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Best food to gain weight

by Puja
Published: Last Updated on
weight gain

The nutrient-rich diet helps in weight gain. The process of gaining weight can be as difficult as losing weight. There are still a few people who struggle to keep the normal weight. Many people remain underweight regardless of the nutrient-dense food they consume. It is important to make weight gain efforts healthy and effective. Hence, one must try to add healthy foods in a meal plan to build muscle and not fat. Below are some popular foods to help you gain weight or add muscles in a healthy way.

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Milk has been used to gain weight or build muscles for decades. It provides a good balance of proteins, carbs and fats and is a good source of calcium, as well as other vitamins and minerals. Milk is an excellent protein source that provides casein and whey proteins. Several types of research have found that milk when combined with whey or casein protein can lead to greater mass gain than other sources. For over the decades, milk has been used to assist with weight gain.



Rice is a convenient and affordable carb food to gain weight. It is fairly calorie-rich. A high amount of carbs and calories can be obtained from a single serving. Consume rice with proteins and healthy fats.

Dried Fruits

dry fruits

Dried fruits are considered as a high-calorie snack. It provides antioxidants and micronutrients. It has a high sugar content which makes them great for weight gain. Dried fruits not only taste delicious but they also contain lots of fiber, vitamins and minerals. Consume dried fruit with a protein source, such as meat or a whey protein. They also mix well with nuts and natural yogurt, providing a blend of healthy fats, protein and key nutrients.


Avocados are calorie-dense fruit loaded with healthy fats. It is a great food to gain weight. Avocados are high in vitamins, minerals and various beneficial plant compounds.

Nuts and seeds

Nuts and seeds such as Brazil nuts, almonds, walnuts, pecans, cashews, sunflower seeds, flax seeds, and pumpkin seeds contain polyunsaturated fats that add healthy calories to your diet.


They are a good source of vitamin K and carbohydrates. It acts as high-calorie food for weight gain. The starch in potatoes enables the release of energy in the form of glucose. Potatoes can be consumed as baked French fries, wedges or simply the good old jacket potato.


Fish is an important food to gain weight quickly. Seafood, like Salmon, is rich in protein and healthy fats. It contains omega fatty acids that enhance brain functioning. Salmon also contains many nutrients, including omega-3 and protein. It could assist you in gaining weight and building your muscles.


Quinoa is high in fiber and quality protein. It contains high amount of protein, iron and potassium than any other grain. Quinoa contains 222 calories per serving, making it a suitable food for weight gain. It also contains a small amount of omega-3 fatty acids. It is one of the few plant-based complete proteins, having the 9 essential amino acids. Quinoa is non-GMO, gluten-free grain crop which is grown organically.

Dark Chocolate

High-quality dark chocolate provides lots of antioxidants and health benefits. Like other high-fat foods, dark chocolates are rich in calories. It is easy to get calories from it. Dark chocolate is packed with micronutrients and health-promoting compounds, including fiber, magnesium and antioxidants.

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Cheese has been known as a staple food for centuries. It is high in calories, protein and healthy fats. Cheese is incredibly tasty and assists in building muscle. Hence, you can incorporate it into various dishes and easily add several hundred extra calories.

The types of cheese that could be added are Feta, Goat, Mozzarella, Brie and Cream cheese

Whole Eggs


Eggs are one of the healthiest muscle-building foods on the planet. They contain quality proteins and healthy fats. Almost every beneficial nutrient in eggs is found in the yolk. If you want great results, consider eating whole eggs which are a great way of pilling on weight in a healthier way.


Eat poultry with skin as it has more calories in the form of natural fat. However, it has to be cook healthily. Rather boil or roast it as these do not change the poultry value. Chicken and other poultry foods contain essential vitamins and minerals like; phosphorus, calcium, magnesium and B-complex vitamins. Chicken can be combined with many starchy foods such as rice, potatoes, and bread to make a calorie-dense meal like.

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It contains all nine essential amino acids needed for muscle and bone health. It is rich in polyunsaturated and omega-3 fatty acids which help lower your cholesterol levels. Soy is a good source of fiber, iron, calcium potassium and other minerals that boost the immune system.


It is one of the good protein foods as it contains all nine essential amino acids. Tofu is rich in iron, calcium and other minerals.

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The secret behind gaining weight is consuming more calories than you need. Lifting weight is important so that the additional calories can be utilised to build muscle without adding fat. Incorporate the foods on this list into meals and diet plans that you enjoy and can stick with over the long term.