Rice is a calorie-dense carb source that will significantly aid someone on a weight gaining journey. One cup of white rice contains around 200 calories, 44 grams of carbs and very little fat.



Potatoes and other starchy foods like quinoa, oats, squash, and others add calories and carbs to their diet. Studies have shown that potatoes contain vitamin C, vitamin B6, potassium, iron.


Whole Grain Bread

Whole grain bread is a good source of carbs and calories. They also contain vitamins, minerals and fibre, which provide their own unique set of advantages.



It’s commonly known that milk is good for gaining weight and building muscle. It’s a good source of protein, carbs, calcium, calories, fats, vitamins and minerals.


Red Meat

Red meats like beef, lamb and pork are a great source of protein and calories. They are also one of the best sources of dietary creatine.


Oily Fish

Oily fish are also considered as good protein and healthy fat sources. They’re a good source of omega-3 fatty acids that are anti-inflammatory and reduce the risk of cardiovascular disease.



Nuts are calorie-dense, & therefore, just a few handfuls per day can give you hundreds of calories and help you gain weight healthily. They also contain a good amount of protein, vitamins.


Dried Fruit

Dried fruits are calorie-dense foods packed with antioxidants, vitamins. They’re convenient to eat & have a naturally high sugar content which makes them great contributors to weight gain.



Eggs are a good source of calories, proteins, healthy fats and vitamin D. They also generally contain a little bit of every micronutrient necessary for humans. 


Dark Chocolate

Compared to milk chocolate, dark chocolate has a high-calorie density. It also contains less sugar, more antioxidants, more micronutrients, more fibre and magnesium.