Healthy Weight Gain Foods

If you are seeking to gain weight, it is necessary that you are maintaining a consistent surplus of calories in your diet. Meaning, you should be consistently eating more calories than you burn off. To add to this, your diet should primarily consist of healthy weight gain foods that are nutrient-dense, as opposed to high-calorie junk foods that provide little to no health benefits. There are a variety of healthier food alternatives that will still supply a generous number of calories to help maintain a caloric surplus.

Here are a few options of healthy weight gain foods that can benefit you on your weight gain journey:

healthy weight gain foods
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Disclaimer: We are not medical professionals or experts. What is written throughout the content of our website is for informational purposes only and should not be taken as medical or professional advice. What you choose to do with the information provided is at your own risk and discretion. Before making any significant changes to your diet and / or lifestyle, be sure to contact your health practitioner.

1. Potatoes

Potatoes make a favorable choice of healthy weight gain foods as they contain a good quantity of healthy carbohydrates, vitamins, and minerals. The skin of potatoes consist of a portion of the food’s nutritional content. There is a generous amount of vitamin C, iron, potassium, and other vitamins and minerals from both the skin and flesh of potatoes. You can get a decent number of calories from potatoes when toppings are added and when used in various recipes.

2. Lean cut meats

Chicken, beef, etc. are easy and convenient sources of direct protein and calories. However, many of these meats often contain a high amount of unhealthy saturated fats, sodium, etc. Lean cut meats have more of this fat content removed and can make a healthier alternative. There are numerous recipes available involving the use of meats, so it is easy to get a good number of calories out of them for weight gain.

healthy weight gain foods

3. Avocados

Avocados can provide you with a decent number of calories and healthy fats in a variety of recipes. This fruit is also a good source of essential vitamins and minerals and has been found to produce different health benefits for the body. Guacamole dip and chips are just one example of snacks that can supply a decent number of calories for weight gain.

Click here to check out other healthy snack ideas for weight gain: 

4. Nuts

Pecans, walnuts, almonds, etc. can all serve as nutrient-dense and calorie-dense options of healthy weight gain foods. With just half a cup of almonds, you can receive hundreds of calories and a generous serving of protein. Aside from a rich calorie and nutritional content, nuts can additionally provide numerous health benefits, and are a helpful source of antioxidants.

healthy weight gain foods

5. Salmon

Salmon has an advantageous source of omega-3 fatty acids, and other healthy fats. We need omega-3 fatty acids in our diet for various purposes. They aid in the promotion of different healthy body functions such as bone health. Salmon additionally contains a decent number of calories. There are an array of recipes involving salmon and other sides and toppings to add, so you can get even more calories to maintain a surplus for weight gain.

6. Protein shakes

One way to get an easy delivery of calories and protein for gaining weight and building muscle, is with the help of protein shakes. There are numerous protein shakes available that also include the addition of other vitamins, minerals, and healthy carbohydrates to aid in muscle recovery. Consume this option of healthy weight gain foods as a pre or post-workout refreshment, or anytime throughout the day for a boost of calories.

Check out these protein powders to blend in with your weight gain shakes:

7. Brown rice

Adding a cup of rice as a side with your meals can supply an extra 200 calories. In comparison with white rice, brown rice preserves more of the nutritional content derived from the foods’ natural source. Rice in general additionally makes for a favorable source of energizing carbohydrates.

healthy weight gain foods

8. Raisins

Grabbing a handful of raisins as a snack from time to time is a quick and easy way to get a boost of calories. Half a cup of raisins can provide over 200 calories. In addition to a high caloric density, raisins are small yet nutrient-packed edibles as well. You will get a variety of essential nutrients from raisins like iron, vitamin B-6, and more. To add, raisins have a high carbohydrate content, providing a good source of energy. However, sometimes there are added sugars in the contents of raisins, so be sure to consume this snack in moderation.

9. Oats / oatmeal

Oats are a healthy food to incorporate into your diet. Add them to your own weight gain smoothies for a boost of protein and other key vitamins and minerals. Eating a bowl of oatmeal can be an energy-boosting meal as well. Add fruit toppings for even more nutritional benefit.

healthy weight gain foods

10. Eggs

Having eggs as a side with your breakfast can provide much benefit. Eggs are a complete source of protein. Complete protein foods contain all of the nine amino acids that are necessary in our diet. This makes eggs a great choice of healthy weight gain foods and can aid in building muscle mass.


1“12 Proven Health Benefits of Avocado.” Healthline, Healthline Media,

2“Food Composition Databases Show Foods — Raisins, Dark, Seedless (Includes Foods for USDA’s Food Distribution Program).” Food Composition Databases Show Foods — Oil, Soybean, Salad or Cooking,