A List of Calorie-Dense, Nutritious Foods

If you want to gain weight or increase your energy, eating foods that are high in calories but also nutritious is one of the most useful approaches. Rather than gaining weight on unhealthy foods, the sound approach is to support your body with foods rich in vitamins, minerals, healthy fats and protein.

So which foods are both high in calories and nutritious? Here is a list of calorie-dense, nutritious foods you can eat to support healthy weight gain and muscle development.

1. Nuts (almonds, hazelnuts, walnuts, cashews, peanuts)

• Nuts are rich in healthy fats and protein and are high in calories for their size.
• Although they are small in volume, their energy value is high.

Approximate calories and nutrients (per 100 g):

• Almonds: 580 kcal, 21 g protein, 50 g fat
• Hazelnuts: 628 kcal, 15 g protein, 61 g fat
• Walnuts: 654 kcal, 15 g protein, 65 g fat
• Cashews: 553 kcal, 18 g protein, 44 g fat
• Peanuts: 567 kcal, 26 g protein, 49 g fat

Tip: a handful of nuts as a snack is an easy way to support healthy weight gain.

2. Full-fat milk and dairy products

Milk and dairy products contain both protein and healthy fats, so they are useful when gaining weight. Full-fat milk and dairy foods can support muscle development as part of a balanced diet.

Approximate calories and nutrients:

• Full-fat milk (1 cup, 250 ml): 150 kcal, 8 g protein, 8 g fat
• Full-fat cheese (100 g): 400 kcal, 25 g protein, 33 g fat
• Full-fat yoghurt (100 g): 95 kcal, 5 g protein, 5 g fat
• Kefir (250 ml): 150 kcal, 9 g protein, 8 g fat

Tip: add milk or yoghurt to your smoothies to raise their calorie and nutrient content.

3. Peanut butter and almond butter

• Peanut and almond butter are rich in healthy fats and protein.
• A small portion gives you plenty of calories.

Approximate calories and nutrients (per 100 g):

• Peanut butter: 588 kcal, 25 g protein, 50 g fat
• Almond butter: 614 kcal, 21 g protein, 55 g fat

Tip: spread peanut butter on wholegrain bread for a nourishing snack.

4. Avocado

• Avocado is a fruit rich in healthy monounsaturated fats and fibre.
• It contains plenty of vitamins and minerals.

Approximate calories and nutrients (per 100 g):

• Avocado: 160 kcal, 2 g protein, 15 g fat, 7 g fibre

Tip: add it to salads, toast and smoothies to increase your calorie intake.

5. Brown rice, bulgur and quinoa

• Wholegrain sources of carbohydrate support healthy weight gain.
• They help meet the energy needs of muscle development.

Approximate calories and nutrients (per 100 g, cooked):

• Brown rice: 111 kcal, 2.6 g protein, 24 g carbohydrate
• Bulgur: 120 kcal, 3 g protein, 25 g carbohydrate
• Quinoa: 120 kcal, 4 g protein, 21 g carbohydrate

Tip: eat healthy sources of carbohydrate alongside your main dishes to increase your calorie intake.

6. Oily fish (salmon, tuna, sardines, mackerel)

• Omega-3 fatty acids can support muscle health as part of a balanced diet.
• Oily fish are a source of high-quality protein.

Approximate calories and nutrients (per 100 g):

• Salmon: 206 kcal, 22 g protein, 13 g fat
• Tuna: 144 kcal, 25 g protein, 5 g fat
• Sardines: 208 kcal, 24 g protein, 11 g fat
• Mackerel: 190 kcal, 19 g protein, 14 g fat

Tip: eating oily fish 2 or 3 times a week can support muscle health.

7. Eggs

• Eggs are an excellent source of protein, healthy fats and important vitamins.
• They support muscle development and healthy weight gain.

Approximate calories and nutrients (1 large egg, 50 g):

• 70 kcal, 6 g protein, 5 g fat

Tip: 2 or 3 eggs at breakfast can support your muscles.

8. Dates, bananas and dried fruit

• Fruit contains natural sugars, so it is a quick source of energy.
• Dried fruit is more concentrated and higher in calories.

Approximate calories and nutrients (per 100 g):

• Banana: 89 kcal, 1 g protein, 22 g carbohydrate
• Dates: 277 kcal, 2 g protein, 75 g carbohydrate
• Raisins: 299 kcal, 3 g protein, 79 g carbohydrate
• Dried figs: 249 kcal, 3 g protein, 63 g carbohydrate

Tip: eat dried fruit with nuts as a snack to raise your energy intake.

Gain weight healthily with calorie-dense, nutritious foods

• Eat protein, healthy fats and complex carbohydrates in balance to support weight gain.
• Eat more often so that your body is regularly nourished.
• Choose calorie-dense, nutritious foods to build a healthy weight gain routine.
• Support your eating with liquid calories (smoothies, milk, yoghurt).

Remember: healthy weight gain comes from calories in nutritious foods rather than from processed, low-quality foods. Nutrient values are approximate and vary by product.

This article is for general information only; please consult your doctor and dietitian about your own situation.