A Comprehensive Guide on Food Rich in Calories for Weight Gain
Medically Reviewed By
Dr. Geetanjali Gupta
Written By Muskan Taneja
on Jan 27, 2025
Last Edit Made By Muskan Taneja
on Jan 27, 2025
Are you struggling to gain weight? Are you facing malnutrition? It is a serious health issue, with a high prevalence among underweight children, anemia, and stunted growth. However, certain foods are rich in calories, which can help in weight gain.
In this comprehensive guide, let’s unveil high-calorie foods for weight gain.
Several high-calorie foods can help you gain weight. It is also advisable to consult a healthcare professional to manage your weight and ensure you can achieve it steadily.
13 Foods Rich in Calories in India
The following high-calorie foods can provide the necessary energy and help you gain weight steadily so your body can function properly.
Cheese
Cheese is a must when planning a high-calorie diet in India. One 100 g serving contains 400 calories. Various cheese options are available in the market.
How to Consume?
- Sprinkle grated cheese over pasta, pizza, or curries for added calories.
- Make a grilled cheese sandwich or add slices of cheese to burgers.
- Blend cottage cheese with herbs for a high-calorie spread.
Cream
A 100g of cream contains 200 calories. It lies in the category of full-fat dairy products. This food, rich in calories, can help you gain weight steadily.
How to Consume?
- Add cream to soups, sauces, or curries to enrich their calorie content.
- Use it in desserts like fruit salads, milkshakes, or whipped toppings.
- Stir cream into coffee or hot chocolate for a calorie-dense drink.
Nuts
Nuts are among the top foods people can use to gain weight. 100 grams of nuts contain 600 calories. Moreover, focus on healthy weight gain while including nuts in your diet.
How to Consume?
- Snack on roasted nuts like almonds, cashews, or peanuts between meals.
- Blend nuts into smoothies or sprinkle them over yogurt or oatmeal.
- Use groundnuts or peanut butter as spreads or in sauces.
Whole Grain Bread
Whole grain bread is a food rich in calories that is significant for weight gain. You can have it with butter or fruit jam. Whole grain bread contains 300 calories.
How to consume?
- Make a sandwich with butter, cheese, or peanut butter for a high-calorie snack.
- Toast and top with avocado, eggs, or fruit jam for a wholesome meal.
- Use whole-grain bread in puddings or casseroles.
Oils
One teaspoon of oil contains 50 calories. Various oils, such as olive and avocado, can reduce fat intake and make people feel lighter.
How to Consume?
- Drizzle olive oil on salads, roasted vegetables, or pasta dishes.
- Use coconut oil in smoothies, curries, or baked goods.
- Cook meat or stir-fry vegetables with calorie-rich oils like avocado oil.
Butter
Butter is a food rich in calories. 5 grams of butter contain 40 calories. Fresh butter (Makhan) is advisable to enhance flavor with the right nutrients inside the body.
How to Consume?
- Spread butter on rotis, parathas, or multigrain bread.
- Use it to sauté vegetables or as a topping on baked potatoes.
- Incorporate butter into baked goods like cakes, cookies, or pancakes.
Full-Fat Meat
Meat is another high-calorie protein rich in calories that should be consumed in moderation. This can help you gain weight by providing the required nutrients. Full-fat meat contains almost 300 calories.
How to Consume?
- Grill or roast fatty cuts of meat like mutton or pork and pair them with veggies.
- Make stews or curries using full-fat meat for a hearty meal.
- Add shredded meat to sandwiches, wraps, or salads for extra protein and calories.
Rice
One cup of white rice contains around 200 calories, very little fat, and 44 grams of carbohydrates. This calorie-dense carb significantly helps in weight gain.
How to Consume?
- Pair white rice with lentils, curries, or stir-fried vegetables.
- Make calorie-rich dishes like biryani, fried rice, or pulao.
- Use rice in sweet dishes like kheer or rice pudding for variety.
Potatoes
Potatoes are starchy foods. Starchy foods are high-calorie foods for weight gain. Quinoa, oats, squash, and winter root vegetables are starchy food rich in calories. 12 grams of potato starch contains 40 calories. They also help nourish gut bacteria and are an excellent source of nutrients and fiber.
How to Consume?
- Mash potatoes with butter and cream for a calorie-dense side.
- Bake or fry potatoes as chips, wedges, or fries for snacks.
- Add potatoes to soups, stews, or curries to increase their calorie content.
Milk
Full-fat, fat-free, low-fat milk can help gain weight and build muscle.
- A cup of low-fat milk contains 102 calories.
- A cup of fat-free milk contains 86 calories.
- A cup of full-fat milk contains 146 calories.
People who drink at least one glass of milk daily gain the most weight and have the most excess energy to sustain themselves throughout the day.
How to Consume?
- Drink a glass of full-fat milk with added honey or protein powder.
- Use milk in smoothies, shakes, or desserts like custards.
- Add milk to your morning cereal or oatmeal for a nutrient-rich meal.
Salmon and Fatty Fish
Oily or fatty fish like salmon are great sources of calories. They are also a significant source of protein and healthy fat. Fatty fish contain omega-3 fatty acids, which can reduce the risk of cardiovascular disease and blood clots. These high-calorie foods in India can help build muscle and gain weight.
How to Consume?
- Grill or bake salmon with olive oil and herbs for a calorie-dense dish.
- Use smoked salmon in sandwiches, wraps, or salads.
- Make fish curries with coconut milk for added flavor and calories.
Dark Chocolate
101 grams of dark chocolate contains 70-85% cocoa solids and 604 calories. This food, rich in calories, contains less sugar and more antioxidants, making it a high-calorie food for weight loss as well.
How to Consume?
- Eat dark chocolate as a snack or pair it with nuts for added calories.
- Grate it over desserts like ice cream, smoothies, or oatmeal.
- Use dark chocolate in baking or melt it as a topping for fruits.
Eggs
Eggs are a great source of calories, proteins, vitamin D, and healthy fats. One large hard-boiled egg contains 78 grams of calories. This food is rich in calories and has high nutritional value. It can help with muscle building and healthy weight gain.
How to Consume?
- Prepare omelets with cheese and veggies for a calorie-dense breakfast.
- Add boiled eggs to salads or sandwiches.
- Use scrambled eggs or fried eggs as a side with whole-grain bread or rice.
A Diet Plan for High-Calorie Food
A high-calorie diet plan is essential for steady and healthy weight gain. It should include energy-dense foods like nuts, dairy, whole-grain bread, and starchy vegetables. Here is a steady diet plan for high-calorie food.
Time | Food Rich in Calories |
Early Morning | One glass of milk with bananas + a handful of almonds. |
Breakfast | 2 paneer stuffed parathas + 1 cup of curd Two masala dosas + 1 bowl of sambhar + coconut chutney Two egg omelets + two slices of whole/multigrain bread |
Mid-Morning | Handful of groundnuts + dry fruits Roasted almonds + 1 glass of curd lassi |
Lunch | 1 cup of rice + 1 bowl of dal + salad + two bowl of your fav. Vegetable. |
Evening | 1 cup of tea + chilla + poha + potatoes or roasted makhanas with ghee |
Mid-evening | Handful of groundnuts + dry fruits + handful of almonds |
Dinner | 1 bowl of chicken or mixed vegetable soup + 2 medium chapatis + 2 cups of vegetables + 1 cup dal with rice + salad |
The Bottom Line
Gaining weight doesn’t have to be complicated—it's about adding the right food rich in calories to your diet in a balanced way. From creamy milk and cheese to hearty rice and potatoes, these foods provide the energy and nutrients your body needs. Pair these high-calorie foods with vegetables and proteins to stay healthy while working toward your goals. And don’t forget consulting a healthcare professional can help you create a plan tailored to your needs. With a little effort and the right choices, incorporating foods rich in calories can make healthy weight gain achievable!