The One Liner

Build a stronger and healthier you: 11 high calories food items for gaining weight

Taking care of your body is really important as it is the only place you have to live in, and one of the easiest ways to keep your body healthy is to eat healthy food. There is a saying that your body is a temple, only if you treat it like one. But this fast changing lifestyle has made it really hard to maintain a healthy weight.

And there are even some individuals who have high metabolism and often underweight and hence, lose weight rapidly.

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In this article, you will understand about various high calorie food options that will help you in gaining and achieving a healthy weight. 

And here is the list of eleven food options that are truly localised, affordable and accessible. Hence, which will help you to gain weight and make your body feel nourished and much healthier than before. 

11 High calories food Options

1. Nuts and Seed Butters

Nuts and seed butters are beneficial for gaining weight as they are full of calories and packed with healthy fats, proteins and nutrients.”Nut butters contain a mix of nutrients including fibre, protein, B vitamins, phosphorus, zinc, and vitamin E,” explains Andrea Hasson, a registered dietitian at the Cedars-Sinai.


Nuts and seed butters mostly contain 80 to 100 calories per tablespoon. Consuming them can make you  feel full for longer periods. Do take care of your portions, as excessively consuming them can make you gain weight more than your desire.

2. Avocados

Avocados are a very good option for gaining weight as they are calorie-dense. According to carehospitals.com this fruit contains various vitamins and minerals, along with beneficial herbs that offer great benefits for the human body. 

Avocados are a great combination of healthy fats and nutrients which helps in gaining weight in a healthy manner, you just need to take care of the portion in order to avoid excessive calories consumption.

3. Whole Milk and Dairy Products

If you want to gain weight, consuming whole milk and dairy products will be really helpful for you as they contain high amounts of calories and proteins. Products like yoghurt and cheese are full of calories and are good for weight gain. According to pharmeasy.in, whole milk can help you add muscle mass to your body and drinking two glasses of milk per day with a meal or before or after a workout can be really effective. 

People who are lactose intolerant or have dairy allergies should avoid consuming these products or should consume it as prescribed by their doctors.

4. Cheese

Cheese is a perfect example of great taste and great amount of calories in one food item. It is a good source of protein and calcium as well. Including cheese in your diet can help you increase your calories intake.


Medicalnewstoday.com has also stated that cheese is a good option for weight gain but it can be a high sodium food, so people should make sure that they don’t consume it too much per day.

5. Fatty Fish

If you are a non-vegetarian, then fatty fish is a good option for you because of their high protein and healthy fat content. Fatty fish such as salmon and mackerel can support muscle growth which eventually helps in weight gain. Including fatty fish in your diet can help you to maintain a balanced diet as well.


Vera Mazurak of the University of Alberta in Edmonton, Canada, made teams and  compared the effects of fish oil on weight and muscles, in non-small cell lung cancer patients. In result, patients who did not consume fish oil lost an average of 2.3 kilograms whereas patients receiving fish oil maintained their weight.

6. Whole Grains

Whole grains such as oats, brown rice and whole wheat is a good source of calories and hence can help in gaining weight. According to healthline.com, whole grains are also rich in carbohydrates which makes it more efficient for weight gain. You should definitely add whole grains to your diet in order to achieve healthy weight gain. 

7. Dried Fruits

Dried fruits are an excellent choice for increasing caloric intake and they also antioxidants and micronutrients. They are a good source of fibre as well. Overall dried fruits are really good for your balanced diet that aims to achieve healthy weight gain. maxlab.co.in stated that almonds, cashews, raisins and dates are the best dry fruits that help in gaining weight, but you should not consume them excessively as they are calories- dense.

8. Healthy Oils

Healthy oils are calorie- dense and are rich in healthy fats as well. Oils like avocado oil, coconut oil, olive oil and nuts oil are good choices for consuming if you want to gain weight. The pharmeasy.in has suggested adding these healthy oils to your salads or you can add these in your morning coffee as well. This is a smart way to stay healthy and gain weight.

10. Granola and Cereals

Granola and cereals have a good amount of calories in it and are as well as rich in other nutrients. But it is essential to select granolas and cereals that have low added sugars and other artificial ingredients.


And the portion you consume also matters as it can lead to weight gain more than you desire. According to healthline.com , you should always check the ingredients before buying granola and cereals so that it helps you in gaining weight in a healthy manner.

9. Lean Meats

Lean meats are high in protein and contain a good amount of calories. Consuming lean meats can help you increase your calorie intake and help in promoting muscle growth which is important for gaining healthy weight. Chicken breast, turkey, fish and pork are some of the examples of lean meats. According to verywellfit.com, consuming lean meat helps in getting enough protein while you are on a weight gaining diet.

10. Granola and Cereals

Granola and cereals have a good amount of calories in it and are as well as rich in other nutrients. But it is essential to select granolas and cereals that have low added sugars and other artificial ingredients.


And the portion you consume also matters as it can lead to weight gain more than you desire. According to healthline.com , you should always check the ingredients before buying granola and cereals so that it helps you in gaining weight in a healthy manner.

11. Energy bars and Protein bars

Energy bars and protein bars are high calorie snacks that provide instant energy and nutrients. Protein bars, rich in protein, help in muscle growth which leads to weight gain.


But you should always make sure that your energy or protein bar contains low added sugar  and artificial ingredients. Making them part of your balanced diet is a good idea but you should avoid relying on them for weight gain. The health.com  stated that you should choose a bar that contains an adequate amount of calories so that you can gain weight in a healthy way.

Final Thoughts

Health is the true wealth, and we should always take care of our bodies. People who often stay far from their homes are unable to take care of their diets and this results in weight loss making them underweight. 

But if you follow a balanced diet and add food items that are high in calories, you can gain weight and stay healthy. And by incorporating these tips you can achieve gaining weight in a healthy manner.

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