Are you struggling to gain weight? Included in this post are 15 foods for gaining weight.
Add them to your diet and take a step close towards your weight gain goals.
So lets waste no time and get started.
15 Foods for Gaining Weight
1. Banana
Bananas are an excellent edition to a weight gain diet. Not are they only a rich source of carbohydrates, they are also calorie-dense and packed with nutrients like potassium, vitamin C and dietary fibre.
They easy to digest and are a convenient snack for individuals aiming to gain weight.
You can also add bananas to smoothies, oats, and have them with peanut butter for more calories.
Depending on the size of banana the calorie and nutrition content will vary. A medium to large -sized banana typically contains around 105-120 calories, primarily from carbohydrates (sugar and starch).
The combination of these natural sugars, along with their easy digestibility, makes bananas an excellent choice to boost daily caloric intake for weight gain
2. Dark Chocolate
Dark chocolate can be a valuable addition to a weight gain diet. They are calorie dense. In two squares of dark chocolate there are 110 calories which makes it an enjoyable way to increase your daily caloric intake.
This indulgent treat not only satisfies your sweet tooth but also provides is a source of healthy fats, antioxidants, and essential minerals such as iron, magnesium, and copper.
Choose a good quality dark chocolate bar which contains seventy percent cocoa.
3. Raisins
Raisins are a great addition to a weight gain diet for many reasons
A small and tiny powerhouse packed full of energy, fibre, and minerals.
Raisins are a rich source of natural sugars, fiber, vitamins, and minerals, including iron and potassium. Their portability and long shelf life make them a convenient, on-the-go option for increasing your daily calorie intake.
They are naturally high in sugar and in 100 grams of raisins there are 299 calories.
Enjoy them as a snack, add them to porridge, or make your own trial mix along with peanuts, cashews, or walnuts for a healthy and high calorie snack
Additionally, the fibre in raisins can aid in digestion, ensuring that the calories you consume are put to good use. Incorporating raisins into your diet can be a tasty and nutritious way to support healthy weight gain.
4. Avocado
Avocados are a great addition for anyone looking to gain weight in a healthy way.
Despite being calorie-dense, avocados are a nutritional powerhouse. They are rich in heart-healthy monounsaturated fats, which provide a concentrated source of calories, essential fatty acids and are rich source of vitamins and minerals including vitamin E, C, K, potassium, and various B vitamins
Most calories in Avocado’s come in the form of healthy fats and contain around 200 calories, depending on it’s size
Add them to salads, smoothies, eat them as they are or make an avocado toast to boost your overall calorie intake.
5. Flaxseed
Flaxseeds are a beneficial addition to a weight gain diet due to their unique nutritional profile.
These tiny seeds are rich in healthy fats, omega-3 fatty acids, and dietary fibre.
Flaxseeds can be easily incorporated into various foods, such as smoothies, yogurt, cereals, or oatmeal, to enhance your daily calorie intake.
In 20 grams of milled flaxseed there are 105 calories.
Their fibre content also promotes healthy digestion, ensuring that the calories you consume are efficiently absorbed. Overall, flaxseeds offer a nutritious way to support weight gain while providing essential nutrients.
6. Almonds
Almonds are an excellent choice for those seeking to gain weight in a healthy and nutritious manner.
These nuts are calorie-dense, providing a substantial amount of energy from healthy fats, protein, and fibre. In a 30 gram serving of almonds there are 179 calories
They are also a source of essential vitamins and minerals, including vitamin E, magnesium, and phosphorus.
7. Potatoes
Potatoes are a valuable food for individuals looking to gain weight in a wholesome manner.
They are rich in complex carbohydrates, providing a significant source of energy for daily activities.
On the other hand potatoes are also packed with vitamins and minerals, including vitamin C, potassium, and dietary fibre, which contribute to overall health.
The starchy content in potatoes can help increase calorie intake, and they’re incredibly versatile, allowing for a wide range of preparation methods from baking and mashing to frying.
The are 163 calories in one medium sized potato.
8. Milk
Milk is a good source of calcium and is good for the bones.
It is also a good source of protein, carbohydrates and a fast way to get down the calories you need for weight gain.
In 100ml of full fat milk there are 64 calories, make that 200ml of full fat milk then there are 128 calories.
It is a versatile ingredient that can be consumed on its own, added to smoothies, cereals, porridge, and much more.
Full fat milk has more calories than both semi-skimmed and skimmed milk
9. Eggs
Eggs are inexpensive and a great source of protein making them a fantastic edition to a weight gain diet.
They are the complete protein source as they contain all the nine essential amino acids necessary for muscle growth and repair.
In addition eggs provide essential minerals and vitamins like vitamins B and are part of a few number of foods to contain vitamin D.
In one medium egg there are 70 calories and larger sized eggs contain more calories.
Finally eggs are a versatile food they provide numerous options to incorporate them into your diet from scrambled eggs, omelettes etc.
10. Oats
Oats are a superb choice for individuals aiming to gain weight in a healthy way.
They are nutritious, high in fibre, a source of complex carbohydrates and have many health benefits
Oats are also packed with essential vitamins and minerals, including B vitamins, iron, and magnesium.
The calorie contents of oats can be increased by adding calorie-dense ingredients like nuts, honey, milk and dried fruits, making them a versatile base for high-calorie meals.
A 40 gram serving of oats contains 147 calories
For more calories increase your serving size, add in a banana or peanut butter
11. Granola
Granola is usually a mix of rolled oats, honey, raisins, seeds, and nuts. This composition makes granola calorie-dense, which can support increased daily calorie intake.
Additionally granola may also include other grains or sweeteners
There are over 200 calories per 45g serving of granola
You can enjoy granola as a topping for yogurt or as a snack on its own, making it a convenient and tasty way to support healthy weight gain while benefiting from its nutrient-rich profile.
12. Pasta
Whole wheat pasta is the healthier alternative to white pasta, as it has more nutrients.
It is a carbohydrate-rich food, offering a significant source of energy and fuel for the body.
The great thing about pasta is you can add extra toppings which will increase the calories making it a versatile food when it comes down to gaining weight. The calorie content in pasta can be increased by adding calorie-dense ingredients like cheese, olive oil, or meat.
In 170g of cooked whole-wheat pasta there are 286 calories
13. Peanut butter
Peanut butter is a fantastic choice for individuals looking to gain weight as it is packed with calories, nutrients and it can be added to various meals and snacks, form sandwiches to smoothies. Hence boosting your calorie consumption.
In two tablespoons of peanut butter there are 184 calories.
For a healthier peanut butter choose one that is free from palm oil and added salts.
14. Brown rice
Rice is a rich source of carbohydrates. Brown rice has more nutrients and is higher in fibre compared to white rice.
Brown rice is also packed with essential vitamins and minerals, including B vitamins like niacin and thiamine, as well as dietary fibre and various antioxidants
Its versatility allows you to pair it with a wide range of proteins, vegetables, and sauces, creating wholesome and filling meals. By incorporating brown rice into your diet, you can boost your calorie consumption while enjoying the benefits of its nutrient-rich composition, promoting healthy weight gain.
There are around 210 calories in a 185g boiled potion
15. Mass Gainer
Mass gainers are a designed to provide a high-calorie blend of macronutrients, including protein, carbohydrates, and healthy fats.
They may be seen as a convenient and efficient option for individuals looking to gain weight, especially for those who struggle to consume enough calories through whole foods alone.
You can take mass gainers in conjunction with a weight program to help you build muscle, strength, and gain weight in the right places,
The calorie, quality, and macro nutrient profile for mass gainers will vary depending the brand but can range from 800 calories to 1,200 calories per serving.
Conclusion: 15 Foods for Gaining Weight
In conclusion, these 15 foods offer a delicious and nutritious pathway to achieving healthy weight gain. Whether it’s calorie-dense nuts and seeds, protein-packed meats, or versatile grains, incorporating these foods into your diet can provide the necessary nutrients and calories for your journey towards your weight gain goals.
Here is a article to understand the role of macronutrients as part of a weight gain diet.
Remember that individual needs may vary, so it’s always a good idea to consult with a healthcare professional or dietitian to create a personalized plan that suits your specific requirements.
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Disclaimer: These foods are not intended to replace any medical or professional advice but have been listed for educational purposes only. Should you be allergic, diabetic or any health conditions seek professional advice and avoid.