High Calorie Foods

High calorie foods are dense in calories, such as rice, whole grain bread, potatoes, salmon, peanut butter, milk, and more. High calorie foods fuel one with enhanced energy and nutrition than low-calorie foods do. One must consume more calories than they burn throughout the day to gain weight. Certain foods help consume more calories and nutrients, which can promote weight gain and help people deal with problems of being underweight or malnourished by assisting them in extracting nutrition and gaining some kilos. The various reasons why individuals may need to include high calorie foods are labor-intensive jobs, athletic life, higher basal metabolic rate,  who are elderly or suffering from illness or injury. Continue reading to learn more about high calorie foods for weight gain. 

What are High Calorie Foods?

All foods include a considerable number of calories per serving, and high calorie foods are incredibly rich in calories. These foods can deliver a significant energy boost, which can be helpful for people who spend a lot of energy or want to gain weight. Calories are a unit of measurement for the amount of energy delivered by eating. High calories benefit people who expend much energy due to physical activity, metabolism, or health issues. Athletes, physical laborers, and those recovering from sickness or surgery frequently require more calories to meet their energy requirements. If you want to calculate your calories, you can use a food calorie calculator. It is critical for those who want to gain weight or build muscle mass to consume more calories than they expend. High calorie foods, particularly those high in protein and good fats, can aid in weight gain and maintenance.

20 High Calorie Foods for Weight Gain

Foods high in calories create a calorie surplus, which stores energy that transforms into fat in adipose tissue, eventually leading to weight gain. Foods like milk, salmon, oily fish, nuts, dry fruits, avocados, and sweet potatoes aren’t just helpful in weight gain but have several other health benefits. They substantially provide energy and help build and strengthen muscles. Eat High Calorie Foods for Weight Gain such as:

1. Rice
2. Whole Grain Bread
3. Potatoes and Starches
4. Salmon and Oily Fish
5. Peanut Butter
6. Milk
7. Nuts and dry fruits
8. Dark Chocolate
9. Full-fat Dairy Products
10. Fats and oils
11. Seeds
12. Cheese
13. Avocados
14. Chickpeas
15. Whole Grains (Brown Rice)
16. Sweet Potatoes
17. Full-Fat Cottage Cheese
18. Pasta And Wheat Products
19. Eggs
20. Yogurt with Whole Milk

1. Rice

Nutritional value

Serving	Calories	Protein	Fiber	Fat
100g	130kcal	2.7g	0.4g	0.2g

Rice has been farmed for thousands of years and is a staple food for many of the world’s population. Rice is a flexible component that can be prepared in various ways and is an essential source of carbohydrates in multiple cuisines. 

How does it help to gain weight?
Rice is composed of carbohydrates, chiefly starch. Carbohydrates offer energy to the body and serve as a fuel source for many biological functions. Rice is incredibly rich in calories, allowing one to consume a substantial amount of calories and carbs in a single serving. Rice is beneficial for those who face a loss of appetite. 

2. Whole Grain Bread

Nutritional Value

Serving	Calories	Protein	Carbohydrate	Fat
100 g	200-300 kcal	9 g	45 g	3 g

Whole grain bread is manufactured from whole grains and contains the entire grain kernel: bran, germ, and endosperm. Unlike refined grains, which are stripped of their bran and germ, entire grains maintain all their vital nutrients and fiber. Whole grain bread is thus a healthier option than white bread or other refined grain products. Whole grain bread’s nutrient profile contributes to its multiple nutritional benefits. It is one of the foods rich in high calories that you can choose from the list of high calorie foods for weight gain.

How does it help to gain weight?
Due to its high carb and calorie content, whole-grain bread plays a pivotal role in weight gain. Its nutritional value can be further amplified by pairing it with other protein sources like eggs, cheese, or paneer. Whole-grain bread contains complex carbs, which the body metabolizes more slowly than the simple carbohydrates in refined bread. This leads to a steady energy release, preventing blood sugar spikes and crashes and aiding in weight gain.

3. Potatoes and Starches

Nutritional Value

Serving	Calories	Fiber	Carbohydrate	Protein
100 g	77 kcal	2.2 g	17.5 g	2 g

Potatoes are one of the most popular and versatile vegetables on the planet. Potatoes are appreciated primarily for their high carbohydrate content, mainly starch, the most abundant component in a potato. Starch is a complex carbohydrate that provides energy to humans and other animals. It is one of the high calorie healthy foods. Since we are talking so much about calories, you can also read and learn more about how to calculate food calories.

How does it help to gain weight?
Potatoes are a healthy source of calories and proteins which helps in growth of muscles and also aids in weight gain. Carbohydrates, mainly starch, are abundant in potatoes. Carbohydrates are the body’s primary energy source, fueling various internal functions and physical activities. The dietary fiber present in potatoes aids digestion and promotes gut health by promoting regular bowel movements. 

4. Salmon and Oily Fish

Nutritional Value 

Serving	Calories	Sodium	Protein	Fat
100 g	206 kcal	50 mg	25.4 g	11.4 g

Salmon and other oily fish are abundant in nutrients and provide a variety of health advantages. They are high in nutrients like omega-3 fatty acids, protein, vitamins, and minerals. They are also an excellent source of selenium which helps in DNA synthesis, thyroid hormone metabolism and boosts reproductive health. The Vitamin B12 presence in salmon oily fish makes them helpful in boosting red blood cells and regulating the function of the central nervous system properly. 

How does it help to gain weight?
Salmon and oily fish are rich in essential fatty acids and proteins. Both of these help attain healthy gain and build and strengthen muscles. They have also been linked to various health benefits, including a lower risk of heart disease, improved brain function, and aid in reducing inflammation in the body. Oily fish are high in quality protein necessary for muscle repair, immunological function, and general growth. The calories in salmon and oily fish per 100 gm is 206 kcal, fueling our body with energy and assisting weight gain. If you want to keep track of your calories, you can use a calorie calculator.

5. Peanut Butter

Nutritional Value

Serving	Calories	Carbohydrates	Protein	Fat
100 g	600 kcal	8.5 g	25.4 g	50 g

Peanut butter, produced from roasted peanuts, is a popular food spread. It’s a creamy or chunky paste widely used as a spread over bread, crackers, and other meals and a component in desserts, smoothies, and savory dishes. Peanut butter is well-known for its rich, nutty flavor and creamy texture, making it a versatile and popular ingredient in many cuisines worldwide.

How does it help to gain weight?
Peanut butter is dense in calories; just one spoonful of peanut butter contains about 100 gm of calories. Peanut butter contains plant-based protein necessary for the body’s tissue construction and repair. They are also an excellent source of healthy fats that assist with muscle growth and weight gain. The majority of the lipids are heart-healthy monounsaturated and polyunsaturated fats. When ingested in moderation, these fats can help minimize the risk of heart disease.

6. Milk

Nutritional Value

Serving	Calories	Calcium	Protein	Fat
100 g	60 kcal	125 g	3 g	50 g

Milk is a nutrient-rich liquid that mammals generate to sustain their young. It is a staple food in many civilizations, and humans have it because of its excellent nutritional worth. Milk is used to manufacture various dairy products, including yoghurt, cheese, butter, and others, and it is also drunk as a beverage. It is one of the high calorie healthy foods.

How does it help to gain weight?
Milk is a good source of high-quality protein, as it contains all the essential amino acids the body needs for tissue construction and repair. They are also an excellent source of calories and beneficial nutrients, which can aid in healthy weight gain. Moreover, milk is high in calcium, a mineral necessary for strong bones and teeth and proper muscle and nerve function. Many milks are also fortified with vitamin D, which combines with calcium to promote bone health and regulate immunological function. You can also read about BMR and use a BMR calculator to learn more about calories and basal metabolic rates. 

7. Nuts and dry fruits

Nutritional Value

Serving	Calories	Carbohydrates	Protein	Fat
100 g	500-600 kcal	60g	3 g	0.4 g

Nuts and dried fruits are nutrient-dense foods with several health benefits due to their high levels of vitamins, minerals, healthy fats, and antioxidants. These items are frequently eaten as snacks, mixed into dishes, or used in baking and cooking. They can be swallowed whole, diced, sliced, or ground, making them adaptable to a healthy diet. They are one of the high calorie healthy foods that you can choose from the list of high calorie foods for weight gain. Nuts and dry fruits can be made a great addition to the list of your healthy evening snacks. 

How does it help to gain weight?
Nuts are abundant in monounsaturated and polyunsaturated fats and omega-3 and omega-6 fatty acids. These fats are heart-healthy and can aid with cholesterol management and assist in healthy weight gain. Nuts are high in plant-based protein, making them an excellent choice for vegetarians and vegans who aid muscle growth and weight gain. The dietary fiber in nuts and dry fruits helps promote a healthy gut and regulate bowel movements.

8. Dark Chocolate

Nutritional Value

Serving	Calories	Carbohydrates	Protein	Fat
100 g	600 kcal	60g	5 g	40 g

Dark chocolate is a form of chocolate consisting entirely of cocoa solids and fat, with no milk solids added. It has a more significant percentage of cocoa solids than other forms of chocolate, giving it a more robust and less sweet flavor. Dark chocolate’s main constituents are cocoa beans, butter, and sugar. It’s famous for its rich, complex flavor and potential health advantages. 

How does it help to gain weight?
Dark chocolates are healthier than milk chocolates because of their dense nutritional profile. They are considerably high in calories and fats which is beneficial in gaining weight. Dark chocolate also contains a lot of antioxidants, especially flavonoids. Antioxidants protect cells from free radical damage, which is generated by unstable chemicals that lead to aging and disease. Dark chocolate consumption has been linked to improved heart health. Dark chocolate contains flavonoids, which may help relax blood vessels, enhance blood flow, and lower the risk of heart disease. You can also read about BMI and use a BMI Calculator to learn more about calories and body mass index.

9. Full-fat Dairy Products

Nutritional Value

Serving	Calories	Carbohydrates	Protein	Fat
100 g	61 kcal	4.7 g	3.2 g	3.7 g

Full-fat dairy products are made from milk and contain more fat than their low-fat or skim counterparts. These goods include whole milk, full-fat yogurt, cream, cheese, and butter. While full-fat dairy products have been controversial due to worries about saturated fat intake, current research suggests that moderate use of full-fat dairy products can be part of a balanced diet and may provide various nutritional benefits.

How does it help to gain weight?
Full-fat dairy products provide a practical and balanced approach to gaining weight. Whole milk contains calcium, vitamin D, vitamin A, and protein. These nutrients are necessary for bone health, immunological function, and overall wellness. Whole milk’s fat content also aids in the absorption of fat-soluble vitamins. Probiotics, beneficial microorganisms that support gut health and digestion, are found in full-fat yogurt. It also contains protein, calcium, and several vitamins and minerals. They contribute imperatively to weight gain and other health benefits.  

10. Fats and oils

Nutritional Value

Serving	Calories	Saturated fat	Monosaturated fat	Fat
100 g	600 kcal	18 g	36 g	100 g

Fats and oils are necessary parts of the human diet. They are organic molecules that serve as a concentrated energy source and belong to the macronutrient class known as lipids. Fats and oils have essential bodily roles, including energy production, cell structure maintenance, fat-soluble vitamin absorption, and overall health. They are one of the best options that you can choose from the list of high calorie foods for weight gain. 

How does it help to gain weight?
Fats and oils are concentrated energy sources. They provide the body with a consistent fuel supply, especially when glucose (from carbohydrates) is scarce. The body reserves this fat in adipose tissue, which enables weight gain. Fats are also an essential component of cell membranes. They aid in maintaining cell wall integrity and fluidity, ensuring appropriate cellular activity.

11. Seeds

Nutritional Value

Serving	Calories	Carbohydrates	Fiber	Fat
100 g	500 kcal	40 g	18 g	42 g

Seeds are essential to many plants’ reproductive structures, transporting genetic material and nutrients needed for new plant growth. They come in various sizes, shapes, and flavors and are popular among humans and animals due to their high nutritional value. Seeds are appreciated for their ability to generate new plants and their potential health advantages.

How does it help to gain weight?
Many seeds contain beneficial fats, such as omega-3 and omega-6 fatty acids. These fats are required for various body activities, including brain health, cardiovascular health, and hormone production. Since seeds are high in plant-based protein, they are an ideal choice for vegetarians and vegans. Protein is required for muscle upkeep, tissue healing, and growth in general. Both of these factors collectively contribute toward weight gain.

12. Cheese

Nutritional Value

Serving	Calories	Carbohydrates	Fiber	Fat
100 g	400 kcal	1.3 g	22 g	33 g

Cheese is a popular dairy product that coagulates milk proteins and separates solid curds from liquid whey. Because of the numerous techniques of manufacture, aging, and flavoring, it comes in various textures, flavors, and sorts. For millennia, cheese has been a staple meal in many cultures, and it is utilized in multiple culinary applications, from simple snacks to gourmet feasts. It is one of the high calorie foods that you can choose from the list of high calorie foods for weight gain. 

How does it help to gain weight?
Cheese contains a lot of high-quality protein necessary for muscle growth, repair, healthy weight gain, and overall body function. Cheese is a good source of calcium, which is essential for strong bones and teeth, as well as nerve transmission and muscular contraction.

13. Avocados

Nutritional Value

Serving	Calories	Carbohydrates	Fiber	Fat
100 g	160 kcal	8.5 g	2 g	14.7 g

Avocado is a nutritious fruit with a creamy texture, rich flavor, and outstanding health advantages. While commonly misidentified as a vegetable, avocados are berries in the Lauraceae family. They are native to Central and South America but are now grown worldwide due to their high nutritional content. Avocado is one of the high-calorie foods that you can choose from the list to gain weight. 

How does it help to gain weight?
Avocados are an excellent source of antioxidants, vitamins, and fiber. To attain healthy weight gain, one can include avocados in several meals, sandwiches, salads, and other dishes. Avocados’ monounsaturated fats have been linked to improved heart health by lowering bad cholesterol and increasing good cholesterol. The high potassium concentration aids in blood pressure regulation. Avocados can aid with weight management due to their calorie and healthy fat content, which can help you fuel with energy and some extra kilos.

14. Chickpeas

Nutritional Value

Serving	Calories	Carbohydrates	Fiber	Fat
100 g	164 kcal	27.4 g	8.9 g	2.6 g

Chickpeas are a kind of legume that is part of the Fabaceae family. They have grown for many years and are popularly consumed worldwide because of their savory flavor and nutritional value. Chickpeas are frequently utilized in many different recipes, including soups, stews, salads, and even as the primary component of hummus. It is one of the high calorie foods that you can choose from the list of high calorie foods to gain weight. 

How does it help to gain weight?
Chickpeas are a plant-based solid protein source, making them a good choice for vegetarians and vegans. There are many protein-rich foods, and protein is required for tissue development and repair, immune function support, and overall health. These legumes are high in soluble fiber, promoting a healthy gut and enabling regular bowel movements. 

15. Whole Grains (Brown Rice)

Nutritional Value

Serving	Calories	Carbohydrates	Fiber	Fat
100 g	112 kcal	23.4 g	1.8 g	0.9 g

Whole grains have retained their entire structure, including the bran, germ, and endosperm. They are thought to be healthier because they contain more minerals and dietary fiber than refined grains. Brown rice is a popular whole grain that has gained popularity due to its nutritional value. They are one of the high calorie foods that you can choose from the list of high calorie foods to gain weight. 

How does it help to gain weight?
Brown rice’s fiber content aids digestion, promotes gut health, and may help with blood sugar control. It is also a complex carbohydrate that slowly releases energy over time, which can help prevent blood sugar spikes and crashes. The nutrients present in brown rice are incredibly beneficial for attaining healthy weight gain.

16. Sweet Potatoes

Nutritional Value

Serving	Calories	Carbohydrates	Fiber	Fat
100 g	86 kcal	20 g	3 g	0.1 g

Sweet potatoes are starchy root vegetables in various colors, including orange, purple, and white. They are popular in many cultures for their naturally sweet flavor and versatility in cooking. Sweet potatoes are delicious and high in critical nutrients, making them a popular healthy-eating option. However, they are one of the high-calorie foods that you can choose from the list to gain weight. 

How does it help to gain weight?
Sweet potatoes are high in vitamins A and C. Vitamin A is necessary for good vision, skin, and immune function. In contrast, vitamin C is an antioxidant, promoting immune health and collagen formation. Sweet potatoes effectively help in muscle buildup and weight gain. They also contain minerals such as potassium, which helps to regulate blood pressure and fluid balance. Sweet potatoes are a good source of soluble and insoluble dietary fiber, which is necessary for proper digestion and preventing constipation. 

17. Full-Fat Cottage Cheese

Nutritional Value

Serving	Calories	Carbohydrates	Fiber	Fat
100 g	98 kcal	3.4 g	1 g	4.3 g

Full-fat cottage cheese is a dairy product manufactured from cow’s milk curds. It is named “full-fat” because it is produced with whole milk, containing its natural fat content. Cottage cheese has a creamy texture and a somewhat sour flavor. It is one of the high calorie foods you can choose from to gain weight. 

How does it help to gain weight?
Cottage cheese is a high-protein food necessary for muscle regeneration, immunological function, and overall tissue health. Cottage cheese will help in muscle build and promote weight gain healthily. While full-fat cottage cheese has more fat than low-fat or fat-free variants, its fats are primarily good fats like monounsaturated and polyunsaturated fats. These lipids are necessary for brain function, hormone synthesis, and nutrient absorption. Consider incorporating full-fat cottage cheese into their 3000 calorie diet plan. 

18. Pasta And Wheat Products

Nutritional Value

Serving	Calories	Carbohydrates	Fiber	Fat
100 g	157 kcal	51 g	14.5 g	9 g

Pasta and wheat products are basic meals that have been consumed for ages by diverse cultures around the world. They are made from wheat, a cereal grain, and are a good source of calories, carbs, and other nutrients. It is one of the high calorie foods that you can choose from the list of high calorie foods to gain weight. 

How does it help to gain weight?
Pasta is high in carbohydrates, primarily starch, the body’s primary energy source and essential for brain function. It also contains a small quantity of protein, which aids in muscle repair. While regular pasta is not exceptionally high in fiber, whole wheat pasta has more dietary fiber, which aids digestion, promotes a sensation of fullness, and aids in blood sugar regulation.

19. Eggs

Nutritional Value

Serving	Calories	Carbohydrates	Fiber	Fat
100 g	77 kcal	1.1 g	0 g	11 g

Eggs are one of the best sources of whole protein, containing all nine essential amino acids. It also contains two antioxidants, namely, Lutein and Zeaxanthin, which can help combat oxidative stress and shield against visual impairments. The fat presence in egg yolk also helps better absorb these two carotenoids of Lutein and Zeaxanthin. Another essential nutrient found in egg yolk is Choline, which helps in the production of  acetylcholine that maintains the health of the nervous system

How does it help to gain weight?
Eggs are an excellent source of protein, which helps build muscles and promote healthy weight gain. For weight loss, it is advisable to avoid egg yolk. However, egg yolk is rich in heart-healthy fat, which helps you bulk up. Many athletes and bodybuilders promote the consumption of eggs as it helps in muscle development and also enhances body weight. 

20. Yogurt with Whole Milk

Nutritional Value

Serving	Calories	Carbohydrates	Fiber	Fat
100 g	61 kcal	4.7 g	0 g	3.3 g

Yogurt made with whole milk is a rich source of fat, carbohydrates, and protein. It can be part of a balanced diet to help with weight gain and also help boost several aspects of one’s overall health. It helps build and maintain muscle strength, enhances bone health, and improves digestion. 

How does it help to gain weight?
The well-balanced mix of protein, fats, and carbohydrates extracted from whole milk yogurt makes it an excellent addition to one’s weight-gain diet. The food can be combined with other ingredients to enhance its calorie content, such as fruits or nuts. A half-cup serving of whole milk yogurt can extend 160 calories, which can help one gain weight and also keep their nutritional needs at par.  

How do High Calorie Foods help in Weight Gain

High calorie foods for weight gain contribute through several mechanisms. Consuming more calories than their body expends regularly leads to a calorie surplus necessary for weight gain. Here’s how to use high calorie foods for weight gain:

1. Caloric Surplus

Weight gain occurs when a consistent surplus of calories is consumed compared to calories expended. These high-calorie foods provide abundant calories, contributing to weight gain when consumed more than daily energy needs.

2. Energy Storage

The body stores excess calories as glycogen (liver and muscle) energy reserves and predominantly as fat in adipose tissue.

3. Fat Accumulation

High calorie foods for weight-gain journeys are often rich in fats, which provide a concentrated source of calories. When dietary fat intake exceeds the body’s immediate energy needs, the excess is stored as adipose tissue.

4. Muscle Mass Growth

High calorie diets can support the growth and maintenance of lean muscle mass. Protein, an essential component of muscle tissue, is often found in these foods. Adequate protein intake, combined with resistance exercise, can promote muscle growth, contributing to weight gain in a healthy manner.

5. Hormonal Regulation

Consuming excess calories can affect the hormonal regulation of appetite and metabolism. Overeating, particularly when consuming high calorie foods, can alter hormones that regulate hunger and satiety, potentially leading to increased calorie intake.

Benefits of eating High Calorie Foods

Gaining weight can be just as difficult for some folks as losing weight. Consumption of foods high in calories is often followed owing to certain medical conditions or in cases of malnutrition. However, the diet can also help one improve muscle mass, get proper nutrition, and have other health benefits. Below are some benefits of consuming high calorie foods for weight gain. 

1. Improves muscle mass

Consuming nutritious foods like lean meat, whey protein, eggs, and dairy products included in the high calorie meal plan significantly helps build muscle mass. One can extract the rich benefits of omega-3 fatty acids, carbohydrates, vitamins, fibers, proteins, etc., through these food items.  

2. Healthy weight gain

Consuming foods high in calories does not refer to achieving calorie intake through junk food and processed items. It includes eating a balanced mix of all the essential nutrients that will promote overall body development. The weight gained from consuming nutritious foods high in calories is healthy and safe, keeping health risks such as bloating, stomach distress, and fluid retention at bay. 

3. Builds muscle strength

Foods like chicken breast, eggs, tofu, milk, almonds, and quinoa are some of the items included in high-calorie foods for weight gain. These foods contain essential nutrients like proteins, Vitamin B, and phosphorus, which help in healthy growth and muscle strengthening. 

4. Good nutrition

The high calorie meal plan is a balanced diet that consists of macronutrients such as carbohydrates, protein, and fat, which assist in the body’s nutritional growth. The daily calorie intake under the diet is completed through the consumption of healthy foods that have high nutritional value, which adds various health benefits to the body. 

Who needs to have High Calorie Foods

From a scientific perspective, the need for calorie-dense foods is all because of energy balance, metabolism, and individual physiological requirements can be understood. Here are some scenarios where individuals may need to consume foods rich in calories:

1. Energy Expenditure

Caloric needs are primarily determined by an individual’s total daily energy expenditure (TDEE), which includes the basal metabolic rate (BMR), physical activity, thermic effect of food (TEF), and adaptive thermogenesis. People with higher TDEEs due to more significant physical activity, labor-intensive jobs, or exercise regimens will require more calories to meet their energy demands. Use a TDEE calculator to estimate your Total daily energy expenditure. 

2. Athletes and Exercise

Athletes participating in endurance sports, strength training, or high-intensity activities expend more energy. Their increased energy expenditure necessitates a higher caloric intake to maintain performance, repair muscle tissue, and sustain energy levels.

3. Metabolism

Genetics, age, and lean body mass influence each person’s metabolic rate. Individuals with a naturally higher basal metabolic rate may need more calories to maintain their weight or health.

4. Underweight and Malnutrition

People who are underweight or malnourished often need to increase their calorie intake to gain weight and improve their nutritional status. This is critical to restore healthy body composition and support organ function.

5. Elderly Individuals

Aging can result in decreased appetite and muscle mass. Older adults may require calorie-dense foods to meet their energy needs and maintain muscle mass and bone health.

6. Illness and Recovery

Recovering from illness, injury, or surgery can increase the body’s energy demands due to the energy needed for tissue repair and healing. Consuming extra calories during this period is essential for a speedy recovery.

7. Pregnancy and Lactation

Women have increased energy requirements to support fetal growth and milk production during pregnancy and breastfeeding. Calorie-rich foods are essential to ensure an adequate nutrient supply for the mother and baby’s needs.

8. Medical Conditions

Certain conditions like hyperthyroidism or cystic fibrosis can elevate metabolic rates, increasing energy expenditure. In such cases, individuals may need to consume more calories to maintain a healthy weight and support overall health.

9. Specific Goals

In some instances, individuals may have particular goals, such as muscle building, which requires a calorie surplus to support muscle growth and recovery.

It is crucial to understand that while consuming calorie-rich foods is necessary in these situations, the quality of calories should be considered. Nutrient-dense foods rich in essential vitamins, minerals, and macronutrients should be prioritized to ensure overall health and well-being.

How to add High Calorie Foods into your Diet

1. Choose healthy fats
Include healthy fats in your diet. Avocados, nuts, seeds, olive oil, and nut butter are all excellent choices. These foods are high in calories and provide necessary nutrients.

2. Use nut butter
Spread nut butter, such as peanut butter or almond butter, on toast, crackers, or fruit. You may also add it to smoothies to add calories.

3. Opt for whole milk
Choose whole or plant-based milk with more calories, such as coconut or almond milk. These can be added to smoothies, cereals, and dishes.

4. Consume cheese
Add cheese to your meals by grating it on pasta, melting it into casseroles, or using it as a sandwich or wrap filler.

High Calorie Indian Diet Plan

There are various ways through which one can increase their calorie intake, however not all the choices can be considered healthy. It is exponential that while escalating the foods high in calorie into their diet, they take careful consideration of the overall nutritional profile of the food item. Below mentioned is a diet plan of foods high in calorie that one can follow for healthy weight gain. 

Early Morning Drink	Detox drink	Fennel Seeds Water
Breakfast	Multigrain Avocado Toast with Protein shake	Multigrain Bread ( 3 slices) , Avocado (100g) , Olive Oil ( 5g) Protein Powder (45g)
Mid Morning	Sattu Drink	Sattu powder ( 2 tbsp), Mint Leaves ( 1 tbsp, chopped), Cumin Powder( ¼ tsp), Ajwain Powder ( ¼ tsp) , Water ( 1 glass)
Lunch	Tofu curry with Oats chapati	Tofu (150g) , Vegetables (100g) , Oil (1 tsp) Oats Flour (30g) , Besan (25g)
Dinner	Vegetable quinoa	Quinoa(45g) , Vegetables (150g), Soya chunks (40g) , Oil (2 tsp)
Post- Dinner	Detox Drink	Green Tea

High Calorie Foods to Avoid

You should be cautious and aware of your bodily needs while you consume calorie-dense foods. There are many calorie-dense foods that might not suit you and might be harmful to you. Regularly consuming some high calorie foods for weight gain can be detrimental. Burgers, fries, pizza, and sugary snacks are frequently heavy in calories, bad fats, and added sugars. Obesity, weight gain, raised cholesterol levels, and an increased risk of heart disease and type 2 diabetes can all result from excessive consumption of these. We will tell you from the list of high calorie foods to gain weight and their side effects.

1. Processed foods

Here are some examples of processed foods and their side effects-

• Snacks and sweets
• Side effects- Weight gain, higher risk of type 2 diabetes, dental decay, energy crashes, and significant mood fluctuations are all possible side effects.
• Fast Food
• Side effects- Weight gain, increased risk of heart disease, high blood pressure, high cholesterol, and digestive difficulties are all possible side effects.
• Processed meat
• Side effects- Side effects include an increased risk of colorectal cancer, heart disease, and potentially elevated salt and preservative levels.

2. Fast food

Here are some examples of fast foods and their side effects-

• Burgers
• Side effects—A diet high in saturated fats, sodium, and calories can lead to obesity, heart disease, and high blood pressure.
• French Fries
• Side Effects- High in trans fats, sodium, and calories; may cause weight gain, high blood pressure, and an increased risk of heart disease.
• Pizza
• Side effects- Saturated fats and sodium; repeated consumption can lead to weight gain, high cholesterol, and cardiac issues.

3. Fried foods

Here are some examples of fried foods and their side effects-

• French Fries
• Side effects– Excess consumption of foods high in dangerous trans fats can lead to weight gain, an increased risk of heart disease, and higher cholesterol levels.
• Fried Chicken
• Side effects- The breading and frying processes can add extra calories and bad fats, contributing to obesity, heart disease, and high blood pressure.
• Rings of Onion
• Side Effects: Onion rings, like other fried meals, are high in calories and can lead to weight gain and harmful cholesterol levels if consumed frequently.

4. Packaged snacks

Here are some examples of packaged foods and their side effects-

• Cereals with added sugar
• Side Effects- Due to their high sugar content, sugary cereals might contribute to weight gain, tooth decay, and an increased risk of type 2 diabetes.
• Chips made from potatoes
• Side Effects- Consuming potato chips regularly, which are frequently heavy in unhealthy trans fats and sodium, can result in weight gain, high blood pressure, and an increased risk of heart disease.
• Soda
• Side effects- Because of its high sugar content, regular soda use has been associated with weight gain, teeth decay, and an increased risk of type 2 diabetes. Diet beverages with artificial sweeteners may pose additional health risks.

5. Soft drinks

• Coca-Cola
• Side effects- High in sugar and caffeine, which can cause weight gain, dental problems, and an elevated heart rate. Excessive consumption may also increase the risk of type 2 diabetes and metabolic syndrome.
• Pepsi
• Side effects- Pepsi, like Coca-Cola, includes significant levels of sugar and caffeine, which can result in the same potential adverse effects such as weight gain, tooth problems, and higher heart rate.
• Mountain Dew
• Side effects: Standard cola contains considerably more caffeine and sugar than standard cola, potentially worsening the adverse effects of caffeine and sugar use. Excessive intake might result in weight gain, tooth issues, and an elevated heart rate.

What are the components of High calorie foods?
Calorie is a unit of energy that measures how much energy one extracts from food consumed. When people start to consume more calories than they are spending, the calorie surplus starts to become body fat. This serves as the body’s fuel to stay energized throughout the day. The primary sources of calories are carbohydrates, proteins, and fats. However, fat-rich foods will have far more calories than foods rich in carbs and proteins. Below are the details of the components of foods high in calorie 

1. Carbohydrates

There are many carbohydrate-rich foods, which are a significant energy source in our diet. They provide around four calories per gram. Sugary snacks, pastries, and certain processed foods heavy in carbohydrates can lead to high calorie consumption

2. Fats

Fats are the most calorie-dense macronutrient, with around nine calories per gram. High fat foods, mainly those high in harmful saturated and trans fats, can considerably increase calorie intake. Examples are fried foods, butter, oils, fatty cuts of meat, and a variety of sweets.

3. Proteins

Proteins also contribute to calorie content, supplying around four calories per gram. Protein-rich foods such as meats, poultry, fish, and some dairy products, while not as calorie-dense as fats, can contribute to the caloric load.

Homemade High Calorie Food Recipes

We will also tell you about some homemade calorie dense food recipes. You can easily prepare them at home and enjoy it. They are also really beneficial for your health. Here are some examples:

1.Banana Milkshake

Ingredients 

1. Cinnamon Powder- 0.25 tsp
2. Banana- 1
3. Cow milk- 1 Cup
4. Sugar- 0.5 tbsp
5. Vanilla extract- 0.5 tsp

How to make

1. Peel the bananas and chop them.
2. Transfer the chopped bananas, vanilla and milk into the blender.
3. Add raw sugar or your preferred choice of sweetener. You can choose to omit the sweetener.
4. Blend everything until smooth and creamy. If you find the banana shake to be too thick for your liking, add a few splashes of water and blend again.
5. Pour the milkshake in glasses and serve right away. One can easily resort to Banana shake for weight gain.

2. Vegetable Quinoa

Ingredients 

1. Olive Oil- 10 ml
2. Paneer- 40 gm 
3. Ripe Tomato- 30 gm
4. Onion- 20 gm
5. Quinoa – 40 gm
6. Capsicum Green- 25 gm

How to make

1. In a saucepan, add vegetables stock to a boil stir in the quinoa and reduce heat flame. coven n simmer for 20 min
2. While quinoa is cooking , heat olive oil , add  capsicum, tomato ,onions, Paneer, Quinoa, stir for 3 min then cover and heat over low flame
3. Stir vegetable paneer mixture in to the cooked quinoa. 
4. Cover and allow to sit for 10 min then serve.

3. Paneer Parantha

Ingredients 

1. Multigrain Flour- 30 g
2. Paneer- 30 g
3. Ghee- 1 tsp
4. Green chillies- 0.5 tsp
5. Onion- 2 tbsp

How to make 

1. In a large bowl, combine whole wheat flour, some oil and salt.
2. Add enough water and knead to make a soft and smooth dough. 
3. Make the dough smooth by kneading it with your fist. 
4. Cover with a damp cloth or plastic wrap and let the dough rest for at least 15 mins and up to 30 mins while you prepare the filling.
5. In a bowl, grate the paneer with a box grater or you can also crumble using your fingers.
6. Add onions, green chili and freshly chopped cilantro.
7. Add the spices – red chilli powder, garam masala, anardana (or amchur powder) and salt. Mix everything well. The filling is now ready.
8. Take a medium-sized dough ball. With the help of your palms, roll it and then flatten it lightly. Dip the ball in dry flour and place on the rolling base. Roll out a roti of about 5 inches in diameter.
9. Scoop out some paneer stuffing and place it in the center
10. Take the edge and make small pleats and gather the pleats to join in the centre. When the pleating is complete, the stuffing will not be visible and it’ll look like a dumpling.
11. Next, flatten this dumpling in the center, dip it in dry flour on both sides, and place on the base and roll it evenly, Keep rolling the dough as you would a pie crust, trying to maintain the same thickness throughout. Roll with gentle hands, applying  equal pressure on all sides. • Make sure the edges are not very thick. Apply dry flour as needed while rolling.
12. If by chance any filling comes out, simply cover the torn end with a small piece of dough. 
13. Heat the tawa (skillet or griddle). Place the rolled paratha on the hot tawa. 
14. Spread the ghee or vegetable oil evenly over the paratha with the back of the spoon. Now we want to cook until there are some brown spots on the paratha.
15. Flip the paratha and top with ghee/oil on the other side. Spread it evenly over the surface. Cook until there are brown spots while pressing gently with the spatula.
16. Spread ghee/ oil on the second side and press the edges of the paratha till it is evenly brown and well cooked.
17. When both sides have golden brown spots, transfer the paratha to a plate lined with a paper towel.
18. Repeat these steps till all the parathas are cooked. Now take it off the tawa and keep it in an insulated container 

4. Vegetable and Cheese Wrap

Ingredients 

1. Multigrain Flour- 40 g
2. Capsicum green- 15 g
3. Carrot Orange – 15 g
4. Cheese Slice- 1 g

How to make

1. Make multigrain roti. 
2. In a pan sauté onion slices, capsicum, carrot and chickpeas. 
3. To the tortillas, spread coriander chutney and add the sautéed vegetables. 
4. Add a cheese slice to each roti. 
5. Put them on the pan and cook with ghee. 
6. Can be served with coriander chutney.

Do high calorie Foods affect Health

Calorie-dense foods can affect your health positively and negatively. High calorie foods for weight gain give the body the energy it needs for daily tasks, exercise, and maintaining bodily functioning. Consuming foods high in calories might help people who are underweight or need to gain weight for medical reasons reach a healthy weight. Excessive consumption of high calorie foods, mainly those heavy in added sugars and harmful fats, can result in weight gain and obesity. As a result, the risk of different health concerns such as heart disease, diabetes, and joint difficulties rises. Abundant-calorie diets, significantly those abundant in processed and sugary foods, can contribute to metabolic diseases such as insulin resistance, a precursor to type 2 diabetes.

Expert Review on High Calorie Foods

High calorie foods primarily help with weight gain, which some people may be advised to attain owing to certain medical conditions. Malnutrition or personal preferences can also make people resort to foods high in calories. People who want to gain weight or grow muscle may need to ingest more calories than they expend. Whole grain bread, avocados, chickpeas, rice, or sweet potatoes are some foods high in calories. Calorie-dense foods can assist them in meeting their caloric intake targets more effectively. People who work physically demanding occupations or engage in strenuous physical activity, such as sports, laborers, or military personnel, may require a greater calorie intake to maintain their energy levels and performance. Individuals who are underweight or suffering from malnutrition as a result of medical illnesses, eating disorders, or other circumstances may require extra calories to maintain healthy weight gain and overall well-being.

References

Fulgoni, Victor L. 2013. “Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008.” NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545982/.

Huth, Peter J. 2013. “Major food sources of calories, added sugars, and saturated fat and their contribution to essential nutrient intakes in the U.S. diet: data from the national health and nutrition examination survey (2003–2006).” NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3751311/.

“Milk and Dairy Products and Their Nutritional Contribution to the Average Polish Diet.” 2019. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723869/.

FAQs

1. Which food gives highest calories?

Granola, tofu, meat or avocados are some of the foods high in calories. These items are also rich in several other nutrients. Thus, they aren’t helpful for weight gain but also extensively give various health benefits. 

2. What meal has the most calories?

Foods like chicken nuggets, onion rings or ones made with meat are meals that have the most calories. These foods help in gaining weight, however, it is necessary that when you consume foods high in calorie, you should also take into consideration their nutritional profile. One should intake calorie dense foods that are also rich in other nutrients which can help in overall development of health. 

3. Which fruit has highest calories?

The fruit of avocados has the highest calories containing monounsaturated fats, vitamins C, E and K and minerals such as potassium and magnesium. They help in overall development of one’s health along with promoting weight gain. 

4. What foods are high in calories to gain weight?

Rice, Whole Grain Bread, Potatoes, Salmon and Oily fish, Peanut butter, milk, nuts and dry fruits, dark chocolate, and full-fat dairy products are some of the foods high in calorie to gain weight. They are also packed with several essential nutrients, minerals and vitamins which boost many aspects of health.

5. What foods help you gain weight fast?

Foods with high calorie content are the ones that help you gain weight fast. Calories are mainly obtained from foods that are rich in carbs, proteins and fats. Rice, dairy products, fish or meats are some of the foods that are exponentially helpful in gaining weight. 

6. What 3 foods make you gain weight?

Milk, rice or dried fruits can be considered as the 3 fruits that can help one achieve healthy weight. These foods are high in calories and nutrients such as protein, calcium or carbs. They help in gaining some kilos, improves muscle mass and also builds and maintains strength of the muscles. 

7. How to gain 5 kg weight in 1 month?

You can gain 5kg in a month by doing calorie surplus which is eating more calories than you burn. Weight gain depends on several factors such as genetics, lifestyle, diet, hormones, sex or medical health. Regular exercise which increases muscle gain along with a high calorie diet that is rich in all essential nutrients can help one achieve weight gain. 

8. How can I get 4000 calories a day?

You can get 4000 calories a day by eating nutrient-dense foods like milk, fruit, nuts, green vegetables, and seeds. You can make smoothies or shakes out of them by adding some scoops of protein powder. Snack more often but make sure you choose only the healthy snacks which are rich in protein and healthy fats such as nuts, peanut butter, cheese, dried fruits, and avocados.

9. How can I increase 300 calories?

You can increase 300 calories by eating more calories through nutrient-rich foods such as Milk, Rice, Dried fruits, Homemade Protein Smoothies, Red Meat or Fatty and Oily Fish. Start your day with banana smoothies and snack more often on healthy snacks such as dry fruits, avocados or nuts.