If you want to gain weight, adding some high-calorie foods to your diet could help. You will gain strength and energy by including high-calorie foods in your diet. People wishing to gain weight in the shape of lean muscle mass would aim to ingest approximately 3000 calories per day, depending on the number of strength-building workouts they perform. Healthy foods with a high-calorie count include whole grains, meats, granola,  tofu, avocados, salmon, milk, sweet potatoes, beans, and almonds.

About High-Calorie Foods

Calories are the basic unit of energy used to measure the amount of energy in food, and we all require a specific level of calories to keep our bodies functioning properly.

The amount of calories a person requires is determined by age, gender, and lean muscle mass. When a person consumes too few calories over an extended length of time, they become underweight, which leads to muscle atrophy, decreased immunity, and finally organ failure. Consuming too many calories, on the other hand, causes a person to become overweight and ultimately obese, increasing their risk of heart disease, type 2 diabetes, and cancer.


Depending on how many strength-building exercises they do, people aiming to acquire weight in the form of lean muscle mass should aim to consume roughly 3000 calories per day. Granola, meats, tofu, salmon, avocados, milk, beans, sweet potatoes, whole grains, and almonds are all healthy high-calorie foods. The daily value (per cent DV) for calories is 2000 calories per day in general, although persons who engage in strength training or other exercises may need to consume more.

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List of Food Rich in Calories

It's just as tough to gain weight as it is to lose it. Adding a few high-calorie items, on the other hand, can help you gain weight by boosting muscle mass while reducing fat mass. Incorporating these weight-gaining items into your diet will also help you gain stamina and vitality.

Peanut Butter

588 calories (100g)

Full-Fat Milk

100 calories (250ml)


89 calories (100g)

Red Meat

217 calories (100g)

Potatoes and Other Starches

77 calories (100g)


130 calories (100g)

Salmon and Oily Fish

208 calories (100g)

Homemade Protein Smoothies

121 calories (30g)


402 calories (100g)

Dry Fruits

359 calories (100g)


131 calories (100g)


160 calories (100g)


60 calories (100g)


595 calories (100g)

Full-fat Yogurt

133 calories (100g)


81 calories (100g)

Whole Grain Cereal Bars

265 calories (100g)

Dark Chocolate

580 calories (100g)


166 calories (100g)

Chicken Thigh

177 calories (100g)


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What are high-calorie foods?

These are foods that provide a lot of energy (calories) per serving, typically exceeding 400-500 calories. They can be natural (nuts, avocados) or processed (granola bars, pizza).

Why would I need high-calorie foods?

High-calorie foods can be beneficial for:

  • Athletes: Providing energy for intense workouts and muscle recovery.

  • Underweight individuals: Helping gain healthy weight and reach a balanced BMI.

  • People with specific medical conditions: Meeting increased calorie needs due to illness or injury.

Is eating high-calorie foods unhealthy?

Not necessarily! It depends on your overall diet and activity level. Choosing nutrient-dense high-calorie foods like nuts, seeds, and fatty fish can be healthy, while relying solely on sugary and processed options can lead to health problems.

What are some healthy high-calorie food options?

  • Nuts and seeds: Packed with protein, healthy fats, and fiber.

  • Avocados: Rich in healthy fats, fiber, and potassium.

  • Fatty fish: Provides omega-3 fatty acids and protein.

  • Dairy products: Good source of calcium, protein, and healthy fats.

  • Whole grains: Offer complex carbohydrates, fiber, and vitamins.

  • Dried fruits: Concentrated source of nutrients and sugars.

How can I incorporate high-calorie foods into my diet?

  • Add nutritious options like nuts and seeds to smoothies, salads, or yogurt.

  • Snack on avocados with whole-wheat toast or use them in dips.

  • Include fatty fish in your meals at least twice a week.

  • Choose full-fat yogurt and milk for additional calories and nutrients.

  • Cook with healthy oils like olive oil and avocado oil.

Is it okay to eat processed high-calorie foods?

Occasional indulgence is fine, but relying on processed options like candy, chips, and sugary drinks can lead to unhealthy weight gain and nutrient deficiencies.

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