Best Foods For Weight Gain


Being skinny underweight can have some serious effects. Weight gain foods can definitely help you in gaining weight in a healthy manner only if eaten in the right way. Fat is essential to the body and plays an important role in brain development and blood clotting amongst other body processes. The most common ways to understand the overall health of the body by calculating the BMI (Body Mass Index). And fat percentage also needs to be taken into consideration. 

There can be various reasons to gain weight. Weight gain foods can play a major role in attaining a healthy body when incorporated with a healthy, active lifestyle. 

Here is a list of some of the best weight gain foods that are nutritious and high in calories. 

  1. Rice

Rice is the staple food in everyone’s diet and it is not that difficult to incorporate into your meal. Rice is a good source of carbohydrates and provides 200 calories in a cup. It is easy to digest and fills food. Brown rice and unpolished white rice is the best option for weight gain foods as they are nutrient-packed grain. 

  1. Granola

Seeds, whole grains, fruits, mixed with honey give you the perfect granola. You can use granola for a couple of days so store it in an airtight container and have it for breakfast. Dried berries, honey, and oats provide a quick energy booster and are iron-rich which helps the body to counteract the symptoms of anemia and reduce chronic headaches, fatigue, and irregular breathing. 

  1. Potatoes

Potatoes are a good source of carbohydrates, vitamin K, potassium, and act as a high-calorie food for weight gain. Have mashed potatoes, aloo ki sabzi, and baked french potatoes. 

  1. Dried fruit

Apple, apricot, and berries can be easily dried and eaten. They contain a large number of calories in each gram and a good source of antioxidants and vitamins. Water content is removed from the dried fruits which makes them the energy-dense fruits ideal for weight gain. Prunes, figs, and dates are some healthy dried fruits. 

  1. Fish

Fish is a vital food item to gain weight faster. Seafood is rich in omega fatty acids and contributes to healthy brain function. 6 ounces of Salmon provides 240 calories which makes it a perfect choice for people who want to gain weight. It also provides various nutrients including protein and Omega 3. 

  1. Yogurt

Full fat yogurt is loaded with protein and essential nutrients. But remember not all yogurts are healthy. avoid consuming flavored yogurt or the one with low-fat content because they often contain added sugar. Yogurt can be eaten as a raita or with a salad as a dip. 


Cheese is a good source of calcium, protein, fat, and calories. Add full fat cheese to your diet to increase weight in a safe and healthy manner. You can have chilli cheese, or you can include it in sandwiches, salads etc. 

Whole Grain Cereals

The whole grain has a lot of health benefits because of its low content of saturated fats and trans fats. Unsaturated fats provide essential carbohydrates and overall healthy calories. Barley, oats, and wheat are staples in an everyday diet that contributes to healthy weight gain. There are so many ways to eat cereal they can be eaten as porridge, bread, roti, or pita bread. 

Weight Gainers 

Weight gain powder can help an individual to gain weight efficiently and easily. Nowadays perfect weight gainers contain carbohydrates, dietary fibre, medium chain triglycerides, digestive enzymes, essential vitamins and minerals. Some of them also come with a high protein composition that makes them good for muscle recovery. You can include them in your shakes, smoothies, cakes, muffins etc. 


Milk provides a perfect mix of protein, carbohydrates, and fat and it is an excellent source of calcium, vitamin and minerals. If you are trying to build muscle and gain weight then have two glasses of milk per day for better results. 

Nut Butter 

Nut butter like peanut butter almond butter is a perfect choice to gain weight. 2 tablespoon of peanut butter gives you 7 gram of protein, 191 calories, 7 grams of carbohydrates, and 16 grams of fat. Peanuts are loaded with protein and contain all the 20 amino acids that help in building stamina and strengthening the immune system. You can have peanut butter with a slice of bread or fruits.


Legumes like peas, beans, and lentils are moderate in calories but a perfect source of plant based protein. These are very helpful if you are vegetarian or vegan. They not only help you in building lean muscle mass but also in controlling cholesterol levels and blood pressure. You can have sprouts salad, or dal chawal, or lentil soup. 

Gaining weight might seem difficult or challenging sometimes but it is not possible if you consume the right foods along with strength training or resistance training to your workout routine along with proper sleep, zero stress and healthy lifestyle.

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