Calories (100 g)

Healthy High-Calorie Foods for Weight Gain

For hard gainers: the most calorie-dense whole foods (no sweets or fried food), ranked by kcal per 100 g. Small portions add a lot of calories.

Number 1: Olive oil, with 884 kcal.

Healthy High-Calorie Foods for Weight Gain
#	Food	Calories (100 g)	kcal / 100 g	Protein / 100 g	Serving
1	Olive oil	884 kcal	884	0 g	10 g · 0 g P
2	Macadamia nuts	718 kcal	718	7.9 g	20 g · 1.6 g P
3	Butter	717 kcal	717	0.9 g	10 g · 0.1 g P
4	Brazil nuts	659 kcal	659	14.3 g	10 g · 1.4 g P
5	Walnuts	654 kcal	654	15.2 g	28 g · 4.3 g P
6	Hazelnuts	628 kcal	628	15 g	28 g · 4.2 g P
7	Dark chocolate (70–85%)	598 kcal	598	7.8 g	20 g · 1.6 g P
8	Peanut butter	588 kcal	588	25 g	16 g · 4 g P
9	Peanuts (dry-roasted)	585 kcal	585	24.4 g	28 g · 6.8 g P
10	Sunflower seeds	584 kcal	584	20.8 g	28 g · 5.8 g P
11	Almonds	579 kcal	579	21.2 g	28 g · 5.9 g P
12	Pistachios	560 kcal	560	20.2 g	28 g · 5.7 g P
13	Pumpkin seeds	559 kcal	559	30.2 g	28 g · 8.5 g P
14	Cashews	553 kcal	553	18.2 g	28 g · 5.1 g P
15	Ground flaxseed	534 kcal	534	18.3 g	10 g · 1.8 g P
16	Chia seeds	486 kcal	486	16.5 g	15 g · 2.5 g P
17	Granola	471 kcal	471	10.5 g	30 g · 3.2 g P
18	Cream crackers	432 kcal	432	10.1 g	24 g · 2.4 g P
19	Butter croissant	406 kcal	406	8.2 g	60 g · 4.9 g P
20	Farofa (toasted cassava flour)	406 kcal	406	2.1 g	20 g · 0.4 g P
21	Cheddar cheese	403 kcal	403	22.9 g	30 g · 6.9 g P
22	Cereal bar	390 kcal	390	5.5 g	25 g · 1.4 g P
23	Rice cakes	387 kcal	387	8.2 g	9 g · 0.7 g P
24	Popcorn (air-popped)	387 kcal	387	12.9 g	25 g · 3.2 g P
25	Rolled oats (dry)	379 kcal	379	13.2 g	40 g · 5.3 g P

How we built this list

Values per 100 g from USDA FoodData Central and the Brazilian TACO table, using cooked values for foods normally eaten cooked. Supplements, sweets and ready meals are left out unless stated. Servings are the most common household measure.

Frequently asked questions

What should I eat to gain weight healthily?

Nuts, peanut butter, olive oil, avocado, oats, granola and dried fruit raise calories without ultra-processed food. Add protein and strength training so the gain is muscle.

How many extra calories a day to gain weight?

A 300–500 kcal daily surplus usually gives about 0.25–0.5 kg a week. Use the calorie surplus calculator.

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Healthy High-Calorie Foods for Weight Gain

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