13+ food to gain weight naturally

List of food to gain weight effectively. 

Food to gain weight naturally

  1. Milk
  2. Protein shake 
  3. Rice
  4. Nuts and butter 
  5. Whole grain breads
  6. Protein supplements 
  7. Salmon 
  8. Dried fruits
  9. Dark chocolate 
  10. Eggs
  11. Fats and oils
  12. Cheese 
  13. Yogurt 


Milk contain the mixture of fat, carbohydrates, and proteins.
It is also the excellent source of vitamins and minerals, including calcium.

The protein quantity contain in milk makes it a good choice for people trying to build muscle. For anyone looking to gain weight effectively, milk can be added to the diet throughout the day which adds more calories.

2.Protein shake:

Protein shakes can also help a person to gain weight easily and efficiently. A shake shake is most effective at helping to build muscle if drunk shortly after a workout consistently.

A wide range of protein shakes is available for purchase in health food stores and online.


The rice contain good amount of calories. A cup of rice contains about 200 calories, and it is also the good source of carbohydrates, which contribute to weight gain in healthy way.

Many people include rice into meals containing proteins and vegetables.

4.Nuts and butter:

Daily eating nuts can help a person to gain weight safely. Nuts are a great choice snack and can be added to many meals, including salads.

Raw or dry roasted nuts have the most health benefits for gain weight naturally.

5.Whole-grain breads:

These breads contain complex carbohydrates, which can help to weight gain.

6.Other starches:

Starches is helpful some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost or enhance the number of calories consumed.

Other foods rich in starches include:

winter root vegetables
sweet potatoes
whole-grain breads

7.Protein supplements:

Protein immediately gives energy and protects your muscles from breaking. This prevents your muscles from cracking. This also increases the size of your muscles.

If you take protein supplements after the exercise, then it will help to increase your muscle.

Protein supplements are available for purchase online.


Low saturated fat found in fish, due to high levels of protein and omega-3 fatty acids, fish consumption is good for health.

There are number of vitamins, minerals and many types of nutrients present in the fish, so eating the fish gives the body all the essential nutrients. Which are necessary for the body.

salmon will contain around 240 calories, and salmon is additionally wealthy in sound fats, settling on it a decent decision for those hoping to put on weight.

9.Dried fruit:

Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around 130 calories.

Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available online.

10.Dark chocolate:

Dark chocolate is a high fat, high-calorie food. It also contains antioxidants.


Eggs are the very good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk.

12.Fats and oils:

Oils such as those refined from olives and avocados, contribute calories and heart-healthy unsaturated fats. A tablespoon of olive oil will contain about 120 calories which is good.


Cheese is also a good source of fat, protein, calcium, and calories.


Full-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those with have lower fat contents, as they often contain added sugars.
A person could wish to flavor their yogurt with fruit or nuts.