being
- Healthy fats for sustained energy
- Can be added to smoothies, oatmeal, or eaten as a snack
10. Healthy Cereals
Whole-grain cereals are packed with fiber, vitamins, and minerals and offer a balanced source of carbohydrates and protein.
Nutritional Profile (Per 1 Cup of Whole Grain Cereal):
- Calories: Approximately 150-200 kcal
- Carbohydrates: 30-40 g – Sustained energy release
- Protein: 6-8 g – Supports muscle recovery
- Fibre: 4-6 g – Aids digestion
Key Benefits:
- Provides long-lasting energy
- Rich in fibre for gut health
- Can be paired with milk or yoghurt for extra calories
Including healthy cereals in your breakfast can set a strong nutritional tone for the day and help with consistent weight gain.
11. Dried Fruits
Dried fruits are compact, calorie-rich, and naturally sweet, perfect for healthy weight gain. They’re full of essential nutrients and provide quick energy.
Nutritional Profile (Per ¼ Cup Mixed Dried Fruits):
- Calories: Around 120–150 kcal
- Carbohydrates: 30 g – mainly from natural sugars
- Fat: Minimal to nil
- Protein–2 g – small but supportive
Key Benefits:
- High in calories and easy to snack on
- Rich in antioxidants, vitamins, and minerals
- Great for boosting energy levels between meals
- Pairs well with nuts or yoghurt for extra nutrition
- Adding a handful of dried fruits to your daily diet can increase your calorie intake without making you feel overly full.
12. High-Calorie Fruits
High-calorie fruits are nutrient-rich options that boost energy for those seeking to gain weight. They are also excellent sources of essential nutrients like vitamins, minerals and other micronutrients.
- Bananas are a popular choice, offering natural sugars and potassium.
- Avocado is another high-calorie fruit loaded with healthy fats and fibre, which helps support heart health. They also contain potassium and vitamins K, C, B5 and B6
- Coconut is rich in healthy fats and can be consumed in various forms.
- Mangoes provide natural sugars and vitamins.
Nutritional Profile (1 Medium Avocado):
- Calories: Approximately 250 kcal
- Carbohydrates: 12 g – Mainly from fibre
- Fat: 23 g – Mostly heart-healthy monounsaturated fats
- Protein: 3 g – Supports muscle growth
Key Benefits:
- Nutrient-dense with healthy fats
- Supports heart and skin health
- Promotes calorie surplus naturally
- Can be added to smoothies, toast, or salads
- Including high-calorie fruits in meals and snacks can steadily support your weight gain goals in a nutritious way.
13. Healthy Fats
Healthy fats are essential for overall health and provide a dense source of calories, making them perfect for anyone aiming to gain weight.
Nutritional Profile (1 Tbsp Olive Oil):
- Calories: Around 120 kcal
- Carbohydrates: 0 g
- Fat: 14 g – Primarily monounsaturated
- Protein: 0 g
Key Benefits:
- Increases caloric intake without bulk
- Supports brain, heart, and hormonal health
- Anti-inflammatory and nutrient-rich
- Can be added to meals, salads, and cooking
- Incorporating healthy fats like olive oil, ghee, and avocado can help boost your calorie intake effortlessly.
14. Seeds
Seeds such as flaxseeds, chia seeds, and sunflower seeds are small but mighty, packed with healthy fats, protein, and calories.
Nutritional Profile (2 Tbsp Chia Seeds):
- Calories: About 140 kcal
- Carbohydrates:12 g – with a high fibre content
- Fat: 9 g – mostly omega-3 fatty acids
- Protein g – supports lean mass
Key Benefits:
- Highly nutritious and calorie-dense
- Support digestive and heart health
- Versatile – can be added to porridge, smoothies, or yoghurt
- Promote satiety and consistent energy
- Seeds are an effortless way to increase your daily calorie and nutrient intake.
15. High-Calorie Vegetables
Certain fruits and vegetables, such as sweet potatoes and avocados, are calorie-dense and rich in essential nutrients.
Nutritional Profile (1 Medium Sweet Potato):
- Calories: Around 112 kcal
- Carbohydrates: 26 g – slow-releasing energy
- Fat: 0 g
- Protein: 2 g – supports muscle function
Key Benefits:
- Natural and wholesome energy source
- Rich in vitamins, antioxidants, and fibre
- Helps create a balanced calorie surplus
- Great as a side dish or snack
- Choosing calorie-rich plant-based options ensures you gain weight while improving overall nutrition.
16. Full-Fat Dairy Products (Cheese, Yoghurt, Butter)
Full-fat dairy is packed with protein, healthy fats, and essential vitamins that promote weight gain.
Nutritional Profile (Per 1 oz of Cheese):
- Calories: Approximately 110 kcal
- Protein: 7 g – supports muscle growth
- Fats: 9 g – provides sustained energy.
- Calcium: Essential for strong bones
Key Benefits:
- High in protein and fats for weight gain.
- Supports bone and muscle health.
- Versatile – can be eaten alone or added to meals.
17. Homemade Protein Shakes
Homemade protein shakes are ideal for weight gain as they combine calories, protein, and healthy fats in one go.
Nutritional Profile (1 Glass – Custom Blend):
- Calories: 400–600 kcal (depending on ingredients)
- Carbohydrates: 40–60 g – From fruits and milk
- Fat: 15–25 g – From nut butters or seeds
- Protein: 20–30 g – From whey or plant-based powders
Key Benefits:
- Customisable to taste and goals
- A fast and efficient way to consume calories
- Supports muscle repair and growth
- Can be consumed as a meal or snack
- Blending ingredients like banana, oats, milk, and peanut butter makes a potent drink for gaining healthy weight.
18. Nut Butter
Nut butters like peanut or almond butter are delicious, energy-dense spreads that offer healthy fats and protein.
Nutritional Profile (2 tbsp Peanut Butter):
- Calories: Around 190 kcal
- Carbohydrates: 6 g – With some fibre
- Fat: 16 g – Mostly unsaturated
- Protein g – Supports muscle health
Key Benefits:
- Calorie-rich and filling
- Rich in healthy fats and nutrients
- Easy to pair with bread, fruit, or smoothies
- Promotes muscle mass and energy
- Adding nut butter to meals or snacks is a tasty and effective way to increase your calorie intake.
19. Cheese
Cheese is a calorie-dense dairy product that supports weight gain while offering calcium, fat, and protein.
Nutritional Profile (1 Slice Cheddar Cheese – 28g):
- Calories: Around 113 kcal
- Carbohydrates:1 g
- Fat: 9 g – Mostly saturated fats
- Protein: 7 g – High-quality complete protein
Key Benefits:
- High in calories and flavour
- Good source of calcium and vitamin B12
- Versatile and pairs well with many dishes
- Ideal for snacking or adding to meals
- Regularly including cheese in your diet can provide both calories and nutrients essential for weight gain.
20. Pasta
Pasta is a versatile and carbohydrate-rich food paired with protein and fats to create calorie-dense meals.
Nutritional Profile (1 Cup Cooked Pasta):
- Calories: Approximately 220 kcal
- Carbohydrates: 43 g – Long-lasting energy
- Fat: 1 g – Low on its own
- Protein: 8 g – Depending on the type
Key Benefits:
- Easily customisable with sauces, proteins, and vegetables
- Ideal for large portion meals
- Supports energy levels and weight gain
- Budget-friendly and filling
- Pasta can be a staple in a weight-gain diet, especially when prepared with calorie-rich sauces and healthy additions.
21. Makhana
Makhana (fox nuts) is a nutritious Indian snack that can be roasted or flavoured to add a healthy yet calorie-rich element to your diet.
Nutritional Profile (1 Cup Roasted Makhana):
- Calories: About 100 kcal
- Carbohydrates: 17 g – low glycaemic index
- Fat: 0.5 g – very low fat
- Protein: 3 g – plant-based protein
Key Benefits:
- Light, easy to digest, and gluten-free
- Can be roasted in ghee or oil to enhance calories
- Rich in antioxidants and minerals
- Perfect as a light snack between meals
- Makhana is a guilt-free and flexible option that adds both crunch and nutrition to help you gain a healthy weight.
Read Also: 10 Best Superfoods List
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.
However, avoid consuming high-calorie foods like samosas and pakoras that are fried. While they may increase your overall caloric intake and weight, they are unhealthy ways of doing so and increase your risk of health conditions.
A Sample of a High-Calorie Meal Chart with Food Options
To better understand the calorie content of various food items, refer to a comprehensive foods with calories chart.
| Time | Meal |
| Breakfast | Whole wheat parathas with paneer (cottage cheese) stuffing, a glass of full-fat milk, and almonds |
| Lunch | Brown rice, mixed lentil curry (dal), a cup of mixed vegetable curry, curd, and salad |
| Pre-evening snack | Vegetable sandwich with whole wheat bread, along with a glass of mango lassi |
| Evening snack | Dhokla (gram flour snack) with green chutney |
| Dinner | Large rotis, a cup of chicken curry, a cup of mixed vegetable curry, and a bowl of salad |
| Bedtime snack | A glass of warm milk with a few dates and cashews |
Recommended Weight Gainers You Can Try
Healthily gaining weight requires the right balance of nutrition and supplements. Here are some recommended weight gainers that can help you achieve your goals.
1. Endura Mass Weight Gainer Chocolate
Endura Mass Weight Gainer Chocolate is designed for individuals who want to gain healthy weight. It is enriched with high-quality proteins, vitamins, and minerals, providing balanced nutrition and supporting muscle growth.
How to Use: Mix 2-3 tablespoons of powder in a glass of milk or water. Consume twice daily, preferably after meals
2. Accumass Weight Gain Capsule
Accumass Weight Gain Capsules are formulated with Ayurvedic herbs to help increase stamina and body weight naturally. They also improve metabolism and overall vitality.
How to Use: Take 1-2 capsules twice daily with milk or as directed by your healthcare provider.
3. Cipzer Weight Gainer Capsule
Cipzer Weight Gainer Capsules enhance appetite and promote weight gain. Packed with natural ingredients, they boost metabolism and improve overall health.
How to Use: Consume 1-2 capsules twice daily after meals or as a physician directs.
4. Nutriley Body & Weight Gain Capsule
Nutriley Body & Weight Gain Capsules support healthy weight gain by improving digestion and nutrient absorption. They are made from a blend of natural herbs.
How to Use: Take 1 capsule twice daily with water or milk, preferably after meals or as directed by your doctor.
5. Natture Zone Weight Gain Capsule
Natture Zone Weight Gain Capsules are crafted with herbal extracts to promote weight gain and improve energy levels. They support digestion and nutrient assimilation.
How to Use: Consume 1-2 capsules daily with milk or water after meals or as advised by a healthcare expert.
6. Planet Ayurveda Weight Gain Formula Vegetarian Capsule
Planet Ayurveda Weight Gain Formula Capsules are vegetarian supplements containing herbs like ashwagandha and vidarikanda to boost weight and muscle mass.
How to Use: Take 1-2 capsules twice daily with lukewarm water after meals, or as directed by your doctor.
7. Patanjali Nutrela Weight Gain Soya Whey Protein
Patanjali Nutrela Weight Gain Soya Whey Protein is enriched with protein and essential nutrients to naturally aid weight gain and muscle development.
How to Use: Mix 2 scoops of powder in milk or water. Consume once or twice daily, as directed by your physician.
8. Muscleblaze Weight Gainer Flavour Chocolate Protein Powder
MuscleBlaze Weight Gainer provides a high-calorie blend of protein, carbs, and vitamins for effective weight gain and energy. Perfect for fitness enthusiasts.
How to Use: Mix 2-3 tablespoons of powder in a glass of milk or water. Consume post-workout or between meals.
9. GNC Pro Performance Weight Gainer Double Chocolate Flavour Whey Protein Powder
GNC Pro Performance Weight Gainer supports muscle recovery and weight gain with a rich blend of protein and carbohydrates. Its double chocolate flavor is a treat!
How to Use: Mix 2-3 tablespoons of powder in a glass of milk or water. Consume 1-2 servings daily or as per your dietary needs.
10. MuscleBlaze Weight Gainer
MuscleBlaze Weight Gainer aids in gaining healthy weight with its carb-protein-rich formula and digestive enzymes for better nutrient absorption.
How to Use: Mix 2-3 tablespoons of powder in a glass of milk or water. For optimal results, consume 2-3 servings daily.
11. Pro360 Weight Gainer
Pro360 Weight Gainer is fortified with proteins, vitamins, and minerals and is a healthy weight gain food that promotes healthy weight gain and energy levels in a delicious chocolate flavour.
How to Use: Add 2 tablespoons of powder to 200 ml of milk. Stir well, and consume twice daily, preferably after meals.
Which High-Calorie Foods Should You Avoid for Healthy Living?
Avoiding excessive consumption of processed and fried foods, sugary beverages, and foods high in added sugars and unhealthy fats is advisable for healthy living. While these foods are sure to help you gain weight, they are neither nutritious nor helpful for your body in the long run.
Infact, consuming unhealthy foods like refined carbohydrates, such as white bread and sugary snacks, can increase one’s risk for chronic conditions like obesity, type 2 diabetes, hypertension, and high cholesterol.
Also Read: Low-Calorie Foods
Takeaway
By including high-calorie foods in your diet, you can give your body the energy needed to thrive. From healthy fats and nutrient-rich seeds to calorie-dense fruits and vegetables, these choices support a balanced and sustainable approach to fueling your body.
Beyond calories, these foods contain essential macro and micronutrients that help maintain optimal health and support your fitness goals.
Expert Quote
“If you are looking to gain weight, you must ensure you do it correctly and include the right foods in your diet. It is tempting to binge on unhealthy and processed or sugary foods, but remember these foods increase your risk for health conditions in the long run.”
– Dr. Sachin Singh
Frequently Asked Questions
Consuming 4,000 calories daily is considered extreme and is not recommended unless combined with the proper fitness routine.
If you have a fitness goal, consult a registered dietician who will advise you on the amount of calories you require in a day and whether 4,000 calories are recommended.
Fats and oils are the largest calorie providers, as they contain more calories per gram than proteins and carbohydrates.
The number of calories in a roti can vary depending on its size and ingredients, but on average, a typical roti (Indian bread) contains around 70-100 calories.
The number of calories burned during sleep varies depending on factors like body weight and metabolism. On average, a person may burn around 45-55 calories per hour during sleep.
Effective methods to burn calories include regular physical activity such as:
1. Cardio exercises
2. Strength training
3. High-intensity interval training (HIIT)
4. Other forms of physical activities and movement throughout the day
Yes, walking contributes to calorie burning. The total number of calories burned while walking depends on speed, distance, and individual body characteristics.
Exercises that burn the most calories include running, swimming, cycling, jumping rope, high-intensity interval training (HIIT), and aerobic exercises like kickboxing or dance workouts.
Potential side effects of consuming a high-calorie diet include
1. Weight gain
2. Increased body fat, and
3. An increased risk of dangerous health conditions like heart disease, diabetes, and obesity.
To achieve fast weight gain, individuals can increase calorie intake by consuming larger portions, adding calorie-dense foods like nuts, oils, and protein-rich foods, and considering dietary supplements if advised by a healthcare professional.
Junk foods like fast food burgers, pizzas, and sugary beverages tend to contain the highest amounts of calories among the junk food categories.
Simple tips for gaining weight include
1. Eating more frequent meals and snacks
2. Choosing calorie-dense foods
3. Incorporating healthy fats and protein sources
4. Resistance training to build muscle mass, and
5. Staying consistent with your nutrition and exercise routines.
High-calorie foods can provide the necessary energy and nutrients when consumed in moderation and as part of a balanced diet. However, excessive consumption without a balanced approach may lead to weight gain, increased body fat, and potential health risks associated with obesity and chronic diseases.
To get 3000 calories a day, you have to consume high-calorie foods like eggs, dried fruits, bananas, milk, salmon, and oily fish. You can also consume healthy fats from olive oil, avocados, chia seeds, flaxseeds, and sunflower seeds.
With the help of these foods, you can try to achieve your target of getting 3000 calories per day. However, before targeting 3,000 calories a day, consult your doctor and dietitian to avoid adverse health effects.
Avocados have lots of calories because they’re full of fat. Fat has more calories than carbs. Just one avocado has around 322 calories, and even a cup can give you too many calories, about 240.
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
- Bandini LG, Vu D, Must A, Cyr H, Goldberg A, Dietz WH. Comparison of high‐calorie, low‐nutrient‐dense food consumption among obese and non‐obese adolescents. Obesity research. 1999 Sep;7(5):438-43. [Cited on 2023 July 15]. Available from: https://pubmed.ncbi.nlm.nih.gov/10509600/
- 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/
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