You have come to the right place if you want to gain weight. Dieting has been difficult for most of us since it is difficult to maintain a routine with incomplete information.
You may never be sure which meal is better for your fitness goals, particularly when it comes to Indian cuisine. We are all aware that eating foods with a lot of calories might help us gain weight.
While many of us are struggling with weight loss, others are struggling with weight gain. Putting on weight is very easy, but maintaining that weight is a little more challenging.
Even though India has a wide variety of high-calorie foods, not all of them are necessarily healthy. Today we’ll help you choose food that will help you gain a few extra pounds. So let us begin!
High-Calorie Foods in India For Weight Gain (Veg & Non-Veg)
|SR.NO.||FOOD ITEMS||CALORIES PRESENT|
|1.||Peanut Butter||191 calories per 2 teaspoons|
|2.||Banana Milkshake||150 calories per glass without sugar.|
220 calories per glass with sugar.
|3.||Buttermilk||40 calories per 100 grams.|
|4.||Papad||371 calories per 100 grams.|
|5.||Dhokla||152 calories per slice.|
|6.||Paneer Paratha||234 calories per Paneer Paratha|
|7.||Chickpeas||364 calories per 100 grams.|
|8.||Ragi Dosa||132 calories per Ragi Dosa|
|9.||Lemon Rice||172 calories in (125 g) of Tilda Lemon & Herbs Steamed Basmati Rice.|
|10.||Full-Fat Cheese||120 calories per ounce.|
|11.||Full-Fat Yogurt||61 calories per 100 grams.|
|12.||Ghee||42 calories per teaspoon.|
|13.||Salmon Fish||208 calories per 100 grams.|
|14.||Mango||60 calories per 100 grams.|
|15.||Rice||130 calories per 100 grams.|
|16.||Banana||89 calories per 100 grams.|
|17.||Potatoes||77 calories per 100 grams.|
|18.||Milk||42 calories per 100 grams.|
|19.||Whole Grain Bread||247 calories per 100 grams.|
|20.||Whole Eggs||155 calories per 100 grams.|
|21.||Coconut Oil||862 calories per 100 grams.|
|22.||Olive Oil||119 calories per tablespoon|
|23.||Pasta||131 calories per 100 grams.|
|24.||Avocado||332 calories per Avocado.|
|25.||Soybeans||173 calories per 100 grams.|
|26.||Dates (Khajoor)||282 calories per 100 grams.|
|27.||Prunes||240 calories per 100 grams.|
1. Peanut Butter
Peanut butter is a fantastic option If you want to gain weight. It is estimated that in two tablespoons of peanut butter, 191 calories, 7 grams of protein, 16 grams of fat, and 7 grams of carbs are present.
Peanuts are a great source of protein and have all 20 amino acids, which help to boost immunity and increase stamina. Every day you can use peanut butter as a snack or with fruit slices. Its regular ingestion can help you in better management of your weight.
2. Banana Milkshake
In addition to being simple to make, banana milkshakes can aid in weight gain. A few almonds can be added to the mixture to create a nutritious meal alternative. You can also include a scoop of your whey protein if you do the workout.
Banana shakes are an excellent source of vitamins, minerals, fiber, and simple sugar. They are fat- and cholesterol-free. The stomach might stay full for a good while with just one glass of banana shake.
It is estimated that the regular intake of banana milkshakes has 150 calories per glass without sugar and 220 calories per glass with sugar.
This tasty and creamy dairy item is family-friendly and goes well with any dish in India. Buttermilk is a good addition to meals. Drinking it is simple to digest. The benefits of using buttermilk prepared from fresh curd are greater.
Buttermilk helps you to get rid of stomach heaviness, constipation, appetite loss, indigestion, and stomach inflammation. Buttermilk is a good source of vitamins and minerals that are proven to support the maintenance of strong bones.
Additionally, it has elements that might enhance heart and mouth health. Talking about the calories present in it, it is estimated that 40 calories are present in 100 grams of Buttermilk.
Papad can be prepared in a microwave without oil or in hot oil. Oil-based papad that has been microwaved is both nutritious and tasty. This is one of the calorie-dense dishes from India.
Since papad is produced from dal-based flour, the majority of them are healthy sources of protein and fiber. It is a tasty appetizer that appeals to all age group’s palates.
Roasted papads can be topped with chopped onion or tomatoes or a little black salt. It is estimated that 371 calories are present in 100 grams of papad.
Gujaratis eat dhokla. It is prepared by heating the fermented gram flour. The average number of calories in a slice of dhokla is 152. Dhokla is made of besan, which is a good source of protein, therefore this results in a savings of about 310 calories.
Protein makes people feel full. You are less inclined to overindulge in fattening foods if you are satisfied and therefore can have healthy weight gain by avoiding obesity.
6. Paneer Paratha
The calories in one paneer paratha are 234. Out of which proteins make up 28 calories, carbs account for 89 calories, and fat makes up the rest 121 calories. About 12% of the daily caloric needs of an average adult diet of 2,000 calories are met by one Paneer Paratha.
Parathas can potentially be a healthful food if prepared properly. Because most people stuff parathas with a lot of harmful filling and cook them in an excessive amount of ghee, oil, or butter, parathas are regarded as being unhealthy.
These are also referred to as “Chole,” and are another meal that is high in calories. If you want to start bodybuilding but you are a vegan, chickpeas are a perfect substitute. Due to the high calorie and protein content, including them in your diet will be quite advantageous.
They are rich in protein and are essential for the general development, maintenance, and function of a healthy body. It is estimated that in 100 grams of chickpeas, 364 calories are present.
8. Ragi Dosa
It is a well-known South Indian meal that is made of rice rather than ragi. And the majority of those eating choose dosa. Because ragi are high in calcium, ragi dosa is a healthy food choice for young children.
Children’s growing bones benefit greatly from calcium. It is better for digestion because it has fiber. Iron and vitamin C are both present in ragi. Ragi Dosa is rich in calories as 132 calories are present in one Ragi Dosa.
9. Lemon Rice
A common dish in most South Indian homes is lemon rice. Precooked rice is combined with a tempering of mustard seeds, chana dal, dried red chilies, ginger, and curry leaves to create this dish.
It is frequently consumed as a meal and is a portion of comfort food for many. This is one of the calorie-dense dishes from India. It is estimated that half a pack (125 g) of Tilda Lemon & Herbs Steamed Basmati Rice has 172 calories.
10. Full-Fat Cheese
In various forms, cheese is a staple food around the globe and is high in calories. A lot of calcium and protein are present in cheddar cheese. The same is true for cottage cheese, feta, mozzarella, ricotta, and parmesan.
As a result, eating cheese can aid in bone health and muscular growth. According to recent studies, full-fat cheese is actually beneficial to your health.
Many studies over the years have suggested that low-fat or fat-free cheese, along with other dairy products like milk and yogurt, are the greatest options for a balanced diet. It is estimated that 120 calories are present in one ounce of cheese.
11. Full-Fat Yogurt
It is packed with calcium, milk protein, and beneficial gut bacteria that strengthen your bones, boost your immune and provide the advantages of ingesting high-quality dairy fat. 1-2 small bowls of yogurt should be consumed daily.
If your body can handle it, you can raise the amount. Include it in shakes, smoothies, and salad dressings. This is one of the high-calorie foods in India.
To maintain a high-calorie intake, yogurt is a fantastic ingredient to include in your meals. 61 calories are present in 100 grams of full-fat yogurt.
Indian households frequently use ghee, which is a necessary ingredient in the majority of Indian dishes. Ghee is a cooking fat that can be used in savory and sweet dishes alike. Ghee is occasionally described as a refined or pure form of butter.
Additionally, it is regarded as a wonderful meal. Cow milk butter is used to create ghee, a healthier alternative to ordinary butter. Low heat is used to gradually warm the cow milk butter until water vaporizes.
The remaining milk solids are a byproduct or product. Mono-saturated omega-3 fats, which are heart-healthy fats, are abundant in ghee.
Ghee may even lower cholesterol levels when used in moderation as part of a healthy diet. It is estimated that 42 calories are present in one teaspoon of ghee.
13. Salmon Fish
Most of you will agree that salmon is one of the healthiest foods on the earth. It contains not only a ton of nutrients, but it may also help in reducing some risk factors for a number of disorders. Gaining a healthy amount of weight is possible with it.
People who need to gain weight frequently have metabolic problems that make them lose weight or burn off excessive amounts of calories despite their inactivity.
Because salmon is strong in protein and healthy fats, it is a wise choice for anyone looking to put on weight. It is estimated that 208 calories are present in 100 grams of salmon fish.
A lot of dietary fiber, fruit sugar, vitamins, and minerals are present in mangoes. Not only this, they are incredibly sweet and delicious.
They are also very heavy in calories. They can be used in smoothies, breakfast bowls, and protein drinks to help you gain weight because they have anti-cancer, anti-inflammatory, and antioxidant effects. 60 calories are present in 100 grams of mangoes.
Among Indian cuisines that are high in calories, rice is unquestionably one of the best food items. Honestly saying, a cheap approach to increasing the number of calories on your plate is to eat rice.
You can simply microwave a dish of rice with some curry if you’re in a hurry. It fills you up and gives you a good diet. In 100 grams of rice, 130 calories are present.
Bananas are a great option for those who want to gain weight. In addition to being healthy, they also provide a lot of calories and carbohydrates. Other micro-nutrients are abundant in bananas.
Particularly green bananas are rich in resistant starch, which bypasses your digestive system undigested.
In order to put on weight, add bananas to smoothies or oatmeal with other high-calorie foods like nut butter or full-fat yogurt. Bananas are a practical on-the-go snack. 89 calories are present in 100 grams of Banana.
These are a super-food for individuals looking to gain weight, which should come as no surprise. The fast digestion of the starchy, carb-rich tubers results in an increase in the hormone insulin.
Your body turns carbohydrates into glucose, which it needs as fuel. Your body will turn whatever glucose it cannot utilize into fat, which will aid in weight gain. Potassium and vitamin C are both abundant in potatoes.
To maximize the nutrients in potatoes, eat them baked, roasted, or boiled. Talking about the calories present in potatoes, it is estimated that, 77 calories are present in 100 grams of potatoes.
In addition to being a healthy source of calcium and other vitamins and minerals, milk offers a decent mix of proteins, carbohydrates, and fats. For ages, people are using milk to gain weight.
Milk is a good source of casein and whey proteins for those looking to gain muscle mass. It can also help you gain muscle when mixed with weightlifting.
Additionally, studies have shown that milk, or the combination of whey and casein, can result in greater bulk gain than other protein sources. As per some estimations, 42 calories are present in 100 grams of milk.
19. Whole Grain Bread
It is another excellent source of carbohydrates if you want to gain weight. You can create some extremely straightforward, calorie-dense, and nutritionally sound dishes by mixing bread with protein sources like eggs, meat, and cheese.
You can try one of the recipes for sandwiches. 247 calories are present in 100 grams of Whole Grain Bread.
20. Whole Eggs
Eggs are one of the world’s healthiest foods for growing muscle. They offer a combination of superior proteins and beneficial fats. A big raw egg weighing 2 ounces (50 grams) contains roughly 74 calories.
It is crucial to consume the entire egg. The yolk of an egg contains almost all of the healthy elements. You don’t need to limit your egg intake if you don’t have an egg sensitivity; you can easily consume three eggs per day if you would like.
Many bodybuilders eat six meals or more each day. Eggs can be prepared in a variety of different ways, such as boiling, poaching, frying, baking, and scrambling. Talking about the calories present in eggs, it is estimated that 155 calories are present in 100 grams of eggs.
21. Coconut Oil
Coconut Oil has sparked a lot of attention in the health world because of its beneficial effects on anything from cholesterol levels to cognitive function. In addition to this, it may cause weight gain because of its high-calorie content.
In reality, 1 tablespoon (15 ml) of coconut oil contains 116 calories and 13.5 grams of fat. Coconut oil, which is convenient to use, can be exchanged for the majority of other fats and oils. With coconut oil, your skin may feel more hydrated and function better.
MCTs, or medium-chain triglycerides, are a quick source of energy found in coconut oil. Your circulation transports the fat molecules from long-chain triglycerides (LCTs) you consume to tissues like muscle and fat tissue.
Your body’s preferred energy source, MCTs, travel directly to your liver after consumption, where they immediately convert to a source of energy. 100 grams of coconut oil provide 862 calories.
22. Olive Oil
Because it is a good source of monounsaturated fats, olive oil is widely known for its ability to promote health. Monounsaturated fats have been shown to improve “good” HDL cholesterol levels, lower blood triglyceride levels, and aid in blood sugar regulation in type 2 diabetics.
Olive oil is also a rich source of antioxidants, which are beneficial compounds that shield your cells from oxidative damage and reduce your chance of developing chronic diseases. Due to its 13.5 grams of fat and 119 calories per tablespoon, olive oil can also be a secure way to increase the calorie content of a meal.
Drizzle it over cooked vegetables or incorporate it into salad dressings, or use it in marinades for a burst of flavor and calories. According to estimates, 100 grams of olive oil contain 884 calories.
Per 100 grams of pasta, 131 calories are thought to be present. Pasta is a food that encourages weight gain because of its calorie content. Typically, you should aim for 250 to 500 additional calories per day to increase weight at a healthy rate.
You will be able to gain 0.5 to 1 pound per week if you do this. Even without sauce or additional toppings, simply including a serving of pasta in your normal meal plan can provide you with enough calories to gain weight in a healthy manner.
There are 221 calories in one cup of cooked, enriched white pasta, such as spaghetti. Since there are only 174 calories in one cup of whole-wheat pasta, you’ll need to eat a little more of it to put on weight.
The king of good fats is avocado. This food item is very nutrient-dense and has significant health advantages.
Despite having few calories, it is nonetheless one of the finest foods for weight gain. 332 calories, 29 grams of fat, and 17 grams of fiber are all packed into one avocado.
If you are trying to put on weight, add it to your salads and sandwiches since it is also high in vitamins (including C, E, and K).
Iron, phosphorus, and vitamin K are all abundant in soybeans. Our blood and muscles use iron to store and carry oxygen. Boiling beans provides 298 calories, 29 grams of protein, 17 grams of carbohydrates, and 15 grams of fat per cup.
Soybeans are also a great source of antioxidants and aid in faster post-exercise recovery. Since soy products have high-calorie content, they therefore can cause weight gain. It is estimated that 100 grams of Soybeans contain 173 calories.
26. Dates (Khajoor)
These are fantastic snack that instantly provides energy and satiation. 67 kcal of energy and 18 g of carbs with vitamins and minerals are contained in one pitted date (24 g).
Additionally, these dried fruits are a significant source of iron, manganese, copper, and vitamin B6. Dates are a versatile approach to enhancing your calorie intake because they are often sold dried and have a lengthy shelf life.
They are delicious on their own or when added to baked dishes. For a nutritious, high-calorie snack, try filling dates with almond butter and coconut flakes. It is estimated that 100 grams of dates contain 282 calories.
27. Prunes (Sookha Aaloobukhaara)
Prunes are known for easing constipation. Their fiber content may help your stool gain volume and go through your digestive tract more quickly. This may prevent you from bloating.
Prunes are a convenient way to enhance your calorie intake and promote healthy weight gain because they have a long shelf life and are simple to incorporate into your diet. Just like dates they are also delicious on their own, however, you can add them to your favorite salads, and smoothies.
These dried fruits are great for persons seeking to gain weight because they are high in calories. Talking about the calories present in them, it is estimated that 240 calories are present in 100 grams of prunes.
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So these were the top 27 high-calorie foods in India for weight gain, If you will include these food items in your diet plan then this will definitely help you to gain weight in a healthy way.
We have covered all vegetarian and Non Vegetarian food items that will help you to get more calories.
If you like this post then please share, also if you know of any other high-calorie food sources then please let us know in the comments section below.