This one being a staple in everyone’s diet, it is not hard to source and incorporate in a meal. Rice is a rich source of carbohydrates, providing around 200 calories per cup. It also has a generous amount of protein and fibre. It is a very filling food, and it can be eaten with other high-calorie food for weight gain. Brown rice is the best option for weight-gain foods as it additionally provides nutrient-packed bran and germ layer.
Berries, apricots, and apples can be easily dried and eaten. They have a higher number of calories per gram and also provide antioxidants and vitamins for a healthier body. As all the water content is removed, and energy-dense fruit is left, making it the best food to gain weight. Dates, figs, and prunes are also some healthy dried fruits.
Certain oils like olive oil are an essential food to increase weight in a moderate amount. It is rich in healthy monounsaturated fats. When drizzled on pasta, bread or vegetables, it can add calories and flavour too. Olive oil has 800 calories per 100 grams.
Another healthy alternative is canola oil, a high source of omega-3 and monounsaturated fats. It is almost tasteless, making it the perfect all-purpose cooking oil.
Walnut and grape seed oils are lighter in flavour and perfect for dressing salads. It is rich in omega-3 fatty acid ALA and other unsaturated fatty acids, as well as ellagitannins and other polyphenol compounds that act as antioxidants. Thus, consuming walnut oil may improve blood sugar levels and boost heart health.
This Mexican delight is a weight gainer’s dream and an important food to gain weight fast. Not only are they rich in monounsaturated fatty acids, but they also have vitamin K, potassium, and fiber. One avocado has more than 200 calories, so it's a good way to add extra calories without sacrificing nutrition. It is a tasty and healthy option for breakfast.
If you’re wondering what to eat to gain weight, it’s there right in front of you. Cashews, almonds, pecans, sunflower seeds, flax seeds, Brazil nuts, walnuts, and pumpkin seeds are all good for you. They contain polyunsaturated fats that add healthy calories to your diet. Eating them raw or roasted or adding in foods as powder and chopped pieces daily is a good way to ensure daily intake.
Honey mixed with fruits, nuts, whole grains, and seeds makes the perfect granola. Store your granola in an airtight container and serve it for breakfast. The various constituents of granola individually provide health benefits, hence it features on our weight gain food list. Oats, honey and dried berries in it give a quick energy booster.
This delight is very healthy for the body. It is packed in antioxidants that promote better functioning of the heart. A 100-gram bar of dark chocolate with 70–85% cocoa contains 11 grams of fiber, 67% of the RDI for iron, 58% of the RDI for magnesium, 89% of the RDI for copper, 98% of the RDI for manganese. All these nutrients also come with 600 calories and moderate amounts of sugar.
They are a good source of vitamin K, along with carbohydrates acting as high-calorie food for weight gain. The starch in potatoes enables the release of energy in the form of glucose. Potatoes are the king of guilty pleasures: baked french fries, wedges or simply the good old jacket potato.
The whole grains have a plethora of health benefits due to its low content of trans-fats and saturated fats. The unsaturated fats provide healthy calories, along with the essential carbohydrates. Wheat, barley, and oats are staples in an everyday diet that can contribute as healthy food to gain weight.
Fish is an important food item on our list of food to gain weight fast. Seafood, like Salmon, is rich in omega fatty acids that contribute towards brain functioning. Six ounces of salmon will contain about 240 calories, making it a good choice for those looking to gain weight. It also contains many nutrients, including omega-3 and protein.
Cheese is a good source of fat, protein, calcium, and calories. A person should select full-fat cheese since it is a food to increase weight. Shredding moderate amounts of cheese in sandwiches, curries provides good calories that additionally build up in our body to assist weight gain.
Full-fat yogurt can also provide protein and nutrients. Avoid flavoured yogurts and those with lower fat contents, as they often contain added sugars.
Pasta can provide a calorically dense and carbohydrate-rich path to healthy weight gain. Avoid bleached pasta, and opt for those made with whole grains. Making a fresh meal with whole-grain pasta recommended as a nutritious meal.
Eaten historically and universally by muscle-builders, red meat provides both protein and fat, which promote weight gain. For example: Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.
Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout. Weight gain is achieved largely in part of the whey protein in shakes.
It offers a mix of fat, carbohydrates, and proteins. It is also an excellent source of vitamins and minerals, including calcium. The protein content of milk makes it a good choice for people trying to build muscle.
Eggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk. The egg whites are a rich source of protein and help in muscle buildup.
Quinoa is high in fiber and high-quality protein. It contains more protein than any other grain while also packing in iron and potassium. Quinoa has 222 calories per serving, making it a suitable food for weight gain, with 39 grams of carbs and 4 grams of fat too. It also contains a small amount of omega-3 fatty acids.
Banana is a healthy and pretty good choice when you are likely to gain weight. Banana is enriched with high nutritional value and has plenty of healthy calories and carbs, making banana for weight gain an ideal choice.
Mango is one of the delicious and impressive sources of calories that help to gain weight healthily. It is a sweet and nutrient-rich fruit that dieticians suggest to gain weight.
Coconut is a rich fruit and is considered the best food to gain weight quickly. It is highly enriched with healthy carbs, fat, and calories.
Dates are essential fruits enriched with high fiber, potassium, and magnesium. These cylindrical fruit found in tropical areas are highly recommended for weight gain.
according to a dietician, these are a rich source of carbs with healthy plant-based protein helping in weight gain. Per 100 grams of cooked chickpeas has 27.4 carbs which are adequate for weight gain.
