5 Best Foods to Help Gain Weight

If you're struggling with weight gain, we bring out a list of best foods to help gain weight along with an easy recipe to follow.

High-calorie, high-protein foods are considered the best if you're aiming for optimal weight gain. It's recommended to opt for freshly sourced whole foods to help gain weight instead of processed ones. Take a look at the nutritional profile of these foods below:

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High Protein Foods for Weight Gain

Cheese can help you gain weight (Image via Unsplash/Alexander Maasch)

Foods containing high-biological value amino acids are considered the best. The following foods to help gain weight can be included in the diet:

#1 Egg

Eggs are versatile and can be used along with foods to help gain weight. They can be used to make high-protein snacks. Hundred grams of eggs contain:

• Calories: 155 kcal
• Protein: 12.6 grams
• Carbohydrates: 1.12 grams
• Fat: 10.6 grams
• Choline: 294 mg
• Vitamin D: 87 IU
• Cholesterol: 373 mg

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#2 Chicken

Chicken is among the best foods to help gain weight. It contains essential vitamins, minerals, healthy fats, and good cholesterol. Chicken breast nutritional value is as follows:

• Calories: 128 kcal
• Fat: 2.7 grams
• Sodium: 44 mg
• Carbohydrates: 0 gram
• Fiber: 0 gram
• Sugars: 0 gram
• Protein: 26 grams

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#3 Fish

All types of fish are amazing sources of essential fatty acids, including omega-3 fatty acids. They're among the rich sources of vitamin A (retinol) and vitamin B12 (cobalamin).

Look to include fatty fish like salmon, herring, sardines, and tuna along with other foods to help gain weight. The nutritional value of 100 grams of salmon is as follows:

• Calories: 280 kcal
• Fat: 12.5 grams
• Sodium: 86 mg
• Carbohydrates: 0 gram
• Fiber: 0 gram
• Sugars: 0 gram
• Protein: 39.2 grams

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#4 Yogurt

Yogurt is among the probiotic-rich foods that promote digestion and absorption of nutrients in the gut. It's among the foods to help gain weight easily.

Both plain and Greek yogurt contain probiotic bacteria, vitamins, and minerals, including calcium, vitamin A, and vitamin D. According to the U.S. Department of Agriculture, one cup of plain yogurt provides:

• Calories: 149 kcal
• Fat: 8 grams
• Sodium: 113mg
• Carbohydrates: 11.4 grams
• Fiber: 0 gram
• Sugars: 11.4 grams
• Protein: 8.5 grams
• Phosphorus: 233 mg
• Calcium: 296 mg
• Riboflavin: 0.34 mg

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#5 Cheddar cheese

Cheese can be included with other foods to help gain weight. It's delicious and comes in varieties. The nutritional value of cheddar cheese is mentioned below:

• Calories: 120 kcal
• Fat: 10 grams
• Sodium: 190 mg
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Sugar: 1 gram
• Protein: 7 grams
• Calcium: 201.6 mg
• Vitamin A: 95.7 mcg
• Vitamin B12: 0.3 mcg

Other forms of cheese, including mozzarella, parmesan, gouda, and feta, have similar quantities of various nutrients. You can use them along with other foods such as eggs and meat while preparing delicious recipes.

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Foods to Help Gain Weight: High-Protein Smoothie

Here are two recipes that can help you gain weight quickly:

Banana Walnut Whey Protein Smoothie

Walnuts are gluten-free and can be used to make post-workout smoothies and shakes. Whey powder can be added along with other foods to help gain weight.

Ingredients:

• 2 cups of milk (whole milk preferable)
• 1 scoop of whey protein
• 1/2 cup walnuts
• 1-2 fresh ripe bananas
• Stevia or any other sweetener
• 2 tbsp of fresh cream
• 2 drops of vanilla extract

Instructions:

• Add all the ingredients to the blender, and blend slowly till it's smooth.
• You can add more milk or cream for the desired consistency. Add ice cubes before serving.

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What Foods Make You Gain Weight Fast?

Protein powders are amazing for weight gain (Image via Unsplash/Emma Jane Holden)

Whey protein has the highest biological value and can help you gain weight fast. Healthy fats such as butter and egg yolks are also beneficial and contain good cholesterol.

Look to include these foods along with other foods to help gain weight. If you have any underlying medical issues preventing you from gaining weight, consult a medical professional for advice.

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Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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