Healthy Foods to gain weight

foods to gain weight

If you are trying to gain weight, you need to make sure that you are eating the right foods. There are a lot of different foods that you can eat to help you gain weight, but not all of them are good for you. 

For those who are underweight or have a fast metabolism, it can be difficult to put on extra pounds. But with a little effort and the right foods, gaining weight is possible. Here are 10 of the best foods to help you put on weight quickly, without sacrificing your health.

1. Whole Eggs

A plate of food on a table

Whole eggs are among the best foods for weight gain. They’re high in protein and fat, and also contain many essential nutrients. A whole egg contains about 78 calories, along with:

– 6 grams of protein

– 5 grams of fat

– 1 gram of carbs

– vitamins A, B5, B12, D, E, and K

– minerals like selenium, phosphorus, and choline

– antioxidants that protect your eyesight

2. Salmon

A close up of food

Salmon is another excellent source of protein and healthy fats. It’s also rich in omega-3 fatty acids, which are beneficial for your heart and brain health. One 3-ounce (85-gram) serving of cooked salmon contains:

– 22 grams of protein

– 11 grams of fat

– 153 calories

– omega-3 fatty acids

– vitamins B6 and B12

– selenium and magnesium

3. Nuts and nut butter

Nuts and nut butter are high in calories and fat, making them great foods to help you gain weight. They’re also a good source of protein and fiber. Just be sure to watch your portion sizes, as it’s easy to eat too many nuts in one sitting. A 1-ounce (28-gram) serving of mixed nuts contains:

– 173 calories

– 15 grams of fat

– 6 grams of protein

– 4 grams of carbs

– 2 grams of fiber

4. Red meat

Red meat is an excellent source of protein, iron, and zinc. It’s also rich in creatine, which has been shown to improve muscle mass and strength (1Trusted Source). One 3-ounce (85-gram) serving of cooked ground beef provides:

– 22 grams of protein

– 209 calories

– 11 grams of fat

– creatine

– iron

– zinc

5. Whole milk

Whole milk is a great choice for people looking to gain weight. It’s rich in calories and nutrients, including protein, calcium, and vitamin D. A cup (237 ml) of whole milk contains:

– 146 calories

– 8 grams of fat

– 8 grams of protein

– 276 mg of calcium (28% of the Daily Value)

– 3 mcg of vitamin D (20% of the DV)

6. Brown rice

Brown rice is a high-carbohydrate food that’s also a good source of fiber and vitamins. It has a milder flavor than white rice, making it more versatile. A cup (195 grams) of cooked brown rice provides:

– 218 calories

– 44 grams of carbs

– 5 grams of protein

– 4 grams of fiber

– vitamins B1, B6, and manganese

7. Quinoa

Quinoa is a nutrient-rich grain that’s high in protein and fiber. It’s also a good source of iron, magnesium, and zinc. One cup (185 grams) of cooked quinoa contains:

– 222 calories

– 39 grams of carbs

– 8 grams of protein

– 5 grams of fiber

– iron

– magnesium


vitamins B2, B6, and folate

8. Sweet potatoes

Sweet potatoes are a nutrient-dense food that’s high in fiber and vitamins. They’re also a good source of carbs, which can help with weight gain. A large sweet potato (190 grams) contains:

– 438 calories

– 103 grams of carbs

– 7 grams of protein

– 6 grams of fiber

– vitamins A, C, and B6

– potassium

9. Oats

Oats are whole grains that are rich in carbs and fiber. They’re also a good source of protein and minerals. A cup (80 grams) of dry oats contains:

– 307 calories

– 53 grams of carbs

– 13 grams of protein

– 8 grams of fiber

– vitamins B1, B5, and B6

– iron, magnesium, zinc, and copper

10. Peanut butter

Peanut butter is a good source of healthy fats, protein, and vitamins. It’s also relatively high in calories, making it ideal for those looking to gain weight. Two tablespoons (32 grams) of peanut butter contains:

– 188 calories

– 16 grams of fat

– 7 grams of protein

– 3 grams of carbs

– vitamin E

magnesium, phosphorus, and zinc

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