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Comprehensive List of Foods High in Calories for Weight Gain - Genetic Nutrition

Comprehensive List of Foods High in Calories for Weight Gain

, by Genetic Nutrition, 5 min reading time

Are you trying to put on some weight? The path to weight gain can be just as difficult for some people as the path to weight reduction, regardless of their goals—whether they want to grow muscle for improved athletic performance, slow down a rapid metabolism, or merely reach a healthier body weight. However, you can accomplish your goals in an efficient and long-lasting manner if you choose the proper nutrition approach. We'll look at a range of high-calorie foods in this extensive guide that can help you gain weight. We've put up a selection to suit a variety of palates and dietary requirements, from nutrient-dense choices to decadent indulgences.

Building Blocks - Carbs, Protein and Healthy Fats

Proteins gather and reconstruct tissues, carbs power our exercises, and healthy fats support the brain and the assimilation of supplements. 

Carbohydrate Powerhouses

Whole grains, fruits, and starchy vegetables are rich sources of perplexing carbs, which give durable energy and crucial fibre for digestive well-being. Your body may effectively get energy from carbs. 

  • Potatoes and Starchy Vegetables: Winter squash, corn, and peas are great additional starch choices. Never underestimate the simple potato! At 160 calories, a medium-baked potato with skin is high in potassium and complex sugars. 
  • Healthy Cereals: Look for products that incorporate at least 5 grams of fibre for every serving. Cereals fortified with nuts, dried organic fruits, and whole grains offer a simple and fast method for expanding your calorie consumption. Granola with milk and nuts could undoubtedly have 400 calories in a cup.
  • Rice: Rice is a multipurpose food staple that is a mind-boggling starch force to be reckoned with. Brown rice that has been cooked has around 216 calories for every cup. Brown rice gives more fibre and minerals when the bran is left on. 
  • Protein Punch

    Putting on weight requires consuming lean protein sources like fish, fowl, beans, and lentils. Protein is the principal specialist in your body and is fundamental for both muscular development and repair. 

  • Oily Fish and Salmon: Around 230 calories and a lot of heart-healthy fats can be found in a 4-ounce baked salmon fillet. Salmon, fish, and sardines support omega-3 unsaturated fats and energising protein. 
  • Full-fat Dairy Products: A serving of full-fat Greek yoghurt finished off with granola and berries might pack an incredible 400 calories. Cheese, yoghurt, and milk are extraordinary sources of restorative fats, protein, and calcium. 
  • Red Meat: A 3-ounce serving of barbecued flank steak has a healthy measure of iron and around 220 calories. Regardless of whether they are the best for regular consumption, lean red meats like sheep and dairy cattle are high in protein. 
  • Eggs: Around 140 calories and a decent stockpile of nutrients and healthy fats can be tracked down in two major eggs. Eggs are a cost-savvy and truly versatile source of protein. 
  • Read Also: 6 Ways to Gain Weight and Build an Impressive Physique

    Healthy Fats

    Nuts, seeds, avocados, and olive oil are great sources of healthy fats that keep you full as well as supply fundamental unsaturated fats required for chemical balance and cell practicality. Dread, not fat! 

  • Seeds: These little superfoods — chia, flax, and hemp seeds — are loaded with nutrients and minerals. A tsp worth of chia seeds gives around 100 calories. They can be added to smoothies, oats, or yoghurt since they are loaded with fibre, healthy fats, and nutrients. 
  • Nut Butter and Nuts: A small, modest bunch of nuts, or around one ounce, has 160-180 calories. Almond margarine and peanut butter are two instances of nut spreads that are both delectable and nourishing. Nuts like cashews, pecans, peanuts, and almonds are high in fibre, protein, and healthy fats but low in calories. 
  • Healthy Oils: An olive oil tablespoon has around 120 calories. A decent source of healthy fats that guide in satiety and healthful retention incorporates olive, avocado, and coconut oil. Use them for cooking, or drizzle them over veggies and mixed greens. 
  • Avocados: A half avocado has around 160 calories and tastes perfect on servings of mixed greens, sandwiches, or just by itself with a touch of salt. This delectable organic fruit is a force to be reckoned with of potassium, fibre, and healthy fats. 
  • Read Also: Trouble gaining weight? Try these tips


    You can arrive at your weight gain objectives in a feasible and balanced manner by mixing these food modifications with continuous activity. You can safely and effectively help your calorie admission and put on weight by including these fatty, high-supplement food varieties in your eating regimen. Always recollect that consistency is crucial. Get the best nutrition supplements only on Genetic Nutrition, which will assist you in your fitness journey. 


  • Can I gain weight by consuming a lot of junk food?
  • In spite of the fact that eating more junk food can make you put on weight, this is certainly not a healthy technique. Picking fatty, high-supplement food varieties is a superior method for putting on weight in a healthy manner. Junk food is, in many cases, heavy in sugars, bad fats, and void calories, all of which increase the risk of coronary illness, diabetes, and supplement deficiencies. 

  • What are a few easy ways to add extra calories to my diet?
  • Simple techniques to increase calorie consumption incorporate picking full-fat dairy products, cooking with healthy oils, adding nut spreads to smoothies and cereal, and consuming calorie-thick snacks like nuts and dried fruits in the middle between meals. High-calorie beverages and smoothies with yoghurt, bananas, and protein powders are extra choices.

  • How do healthy fats contribute to weight gain?
  • An eating routine rich in sources of healthy fats, like oils, nuts, seeds, and avocados, can assist you with consuming more calories generally while additionally providing significant unsaturated fats that help hormone production, mental capability, and nutrient absorption. Calorie-rich, healthy fats have higher calories per gram than either proteins or carbs. 

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