The 3 Best Things to Eat for Healthy Weight Gain

Food gives your body the energy it needs—that energy is measured in calories.

Higher-calorie foods pack more energy into smaller portions, and can help you gain or maintain body weight.

However, the quality of calories is as important as the quantity. For example, consuming 90 calories from a banana leads to different metabolic effects on the body than consuming 90 calories from a can of soda.

There are three main categories of high-calorie foods—here’s what you need to know about how to add them to your diet to promote safe, healthy weight gain.

Carbohydrates are the body’s main energy source. They provide four calories per gram and should account for 45-65% of all calories you eat.

Fiber is a complex carbohydrate, and it is essential for gut, heart, metabolic, and immune health. Whole grains, beans, legumes, and fruits are great sources of fiber and provide long-lasting energy.

Grains 

Grains include foods made of wheat, such as bread and pasta, as well as rice, buckwheat, quinoa, and oats. Here’s how many calories you can get from different types of grains:

• Half cup (76 grams) of cooked spaghetti pasta: 118 calories
• Half cup (92 grams) of cooked quinoa: 111 calories 
• Half cup (79 grams) of cooked rice: 102 calories
• Half cup (117 grams) of cooked oatmeal: 83 calories
• A slice of whole wheat bread: 82 calories

Refined grains such as white bread, white rice, and cereals often lack fiber, B vitamins and iron, so eat whole grains—including wheat bread, brown rice, and oats—for a more healthful option.

Beans, Peas, and Lentils 

Beans, peas, and lentils have both carbohydrates and plant-based proteins, which means they are high in calories and nutrients. Calories of some beans, peas, and lentils include:

• Half cup (82 grams) of cooked chickpeas: 135 calories
• Half cup (100 grams) of cooked lentils: 115 calories
• Half cup (86 grams) of cooked black beans: 114 calories
• Half cup (80 grams) of cooked green peas: 67 calories

Fruits and Vegetables 

Fruits and vegetables provide calories, fiber, vitamins, and minerals. Some high-calorie fruits and vegetables include:

• One avocado: 240 calories 
• Five fresh figs: 185 calories
• One cup of grapes: 119 calories
• One large banana: 102 calories 
• One cup of butternut squash: 82 calories 
• One cup of carrots: 53 calories

Protein consists of amino acids, which are involved in the production of muscles, hormones, and enzymes, as well as cell repair and development.

The recommended minimum protein intake is 0.8 grams per kilogram of body weight for adults. That means a 170-pound adult should have around 62 grams of protein daily.

Optimal protein intake varies from person to person, though. If you are pregnant, breastfeeding, regularly engage in physical activity, or are recovering from an injury, you may need more protein.

One gram of protein provides four calories. However, protein is a secondary energy source; its primary job is to build muscle. If you want to gain weight, it’s important to eat enough calories from other sources, like carbohydrates, so your body can use protein to build muscle rather than provide energy. 

Some protein sources include meats, eggs, dairy products, tofu, beans, legumes, nuts, and seeds.

Eggs and Meats

Eggs, red meat, poultry, and fish contain high amounts of protein and fat; thus, they are high in calories. Here is how many calories each type of food can provide:

• One large egg: 72 calories
• 3 ounces (84 grams) of cooked 30% fat ground beef: 204 calories 
• 3 ounces (84 grams) of cooked salmon: 195 calories 
• 3 ounces (84 grams) of cooked chicken breast: 150 calories

Dairy Products 

Dairy products provide protein, fat, calcium, and can be higher in calories. It’s recommended that adults consume 3 cups of dairy daily. Here is how many calories different dairy products can provide:

• 1 cup of Greek yogurt: 230 calories
• 1 cup of whole milk: 149 calories
• Half ounce (14 grams) of cheddar cheese: 58 calories 

At nine calories per gram, fats provide the highest energy per gram. Fat is needed for cell structure and function, the production of some hormones, and the absorption of fat-soluble vitamins such as vitamins A, D, E, and K. Fat also helps protect your organs and regulate body temperature.

There are different types of fat: Saturated and unsaturated fats. A high saturated fat intake can increase the risk of heart disease.

The majority of your fat intake should come from unsaturated fats called polyunsaturated and monounsaturated fatty acids. These heart-healthy, high-calorie fats are found in:

• Nuts and nut butters: There are lots healthy, high-calorie nuts to choose from. For example, a half ounce (14 grams) of almonds contains 85 calories, and a tablespoon (16 grams) of almond butter provides 103 calories.
• Seeds: Pumpkin seeds, sesame seeds, chia seeds, and flaxseeds are all good options. A half ounce (14 grams) of chia seeds provides 69 calories.
• Liquid non-tropical oils: These include olive, canola, safflower, and sunflower oil. Each tablespoon of oil contains around 120 calories.
• Fish: Some fish, such as salmon, herring, and sardines, contain more fats (including omega-3 fatty acids). A 3-ounce serving of salmon provides 170 calories, and one can (3.75 ounces) of sardines contains 191 calories.

Although most animal-based foods contain saturated fatty acids, they also provide other essential nutrients such as protein, vitamins, and minerals. It’s possible to avoid this by purchasing lean meats or fat-free dairy, however, these products are lower in calories.

If you want to lower your saturated fat intake while still consuming animal-based foods, you can limit fast foods, fried foods, and some processed foods.

When adding more calories to your diet, there are three main factors to consider: The source of the calories, how quickly you add the calories, and how many you add.

Make Sure the Food Source Is a Healthful One

Not all high-calorie foods are equally nutritious—some contain simple carbohydrates, sugar, trans fat, and sodium, while others contain complex carbohydrates, fiber, protein, and healthy fats.

Foods that are high in calories but low in nutrients—such as ultra-processed foods—can increase abdominal fat, blood lipid levels, and cardiovascular risk.

So opt for nutrient-dense foods over high-calorie, low-nutrient foods such as sodas, candies, fried food, and fast food.

Read nutrition fact labels and ingredients for information about nutrients per serving.

Increase Your Intake Gradually

A recent study showed that athletes who added 500 calories to their daily diet gained an average of 0.2 kilograms per week.

Considering athletes have higher energy needs than most people, a 300-500 calorie addition will likely promote weight gain in most people.

But as you incorporate more calories into your diet, do so slowly. This ensures you gain the amount of weight you and your healthcare provider discussed.

Know Your Calorie Needs

Calorie calculators can estimate your calorie needs based on your age, body weight, height, and activity level.

However, thees calculators aren’t always accurate; calorie needs change based on genetics, lifestyle, and environment.

Your healthcare provider can guide you about your calorie requirements based on many other factors a calculator can’t put in the equation.

Weight loss is more pronounced in the media, however, research following 40,000 from five countries (including the U.S.) found about 10% of men and 5% of women attempted to gain weight during a year-long period.

In addition to focusing on high-calorie foods, there are other helpful tips to help you gain weight:

• Plan your meals a day before: This ensures you don’t run out of time to prepare a meal.
• Have an eating schedule: Some people forget to eat, which may be due to low appetite. Having a set eating schedule can help you avoid skipping meals.
• Eat more frequently: Eating big meals in one sitting can be hard on the digestive and metabolic systems, so try eating smaller meals throughout the day.
• Start strength training: Strength training has been shown to increase muscle mass, which can increase your overall weight. Aerobic activities such as running, swimming, and dancing can also boost muscle mass.
• Prioritize sleep: Research has shown shorter sleep time is associated with underweight in older adults.
• Do not weigh yourself too often: Your body weight fluctuates throughout the day and week, and that’s normal. It’s better to weigh yourself once a week to see the changes.
• Be careful with “weight gain” products: Many products marketed as fast cures for weight and muscle gain can contain illegal compounds. The Food and Drug Administration warns against illegal weight gain products sold online.

Besides calorie intake, underlying health conditions can also affect your weight. Visit a healthcare provider if you:

• Can’t gain weight despite following a calorie-surplus diet for a while
• Lost weight even though you haven’t changed anything in your nutrition or lifestyle
• Control your eating (such as restricting or overeating) to feel better when going through negative emotions or situations

Your healthcare provider can also help you determine your optimal body weight. Body weight is also not always a reliable indicator of health status, so you and your healthcare provider should discuss what may be best for you.