17 Foods for Healthy Weight Gain

Indian rice

Which Foods Cause Weight Gain?

Some people eat so much and never gain weight. Some are even underweight, which is unhealthy because they may suffer weakened immunity, weak bones, infertility, and hair loss. There are some medical conditions that make people underweight — hyperthyroidism, increased metabolism, eating disorders, viral infections, type-1 diabetes, and some other factors such as unhealthy diet, genes, and stress can be reasons some persons are underweight. An effective way to combat this underweight challenge is to eat foods that cause weight gain. However, you shouldn’t eat just any food. There are some healthy foods that will help you gain fat, bone mass, and muscle mass. On the other hand, eating junk foods or unhealthy fats will only cause terrible health conditions. Let’s see some healthy foods and healthy food supplements that will help you gain weight quickly.

17 Foods for Weight Gain

Whole Grains

Whole grains contain high amounts of glucose or carbohydrates, which are energy giving foods. Whole grains are a healthy source of carbohydrates, which enable the protein to be used for increasing muscle mass rather than energy. Refined grains, such as white flour, should be replaced with whole grains as they provide you more nutrients and promote sustained energy levels. Whole-grain foods include whole-grain bread, pasta, quinoa, brown rice, and air-popped popcorn. Bagels, bread, and cereals made from whole grains make an excellent breakfast option. Increase the number of carbs you already are eating for better weight management.


Nuts contain high amounts of calories, even in small servings.  Almonds, in particular, contain alpha-tocopherol vitamin E, which prevents free radical damage after heavy workouts. Walnuts also contain monounsaturated fats, phytosterols, and the amino, acid I-Arginine which provide increased calories and nitric oxide, a natural substance that enhances muscle growth and recovery. Brazil nuts contain selenium, the trace mineral that provides about 190 calories in just seven nuts. Nuts also contain polyunsaturated fats that provide healthy calories to your diet and enrich your body. Try incorporating nuts like cashews, almonds, walnuts, flax seeds, sunflower seeds, and pumpkin seeds into your diet.


Avocado is versatile, as it fits into many recipes and diets. It is rich in fat and calories, making it a suitable weight gain fruit. An average avocado contains about 300 calories and 31 grams of fat. Interestingly, the fats in avocados are monounsaturated, which make them super healthy for heart health. Eating avocado daily can make you gain 6 lbs in a week. Great, isn’t it? You can garnish your omelet and sandwich with a few slices of avocado to an omelet or a sandwich. You may also add them to your salads.


Potatoes are the richest source of carbohydrates and complex sugars, which makes them one of the best foods for underweight people. Potato chips made in healthy oil or sandwiches that have potatoes in them are healthy snacks for people who desire to gain weight. Grilled or baked potatoes are also suitable for underweight people. By all means, please avoid unhealthy fried chips and processed foods, because they contain unsaturated or trans-fats.


health benefits of tilapiaFish is packed with protein, omega-3 fatty acids, omega-6-fatty acids, and minerals such as phosphorus, magnesium, potassium, and calcium. Fatty or oily fish has more omega-3-fatty acids and lowers unhealthy cholesterol levels. Fish will build your muscles because it’s rich in protein. Try some mackerel, Europan pilchard, salmon, anchovy, trout, and sardine. To eat healthily, cook, bake or grill your fish. If you want to fry, ensure you don’t over fry it. But by all means, avoid fried fish.

Pasta and Noodles

Not only are pasta and noodles easy to get, but they’re also versatile, as you can make various dishes with them. They are sumptuous and calorie-dense sources of carbohydrates that you can trust for weight gain. You can also add some vegetables to them for extra vitamins and minerals.

Dried Fruit

Dried fruits comprise dried figs, apricots, currants, dates, and some others. They are rich sources of fiber and are bursting with vitamins and minerals, which are necessary for overall health and building muscles. Their high-calorie content will also help you gain weight in a healthy manner. You can snack on them all day long. Just be sure to drink a lot of water to avoid dehydration. Unsulfured dried fruits are more preferable if you get to choose.


Beef is rich in protein. It is also a rich source of iron and zinc, which are essential muscle-building nutrients. Its creatine content supplies adequate energy for pumping iron. You should be eating beef already if you desire to gain weight.


Smoothies just give you those extra calories you need. You can prepare them with bananas, butter, cashew milk, mango, soy milk, honey, plain yogurt, coconut water, strawberries, and loads of other healthy options.


This tasty dairy product is bursting with saturated, monounsaturated, and polyunsaturated fats. It is a rich source of vitamins A, B12, D, and E. It also contains minerals such as phosphorus, calcium, and potassium, omega-3-fatty acids, and omega-6 fatty acids. They’re your sure go-to option for weight gain. You’re advised to consume butter in moderate quantities, as excess consumption may affect your health negatively. You may have two tablespoons of butter daily, then reduce your intake after gaining some weight.

Dark Chocolate

Dark chocolate is a rich source of protein, minerals, fat, phosphorus, potassium, magnesium, manganese, calcium, copper, iron, with vitamins A and K. It is a healthy alternative for milk chocolate. It helps to maintain normal blood pressure, prevents cardiovascular disease, and aids weight gain.


Eggs are a rich source of fat, protein, choline, vitamins A and D, folate, and minerals like selenium, calcium, potassium, and phosphorus. A boiled egg will enrich you with about 75 calories. Hard-boiled or soft-boiled eggs are best for weight gain. You may have at least one daily, but don’t overeat them because they contain high cholesterol content. To be safe, eat a maximum of two eggs per day. Once you have gained some weight, reduce the number to one egg per day.


Crohn`s DiseaseBanana is one of the healthiest and nutrition-dense fruits provided by Mother Nature. It is rich in carbohydrates, fats, omega-3-fatty acids, omega-6- fatty acids, calcium, potassium, phosphorus, vitamins A and C, folate, dietary fiber, natural sugar, and protein. Banana contains around 90 calories. Have at least two bananas per day to gain weight and also improve your overall health.


Granola is a healthy combination of puffed rice, nuts, baked oats, brown sugar, and honey. It is packed with proteins, carbs, fats, calcium, phosphorus, folate, magnesium,  potassium, and vitamins A, E, and K. Eating granola for breakfast is a healthy start for the day. You can also have granola as a snack or as dessert. It particularly serves as a healthy option for snacking in between meals.

Peanut Butter

Speak of a rich and healthy source of proteins, carbs, fats, omega-3 fatty acids, omega-6 fatty acids. It’s also bursting with minerals such as potassium, phosphorus, calcium,  magnesium, iron, and copper. It’s got vitamin E, niacin, choline, and folate. It won’t only help you gain weight, but also fight colorectal cancer. Isn’t this such a great deal?


With its high-calorie level, this dairy product comes in over 300 tasty varieties. It is a rich source of phosphorus, potassium, magnesium, calcium, vitamins A and D, choline, fats, folate,  and fatty acids such as omega-3 and omega-6. Add cheese to your daily diet to gain weight and strengthen your bones.


Beans are rich in protein, and will help build your muscles. They’re also a rich source of vitamins, minerals, omega-3, and omega-6 fatty acids. Consume lentils,  kidney beans, chickpeas, mung beans, and soybeans for healthy weight gain.