Looking to maintain a healthy weight? Well, gaining weight can be as hard as losing it. This article will give you a list of 10 highest-calorie foods to help you gain weight.
These days it is very usual that calories get linked with unhealthy eating because many high-calorie items are also heavy in fat and other undesirable elements that do not contribute to a balanced, nutritious diet. However, calories are vital and important for your health.
Because a calorie is simply a measure of energy, it is critical to balance the number of calories we consume with the calories we burn each day. Many healthful foods, not simply junk food or fatty foods, are heavy in calories. Aside from the calorie count, it’s often more necessary to pay attention to other potentially dangerous substances.
Why We Need Calories
Calories are what keep the body running. To keep the body moving, all of its operations require energy. Calories give our bodies the energy they require to function on a daily basis.
Some medical illnesses, such as some types of cancer, eating disorders, depression or anxiety, HIV/AIDS, hyperthyroidism, and others, lead people to lose weight in dangerous ways. This improper weight reduction can lead to a variety of health problems. People with these diseases must take high-calorie foods to help them acquire a healthy weight.
So here goes the list of highest calorie foods that are also healthy:
1. Peanuts
Peanuts are number one on this list of highest calorie foods because a single serving of peanuts which is equal to 1 ounce (28g) or roughly 28 peanuts provides the following nutrition:
- Calories: 161
- Fat: 14g
- Sodium: 5.1mg
- Carbohydrates: 4.6g
- Fiber: 2.4g
- Sugars: 1.3g
- Protein: 7.3g
Peanuts can be included in the diet in many easy ways. One of the best ones can be peanut butter. Peanuts are rich in protein and contain all the 20 amino acids that strengthen the immune system and build stamina.
Also check 11 Best Natural Immunity Booster Foods
2. Bananas
Bananas are an excellent choice if you’re looking to gain weight.
They’re not only nutritious but also a great source of carbs and calories.
One medium-sized (118-gram) banana contains the following nutrients:
- Calories: 105
- Protein: 1 gram
- Fat: 0.4 grams
- Carbs: 27 grams
- Fiber: 3 grams
3. Full-Fat Milk
Whether you’re attempting to lose or gain weight, full-fat milk is the way to go. When you’re attempting to gain weight, the beneficial fats, minerals, and protein included in whole or full-fat milk can help. One cup (244 g) of whole or full-fat milk gives:
- Calories: 149
- Protein: 8 grams
- Fat: 8 grams
- Carbs: 12 grams
- Fiber: 0 grams
Full-fat milk with a protein supplement or whey protein powder and fruits (like banana or berries) make for the best high-calorie smoothie to gain weight, build muscle mass, and improve muscle recovery. Hence, it is another highest calorie food you should include in your diet to gain healthy weight.
4. Avocados
Avocados have a high nutritional profile. Furthermore, they are abundant in calories and good fats, making them an excellent choice for persons who want to gain weight.
Half a medium-sized avocado (100 g) includes the nutrients listed below.
- Calories: 161
- Protein: 2 grams
- Fat: 15 grams
- Carbs: 8.6 grams
- Fiber: 7 grams
Avocados contain a variety of minerals, including potassium and vitamins K, C, B5 (pantothenic acid), and B6 (pyridoxine).
Furthermore, they are extremely versatile and can be used in a variety of ways. Try them in soups and salads, or as a spread alongside a protein source like eggs.
5. Mango
Mango is a delicious, sweet fruit with a high nutrient profile.
Mangoes, like bananas, are high in calories, primarily from carbohydrates.
One cup (165 g) of mango contains the following nutrients:
- Calories: 99
- Protein: 1.4 grams
- Fat: 0.6 grams
- Carbs: 25 grams
- Fiber: 3 grams
Mango is also high in copper, numerous B vitamins, and vitamins A and E.
Mango is excellent on its own, but it also goes well in smoothies, salsas, and summer salads. If you want to gain weight, combine fresh mango with higher-calorie ingredients like nuts or coconut.
6. Dates
Another food in this list of highest calorie foods is Dates. Dates are the small, cylindrical fruits of the date palm, a tropical plant.
In most Western countries, they are marketed as dry and high in nutrients.
One date (24 g) has the following nutrients:
- Calories: 66.5
- Protein: 0.4 grams
- Fat: 0.1 grams
- Carbs: 18 grams
- Fiber: 1.6 grams
These fruits also include copper, manganese, iron, and vitamin B6.
Dates have a lengthy shelf life because they are often sold dried, making them a diverse approach to enhancing your calorie consumption. They can be used as a binder in baked goods or eaten on their own.
Stuff dates with almond butter and coconut flakes for a high-calorie, healthful snack.
7. Sweet Potato
When it comes to gaining weight, most people think protein, protein, protein, and more protein- yet carbohydrates are essential. Forget about limiting your carbohydrate intake; this is the time to enjoy your steak and potatoes. Sweet potatoes are high in carbohydrates, with the average potato supplying roughly 40g of carbs as well as a variety of vitamins and minerals.
One large sweet potato (180g) provides:
- Calories: 162
- Fat: 0.1g
- Sodium: 71mg
- Carbohydrates: 37g
- Fiber: 3.9g
- Sugars: 5.4g
- Protein: 3.6g
- Vitamin A: 1730mcg
- Vitamin C: 35.3mg
- Potassium: 855mg
Furthermore, if you’re doing a clean bulk and avoiding refined sugar, sweet potato is excellent for fulfilling a sweet tooth and can be integrated into a variety of protein foods, including this sweet potato protein brownie recipe.
Try adding a serving of sweet potato to your meals to gain the benefits of bulking. Sweet potatoes are a low GI carbohydrate source, making them a wonderful pre-workout alternative because they offer energy for a lengthy period of time.
8. Oily Fish
Salmon and other fatty fish sources should be included in your gaining diet. In fact, the government recommends that the general population consume at least one portion of fatty fish every week.
The following nutrition information is provided by the USDA for 3 ounces (85g) of raw, wild Atlantic salmon.
- Calories: 121
- Fat: 5.4g
- Sodium: 37.4mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 17g
9. Cheese
Cottage cheese is a high-calorie, healthful food that provides a rich supply of protein that aids in muscle building, while carbohydrates and lipids aid in the restoration of muscle glycogen and the maximization of muscle-growing. The following nutrition information is provided by the USDA for a 100-gram (about 3.5 ounces) of low-fat (2% milkfat) cottage cheese:
- Calories: 84
- Fat: 2.3g
- Sodium: 321mg
- Carbohydrates: 4.3g
- Fiber: 0g
- Sugars: 4.1g
- Protein: 11g
- Calcium: 111mg
10. Oats
Oats are another excellent source of complex carbs that can come in handy during bulking season. Oats are an excellent source of fiber and complex carbs, which not only improve digestion but also give a consistent release of energy – ideal for a pre-workout meal. Furthermore, oats can provide a healthy supply of fat and calories to your diet without leaving you feeling bloated.
The following nutrition information is provided by the USDA for 1/2 cup dry (39g) rolled oats with no sugar or salt added. This serving is equivalent to 1 cup of cooked oatmeal (cooked in water).
- Calories: 140
- Fat: 2.5g
- Sodium: 0mg
- Carbohydrates: 28g
- Fiber: 4g
- Sugars: 0g
- Protein: 5g
Conclusion
The key to gaining weight is to constantly consume more calories than you burn via activity.
Lifting weights is also crucial so that the extra calories from foods and high-calorie snacks can be utilized to create muscle rather than just fat.
Include the foods on this list in meals and meal plans that you enjoy and can stick to over time.