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High Calorie Foods for Weight Gain

If you are looking for a weight gain diet, probably know that you should eat high calorie foods. But it is not just important to eat high calorie foods; you need to eat healthy high calorie foods for weight gain.
Here are some high calorie healthy foods that you can use to gain weight:

Starchy Foods

Starchy foods like potato, rice, wheat, pasta, etc. are rich in calorie, and every portion of these foods contain about 80-100 calories.
Bread, especially wholemeal, granary, brown and seeded bread, is a healthy choice to eat as part of a balanced weight gain diet. Wholegrain, wholemeal and brown bread also give us B vitamins, fiber, and some minerals.
Brown rice and grains are an excellent choice of starchy food. They also give us energy and B vitamins, which both help us gain weight.
Potatoes are a great choice of starchy food and a good energy source, fiber, B vitamins, and potassium. Although potatoes are a vegetable, they are rich in carbohydrates and energy.
You can eat a moderate amount of starchy foods in your weight gain diet.

Nuts and Seeds

Nuts and seeds both are an important part of a healthy diet. They are good sources of protein, healthy fats, fibers, vitamins, and minerals. Nuts and seeds contain unsaturated fats and other nutrients that protect your body against heart disease and type 2 diabetes.
Most nuts and seeds have very similar macronutrients like protein, carbohydrate, and fat, but different nuts may have slightly different micronutrients, including vitamins and minerals.
We recommend eating 30 grams of nuts and seeds at least 5 days a week.
Since nuts and seeds are a great source of healthy fats, they are rich in calories; also they are very tasty to enjoy in your gain weight diet.

Dried Fruits

Dried fruit is the fruit, but almost all of the water content is removed through drying methods. At the same time, calories, vitamins, and minerals are preserved. So they are a great choice in weight gain diet because they are very calorie-dense. Dried fruit can be preserved for much longer than fresh fruit and can be a handy snack.
Raisin, figs, apricot, peach, plum, and dates are some of the most common dried fruits. Of course other varieties of dried fruit are also available.
Dried fruit contains almost more than 3.5 times the vitamins and minerals of fresh fruit. Because dried fruit is sweet and calorie-dense, it is easy to eat large amounts of them at a time, which can result in calorie intake and weight gain.


Avocado is one of the best sources of healthy fatty acids include omega-3. Since avocado is a fatty fruit, it has a large content of calories. Just one large avocado has about 350 calories, and it is a big number. You can add avocado to the main dishes or eat it as a snack.

Peanut Butter

Peanut butter is a tasty and popular food among people; it contains many nutrients, including vitamins, minerals, protein, and healthy fats. As you know, when you eat more calories, you will gain weight. Since peanut butter has a large content of fats and calories, eating that helps you gain weight. Each 3 tbsp of peanut butter contains about 280-290 calories.
More than 70% of peanut butter fats content are unsaturated fat, so don't worry about the fat if you like its taste. You can eat peanut butter in your weight gain diet by spreading it on your toast or as a dip for apple and celery stick or adding it to your smoothie.

Whole-milk Yogurt

Eating whole-milk yogurt gets you a ton of animal high biological value proteins. Also, yogurt has many nutrients, like calcium, vitamin B2, vitamin B12, potassium, magnesium, etc.
There's some evidence that yogurt with active cultures may help certain gastrointestinal conditions, including IBS, H.pyluri infection, diarrhea, constipation, and lactose intolerance.
Every portion of yogurt (3/4 of glass) has 360 calories, and you can make extra calories by adding some nuts or seeds. Eating yogurt in gain weight diet helps you to achieve your goal.
Some of the yogurt's benefits are preventing osteoporosis, reducing the risk of high blood pressure, increasing your energy, and boosting your immune system.


Cheese is a great source of calcium, protein, and fats. It's also a source of phosphorous, vitamin B12, and vitamin A. One ounce of hard cheese (30 grams or a wedge about the size of your thumb) has about 120 calories so that you can enjoy it in your weight gain diet plan. You can add some nuts or seeds to a better taste and add some extra calories to your meal.
Since cheese is rich in calcium and protein, and some fermented types contain probiotics, it can help develop your health besides gaining weight. (1)
Cream cheese even has more calories than hard cheese, but its vitamin and mineral content is less.
The point is cheese has a large content of calories per volume, and it is a calorie-dense, healthy food. If you are looking to gain weight, don't forget cheese in your meal plan.

Olive Oil

Olive oil is one of the best fatty acid sources on our planet. The antioxidants in olive oil may help protect the body from free radicals and cellular damage. Extra virgin olive oil even has more antioxidants but has a bitter flavor. Olive oil has a large content of omega-3, an anti-inflammation fatty acid that helps the body reduce CVD, metabolic syndrome, depression, some cancers, Alzheimer's, IBD, and help repair liver damage.
Each 1 tbsp of olive oil has 110-120 calories and using olive oil in the weight gain diet plan, besides the health benefits, help you gain weight.
You can add olive oil to your salad, bake foods, bake bread, or add to your sauces. There are many ways to add olive oil to your diet, so don't avoid it.

Butter and Cream

Butter and heavy cream are dairy products containing a large amount of edible fat. Both are high in vitamin A, calories, and saturated fats. But heavy cream has more B vitamins group than butter.
Since butter and cream have a large content of fats, they have a large energy content. So you can eat them on your weight gain diet by adding them to your foods or eat as a snack in smoothies.
In the past, people thought saturated fats were all bad, but nowadays, according to a new study, a diet high in natural saturated fat could bring significant health benefits.
Eating more naturally high-fat foods like heavy cream, butter, cheese, etc., while limiting the amount of carbohydrates consumed did not cause an increase in harmful cholesterol in people without metabolic disorders.

The bottom line

If you want to gain weight, you can eat every single of the above foods or combine them, like a mixed trail of nuts and dry fruits or fruits, milk, cream, and nuts smoothies.
Be sure to get sufficient calories, eat healthy foods, increase your daily activity, and sleep enough at night.
If your try to gain weight wasn't effective, talk to your dietitian or try our online diet for weight gain.

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