Best Foods for Weight Gain: Calorie-Dense, Not Junk
Gaining weight is the same arithmetic as losing it, reversed — and for skinny hard-gainers the bottleneck is the opposite problem: fullness arrives before the calories do. The fix isn't force-feeding chicken and rice; it's calorie density. Every food here packs 200+ calories per 100g while still bringing protein or quality fats, so each bite moves the surplus without demanding heroic appetite.
The classic levers: add fats to food you already eat (olive oil over vegetables, nut butter on toast, whole milk instead of water in oats), eat your liquid calories (smoothies and milk drink faster than they chew), and stop letting low-calorie volume foods fill you up before the dense stuff. A 300–500 calorie surplus with adequate protein is the lean-gain sweet spot — much beyond that and the extra weight is mostly fat.
All values below are USDA-sourced. Tap any food for serving conversions and the full nutrient picture.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Coconut Oil | 1 tbsp (13.6g) | 121892/100g | 0g | 0g | 13.5g |
| Olive Oil | 1 tbsp (13.5g) | 119884/100g | 0g | 0g | 13.5g |
| Macadamia Nuts | 28g (about 11 nuts) | 201718/100g | 2.2g | 3.9g | 21.2g |
| Butter | 1 tbsp (14g) | 100717/100g | 0.1g | 0g | 11.4g |
| Pecans | 28g (about 19 halves) | 196700/100g | 2.8g | 3.6g | 20.5g |
| Walnuts | 28g (about 14 halves) | 183654/100g | 4.3g | 3.8g | 18.3g |
| Almond Butter | 2 tbsp (32g) | 196614/100g | 6.7g | 6g | 17.8g |
| Dark Chocolate (70-85%) | 1 oz (28g) | 167598/100g | 2.2g | 12.9g | 11.9g |
| Peanut Butter | 2 tbsp (32g) | 191598/100g | 7.1g | 7.1g | 16.4g |
| Sunflower Seeds | 28g kernels (small handful) | 163582/100g | 5.4g | 6.7g | 13.9g |
| Almonds | 28g (about 23 nuts) | 162579/100g | 5.9g | 6g | 14g |
| Pumpkin Seeds | 28g kernels (small handful) | 161574/100g | 8.3g | 4.1g | 13.7g |
| Cheese Puffs | 1 oz (28g) | 159567/100g | 1.5g | 15.3g | 10.2g |
| Pistachios | 28g kernels (about 49 nuts) | 157561/100g | 5.7g | 7.8g | 12.6g |
| Cashews | 28g (about 18 nuts) | 155553/100g | 5.1g | 8.5g | 12.3g |
| Chocolate Hazelnut Spread | 2 tbsp (37g) | 199539/100g | 2g | 23.1g | 11g |
| Milk Chocolate | 1 oz (28g) | 150535/100g | 2.2g | 16.6g | 8.3g |
| Potato Chips | 1 oz (28g) | 149532/100g | 1.8g | 15.1g | 9.5g |
| Falafel | 3 patties (51g) | 262514/100g | 4.2g | 14.8g | 21g |
| Flaxseed (ground) | 2 tbsp, ground (14g) | 72514/100g | 2.5g | 4.8g | 5.2g |
| Crackers | 1 oz (28g) | 143510/100g | 1.8g | 17.2g | 7.4g |
| Chocolate Chip Cookie | 1 cookie (30g) | 152505/100g | 1.7g | 17.8g | 8.7g |
| Tortilla Chips | 1 oz (28g) | 139497/100g | 1.8g | 18.9g | 6.2g |
| Chia Seeds | 2 tbsp (24g) | 117486/100g | 4g | 10.1g | 7.4g |
| Popcorn (air-popped) | 3 cups (24g) | 116482/100g | 2.4g | 14.7g | 5.6g |
| Granola Bar | 1 bar (28g) | 132471/100g | 2.8g | 18g | 5.5g |
| Bacon | 2 slices (16g, cooked) | 75468/100g | 5.4g | 0.3g | 5.6g |
| Trail Mix | 1 oz (28g) | 129462/100g | 3.9g | 12.6g | 8.2g |
| Graham Crackers | 2 full sheets (28g) | 120430/100g | 1.9g | 21.8g | 3g |
| Glazed Donut | 1 donut (60g) | 253421/100g | 3.7g | 28.7g | 13.6g |
| Parmesan | 1 tbsp grated (5g) | 21421/100g | 1.5g | 0.6g | 1.4g |
| Granola | 1/2 cup (61g) | 256420/100g | 6g | 41.1g | 7.9g |
| Pesto | 2 tbsp (32g) | 134418/100g | 3.1g | 3.2g | 12g |
| Saltine Crackers | 5 crackers (15g) | 63418/100g | 1.4g | 11.1g | 1.3g |
| Protein Bar | 1 bar (50g) | 206412/100g | 15.2g | 19.2g | 7.6g |
| Beef Jerky | 1 oz (28g) | 115410/100g | 9.3g | 3.1g | 7.2g |
| Cheddar Cheese | 1 oz (28g) | 114408/100g | 6.5g | 0.7g | 9.5g |
| Croissant | 1 medium (57g) | 231406/100g | 4.7g | 26.1g | 12g |
| Banana Bread | 1 slice (60g) | 242403/100g | 4g | 29.8g | 12.1g |
| Cheesecake | 1 slice (125g) | 499399/100g | 6.6g | 43.5g | 33.1g |
| Swiss Cheese | 1 slice (28g) | 110393/100g | 7.6g | 0.4g | 8.7g |
| Rice Cakes | 1 cake (9g) | 35387/100g | 0.7g | 7.3g | 0.3g |
| Pretzels (hard) | 1 oz (28g) | 108384/100g | 2.8g | 22.5g | 0.8g |
| Oats (rolled, dry) | 40g (½ cup dry) | 152379/100g | 5.4g | 27.5g | 2.4g |
| Waffles | 1 waffle (75g) | 280373/100g | 6.5g | 31.1g | 14.1g |
| Peanut Butter and Jelly Sandwich | 1 sandwich (100g) | 361361/100g | 11.4g | 45.2g | 16.6g |
| Whey Protein Powder | 1 scoop (30g) | 106352/100g | 23.4g | 1.9g | 0.5g |
| Cream Cheese | 2 tbsp (29g) | 102350/100g | 1.8g | 1.6g | 10g |
| Garlic Bread | 1 slice (35g) | 122349/100g | 2.9g | 14.6g | 5.8g |
| Grilled Cheese Sandwich | 1 sandwich (120g) | 412343/100g | 13.2g | 33.7g | 25g |
| Cheese Quesadilla | 1/2 quesadilla (98g) | 310316/100g | 13.1g | 28g | 15.9g |
| Chicken Nuggets | 6 nuggets (96g) | 295307/100g | 15.3g | 14.3g | 19.6g |
| Mozzarella | 1 oz (28g) | 84299/100g | 6.2g | 0.7g | 6.2g |
| String Cheese (mozzarella) | 1 stick (28g) | 83298/100g | 6.6g | 1.2g | 5.7g |
| Flour Tortilla | 1 tortilla, 8-inch (49g) | 146297/100g | 3.9g | 24.2g | 3.7g |
| Cheeseburger | 1 burger (152g) | 450296/100g | 27.2g | 28.4g | 24.6g |
| Hot Dog | 1 hot dog with bun (98g) | 290296/100g | 10.6g | 23.2g | 17.1g |
| General Tso's Chicken | 1 cup (185g) | 546295/100g | 23.9g | 44.4g | 30.3g |
| Fried Chicken | 1 piece (60g) | 173289/100g | 11.6g | 3.6g | 12.1g |
| Eggs Benedict | 1 serving, 2 halves (300g) | 864288/100g | 41.4g | 25.5g | 66.3g |
| Hamburger | 1 burger (140g) | 403288/100g | 24.5g | 29g | 20.2g |
| Ribeye Steak | 100g (grilled) | 285285/100g | 23.9g | 0g | 21.1g |
| Pancakes | 2 pancakes (154g) | 434282/100g | 11.4g | 54.4g | 18.6g |
| Pepperoni Pizza | 1 slice (110g) | 310282/100g | 12.9g | 35.2g | 13.1g |
| Fish Tacos | 1 taco (110g) | 303275/100g | 12.8g | 25.3g | 16.8g |
| Feta Cheese | ¼ cup crumbled (38g) | 104273/100g | 7.5g | 2.1g | 7.3g |
| French Toast | 2 slices (130g) | 355273/100g | 13.5g | 42g | 14.8g |
| Egg Roll | 1 roll (89g) | 242272/100g | 6.8g | 24g | 13.1g |
| Sourdough Bread | 1 slice (50g) | 136272/100g | 5.4g | 26g | 1.2g |
| Philly Cheesesteak | 1 6-inch (230g) | 621270/100g | 42.3g | 49.4g | 27.6g |
| White Bread | 1 slice (29g) | 77266/100g | 2.6g | 14.3g | 1g |
| Bagel | 1 medium bagel (105g) | 277264/100g | 11.1g | 55g | 1.4g |
| Cheese Pizza | 1 slice (107g) | 281263/100g | 12.7g | 30.8g | 11.9g |
| Orange Chicken | 1 cup (185g) | 485262/100g | 26.8g | 41.6g | 23.5g |
| Breakfast Burrito | 1 burrito (200g) | 514257/100g | 22.6g | 37.8g | 30g |
| Chicken Wings | 4 wings (136g, roasted) | 345254/100g | 32.4g | 0g | 23g |
| Whole Wheat Bread | 1 slice (32g) | 81252/100g | 4g | 13.7g | 1.1g |
| Pot Roast | 3 oz (85g) | 213251/100g | 24.1g | 0g | 13.1g |
| Corn Dog | 1 corn dog (80g) | 200250/100g | 6.9g | 21.6g | 9.6g |
| Beef Taco | 1 taco (85g) | 212249/100g | 13.2g | 13g | 11.8g |
| Ground Beef (80/20) | 100g (cooked) | 246246/100g | 24g | 0g | 15.9g |
| Chicken Salad | 1/2 cup (100g) | 235235/100g | 13.9g | 2.9g | 18.8g |
| BLT Sandwich | 1 sandwich (160g) | 370231/100g | 17.4g | 47.5g | 12g |
| Hummus | 2 tbsp (30g) | 69229/100g | 2.2g | 4.5g | 5.1g |
| Beef Burrito | 1 burrito (250g) | 563225/100g | 27g | 65g | 20.8g |
| Biscuits and Gravy | 1 biscuit with gravy (130g) | 291224/100g | 8.1g | 22.1g | 19.1g |
| Club Sandwich | 1 sandwich (245g) | 544222/100g | 37g | 56.6g | 18.4g |
| Corn Tortilla | 1 tortilla (26g) | 57218/100g | 1.5g | 11.6g | 0.8g |
| Pork Chop | 1 medium chop (145g, cooked) | 303209/100g | 37.1g | 0g | 16.1g |
| Sardines (canned in oil) | 1 can, drained (92g) | 191208/100g | 22.6g | 0g | 10.5g |
| Meatball Sub | 1 6-inch sub (230g) | 476207/100g | 26g | 49g | 18.9g |
| Lasagna | 1 piece (250g) | 515206/100g | 34g | 32.8g | 27.3g |
| Salmon | 100g (cooked) | 206206/100g | 22.1g | 0g | 12.4g |
| Ground Turkey (cooked) | 100g (cooked) | 203203/100g | 27.4g | 0g | 10.4g |
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Frequently Asked Questions
How many extra calories do I need to gain weight?
A surplus of 300–500 calories per day above maintenance adds roughly 0.25–0.5kg per week. With resistance training and 1.6–2.2g of protein per kg of bodyweight, a meaningful share of that is muscle; without training, it's mostly fat regardless of food quality.
Why am I not gaining even though I 'eat a lot'?
The same logging gap that hides overeating hides undereating: big meals followed by unlogged low-appetite days average out to maintenance. Track a full week honestly — most self-described hard-gainers find their true average is far below what their biggest day suggests.
Is it okay to just eat junk food to bulk?
You'll gain weight, but mostly fat, and you'll feel it — palatability without protein or micronutrients is the worst version of a surplus. The foods on this list are dense and useful: nuts, oils, fatty fish, whole dairy, dense carbs. Save dessert for the gap, not the foundation.
Should I use a mass gainer shake?
A homemade version is cheaper and better: whole milk, oats, banana, peanut butter, and whey blends into 800–1,000 calories with 50g+ of protein. Commercial gainers mostly sell you maltodextrin — sugar with a scoop.