Food gives your body the energy it needs, and that energy is measured in calories. Some foods have more calories, which means they pack more energy into smaller portions.
You may want these high-calorie foods to boost your energy intake, which can help you gain or maintain weight.
However, the quality of calories is just as important as the quantity. Two foods with the same calorie content do not necessarily affect your body in the same way. For example, you can consume 90 calories from a ripe banana or 90 calories from a soda with over 20 grams of sugar, but the metabolic effects of the two bananas will not be the same.
Choosing nutritious, high-calorie foods can support healthy weight gain while minimizing risks.
Carbohydrates are the main source of energy for the body. They provide four calories per gram and should make up the bulk of your diet, making up 45-65% of all the calories you eat.
Fiber is a carbohydrate and is essential for gut, heart, metabolism and immune health. Eating complex carbohydrates such as whole grains, beans, legumes and fruits provides fiber and long-lasting energy.
Grains
Grains include foods made from 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 cereal:
- One-half cup (76 grams) of cooked spaghetti: 118 calories
- Half a cup (92 grams) of cooked quinoa: 111 calories
- Half a cup (79 grams) of cooked rice: 102 calories
- One-half cup (117 grams) of cooked oatmeal: 83 calories
- A slice of whole wheat bread: 82 calories
Try to choose whole grains, such as whole wheat bread, brown rice, and oats, over refined grains, such as white bread, white rice, and cereal. Whole grains are usually considered healthier because refining the grain removes important nutrients such as fiber, B vitamins and iron.
Beans, peas and lentils
Beans, peas and lentils contain both carbohydrates and vegetable protein, which means they are high in calories and nutrients. Calories in some beans, peas, and lentils include:
- Half a cup (82 grams) of cooked chickpeas: 135 calories
- Half a cup (100 grams) of cooked lentils: 115 calories
- Half a cup (86 grams) of cooked black beans: 114 calories
- Half a 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 butternut squash: 82 calories
- One cup of carrots: 53 calories
Protein consists of amino acids that are involved in the production of muscles, hormones and enzymes. Proteins also facilitate cell repair, growth and development.
The recommended minimum protein intake is 0.8 grams per kilogram of body weight for adults. For example, someone who weighs 77 kilograms—about 170 pounds—should have about 62 grams of protein a day. The Dietary Guidelines for Americans recommend getting 10-35% of your daily calories from protein sources.
Optimal protein intake varies from person to person. If you’re pregnant, breastfeeding, exercising regularly, or recovering from an injury, you may need more protein.
One gram of protein provides four calories. However, protein is a secondary source of energy; its primary task is to build muscle. If you want to gain weight, it’s important to eat enough calories from other sources, such as carbohydrates, so your body can use protein to build muscle instead of providing energy.
Some sources of protein include meat, eggs, dairy products, tofu, beans, legumes, nuts and seeds.
Eggs and meat
Eggs, red meat, poultry and fish contain large amounts of protein and fat; therefore, they are high in calories. Here’s how many calories each type of food can provide:
- One large egg: 72 calories
- 3 ounces (84 grams) of cooked ground beef with 30% fat: 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 include milk, yogurt, kefir, and cheese, which provide protein, fat, and calcium. Adults are recommended to consume 3 cups of dairy products per day. Here’s how many calories different dairy products can provide:
- 1 cup of Greek yogurt: 230 calories
- 1 cup whole milk: 149 calories
- Half an ounce (14 grams) of cheddar cheese: 58 calories
At nine calories per gram, fat provides the most 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 fats: saturated and unsaturated fats. A high intake of saturated fat can increase the risk of heart disease.
Most of your fat intake should come from unsaturated fats called polyunsaturated and monounsaturated fatty acids. These heart-healthy fats are found in:
- Nuts and nut butters: You can choose from many types of nuts, including almonds, hazelnuts, walnuts, cashews and pistachios. For example, half an 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 flax seeds are good options. Half an ounce (14 grams) of chia seeds contains 69 calories.
- Liquid non-tropical oils: These oils include olive, canola, safflower and sunflower oils. Each tablespoon of oil contains about 120 calories.
- fish: Some fish, such as salmon, herring and sardines, contain more fat. They are called fatty fish and have a high content of omega-3 fatty acids (polyunsaturated fats). A 3-ounce serving of salmon provides 170 calories, and one can (3.75 ounces) of sardines contains 191 calories. Although these fish are high in fat, they are still considered lean proteins.
Although most animal foods contain saturated fatty acids, they also provide other essential nutrients such as protein, vitamins and minerals. If you want to reduce your saturated fat intake while still eating animal-based foods, you can limit fast food, fried foods, and some processed foods.
Lean meats and low-fat or fat-free dairy products contain less saturated fat, so they also have fewer calories. Talk to your healthcare provider about which fat options are best for you when it comes to increasing your calorie intake.
When adding more calories to your diet, there are three main factors to consider: the source of the calories, how fast you’re adding calories, and how much you’re adding.
Make sure the food source is healthy
Not all high-calorie foods are equally nutritious. Some contain mostly simple carbohydrates, sugar, trans fat, and sodium, while others contain complex carbohydrates, fiber, protein, and healthy fats.
Ultra-processed foods tend to be high in calories with low nutritional value. Eating ultra-processed foods is associated with health risks such as increased belly fat, blood lipid levels, and cardiovascular risk.
When choosing high-calorie foods, look at the nutrient profile. Opt for nutrient-dense foods over high-calorie, low-nutrient foods such as soda, candy, fried foods, and fast food.
Read nutrition labels and ingredients for information on nutrients per serving. Choose high-calorie foods that consist of complex carbohydrates, fiber, and protein that have little or no saturated fat, added sugar, and sodium.
Increase your intake gradually
When you increase your daily calorie intake, do it slowly. A recent study showed that athletes who added 500 calories to their daily diet gained an average of 0.2 kilograms per week.
Although this study included only 32 athletes, many other studies and sports nutrition guidelines show that adding 300-1,000 calories to the diet, along with physical activity, can increase muscle mass and weight.
Considering that athletes have higher energy needs than most people, a 300-500 calorie supplement is likely to promote weight gain in most people. While weight gain may be your goal when you increase calories, gradually increasing your calorie intake can help you get to the weight you and your healthcare provider have been talking about.
Know your calorie needs
Calories need to be altered based on genetics, lifestyle and environment. Calorie calculators can estimate your calorie needs based on your age, weight, height and activity level.
However, calculators are not accurate; your calorie needs may differ from what the calculator suggests. Your health care provider can guide you about your calorie needs based on many other factors that a calculator cannot put into the equation.
Although weight loss is more prominent in the media, many people are also trying to gain weight. Researchers looked at the weight gain attempts of more than 40,000 people from five countries, including the United States, and found that about 10.4% of men and 5.4% of women tried to gain weight during the year.
Increasing energy intake with calories is only one factor that contributes to weight gain. Many factors influence weight gain. These tips can help you increase your energy and, if necessary, gain weight:
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- Plan your meals the day before: This can help prevent skipping meals in situations where you don’t have time to prepare a meal.
- Have a meal plan: Some people forget to eat, which may be due to poor appetite. A specific eating schedule can help you avoid skipping meals.
- Eat more often: Eating large meals in one sitting can be hard on the digestive and metabolic system. You can reach your target calorie intake by eating smaller meals more spaced throughout the day.
- Start strength training: Strength training has been shown to increase muscle mass, which can increase your overall weight. In addition to strength training, aerobic activities (such as running, swimming, and dancing) can improve muscle mass in adults.
- Prioritize sleep: Sleep can affect body weight. Shorter sleep time is associated with underweight in the elderly.
- Don’t weigh yourself too often: Your body weight fluctuates throughout the day and week, and this is normal. It is better to weigh yourself once a week to see the changes.
- Be careful with weight gain products: Many products are marketed as quick fixes for gaining weight and muscle mass. However, some may contain illegal compounds. The US Food and Drug Administration (FDA) is warning about illegal weight gain products being sold online.
In addition to calorie intake, many other factors affect body weight, including underlying health conditions. You may benefit from seeing your doctor if:
- You can’t gain weight despite following a calorie surplus diet for a while
- You’ve lost weight even though you haven’t changed anything in your diet or lifestyle
- Control your eating (such as restricting or overeating) to help you feel better when you are going through negative emotions or situations
You can also visit your doctor to determine your optimal body weight. Optimal body weight varies from person to person depending on genetics, lifestyle and environmental factors. Body weight is also not always a reliable indicator of health status. You and your healthcare provider can discuss what might be best for you.
High-calorie foods include foods rich in carbohydrates, sources of protein, and healthy fats. You can increase your daily energy intake by eating higher calorie foods. This can help your body fuel and gain weight. However, not all high-calorie foods are equally nutritious. Avoiding foods that are low in nutrients can help minimize health risks while filling your body with more calories.