Gaining weight in a healthy and sustainable way requires more than just increasing calorie intake—it’s about nourishing your body with nutrient-dense foods that provide essential vitamins, minerals, and macronutrients.
In India, where culinary diversity offers a rich variety of high-calorie yet wholesome foods, you can easily add weight healthily without resorting to junk or processed items. By incorporating whole, natural foods into your diet, you can support muscle growth, improve overall strength, and maintain optimal health.
Healthy weight gain focuses on adding quality calories to your meals. This includes foods rich in healthy fats, complex carbohydrates, and high-quality proteins.
Indian cuisine offers an abundance of options that are both calorie-dense and packed with essential nutrients. From dairy products and nuts to whole grains and flavorful curries, these foods not only add calories but also enhance the nutritional value of your diet.
This article covers 20 Indian foods that are high in calories yet healthy and how to incorporate them into your diet.
High-Calorie Indian Foods
Here’s a detailed list of 20 healthy, high-calorie Indian foods to help you gain weight effectively and naturally.
1. Ghee
Ghee is a staple in Indian households and a calorie powerhouse.
Just one tablespoon (14 grams) of ghee contains 123 calories, making it an easy way to add extra calories to your meals.
Ghee has traditionally been considered a healthy fat in Indian cuisine and Ayurveda, but it was once believed to be unhealthy due to its high saturated fat content. However, recent research has shown that moderate consumption of ghee, especially when part of a balanced diet, can have health benefits.
It contains healthy fats, particularly medium-chain triglycerides (MCTs), which provide a quick source of energy. Ghee also contains vitamin A, a fat-soluble vitamin that supports eye health, immunity, and reproduction.
An animal study found that ghee enriched with CLA (conjugated linoleic acid) boosts antioxidant enzymes and lowers cholesterol and triglycerides, reducing the risk of heart disease. It also protects the liver from fat buildup, making high CLA ghee a heart-healthy food.
Another study examined how different dietary fats affect heart and metabolic health in mice. Four groups were fed for 16 weeks: a normal diet, or a high-fat diet with desi ghee, plant oil, or banaspati ghee. Mice on banaspati and plant oil had more liver fat and higher cholesterol than those on desi ghee or the normal diet.
Ghee can be part of a healthy diet when consumed in moderation. However, individuals with heart conditions or high cholesterol should be mindful of their intake.
2. Full-Fat Milk
Full-fat milk is a rich source of calories, protein, and essential nutrients.
A single cup (237 mL) of whole milk provides 149 calories, making it an ideal beverage for weight gain.
It also contains calcium, vitamin D, and B12, which support bone health and boost energy levels.
You can drink it plain, make creamy milkshakes, or use it in smoothies and desserts. Incorporate full-fat milk into kheer, rabri, or milk-based curries for added calories.
3. Paneer (Cottage Cheese)
Paneer is a calorie-dense dairy product commonly used in Indian cuisine.
100 grams of paneer provides 299 calories, 15.5 grams of fat, 15.9 grams of protein, calcium, vitamin D, and other essential vitamins and minerals.
Paneer supports muscle building and provides long-lasting energy. Enjoy it in dishes like paneer bhurji, paneer tikka, or creamy curries. You can also stuff it into parathas or add it to salads for extra calories.
Explore more: Top 20 Protein-rich Indian Foods
4. Bananas
Bananas are a high-calorie fruit that makes an excellent snack for weight gain.
One banana (115 grams) contains 113 calories, along with potassium, magnesium, and fiber. Their natural sugars and carbohydrates provide a quick energy boost.
Enjoy bananas as a pre- or post-workout snack, add them to smoothies, or mash them into porridge. You can also prepare calorie-dense banana shakes with milk and honey.
5. Peanuts and Peanut Butter
Peanut butter is a creamy, calorie-rich spread that provides 191 calories in just two tablespoons.
It is packed with healthy fats, protein, and fiber. Peanut butter also contains magnesium and vitamin E, which support heart health.
You can also grab a handful (28 grams) of peanuts to snack on, either roasted or soaked overnight for breakfast, which provides 166 calories. Roasting or soaking peanuts reduces antinutrients, improving nutrient absorption and making them easier to digest, which supports healthy weight gain.
To further support weight gain, you can increase the serving size of peanuts to 2 ounces (56 grams) or even 100 grams, providing between 332 to 587 calories. This larger portion offers a boost of healthy fats and protein, helping you achieve optimal calorie intake.
However, it’s important to balance your diet with other nutrient-rich foods to ensure you’re getting a variety of vitamins and minerals.
A 10-week study on athletes tested a diet and exercise plan designed to promote healthy weight gain. Athletes added 500 extra kcal/day through peanut-based snacks or high-carb snacks along with resistance training. Both groups gained weight, but the group consuming high-carb snacks gained more lean body mass.
This suggests that while calorie-dense foods like peanuts are effective for weight gain, balancing them with carbs can promote healthier weight gain, particularly in the form of lean muscle.
6. Almonds
Almonds are nutrient-dense nuts that are excellent for weight gain. While not native to India, they have become an important part of Indian cuisine.
A 28-gram serving (about 23 almonds) provides 164 calories. They are rich in healthy fats, fiber, and protein, along with vitamin E and magnesium.
Similar to peanuts, you can roast or soak almonds overnight to reduce antinutrients and enhance nutrient absorption.
Snack on a handful of almonds, sprinkle them over salads, or add them to desserts and shakes. You can also blend them into almond butter for a calorie-rich spread.
7. Rice
Rice is a staple food in India and an excellent source of calories and carbohydrates.
One cup (186 grams) of medium-grain cooked white rice provides 242 calories. It contains a few minerals and B vitamins and provides quick energy.
Rice pairs perfectly with dals, curries, and vegetables, making it a versatile base for calorie-dense meals. Add ghee or butter to your rice or prepare dishes like biryani or pulao with nuts, ghee, and dried fruits for extra calories.
8. Whole Wheat Paratha
Whole wheat parathas are a popular Indian flatbread that are calorie-dense and filling. A commercially prepared paratha (79 grams) contains 258 calories.
However, in India, freshly made versions, especially those stuffed with potatoes, paneer, or cauliflower, can have even more calories, yet still healthy. For example, stuffing a paratha with 50 grams of cooked potato adds an extra 43 calories, while the same amount of paneer adds about 150 more calories.
Pair these delicious parathas with curd, pickles, or calorie-rich gravies for a satisfying and hearty meal.
9. Chana Dal (Bengal Gram)
Chana dal is a protein and calorie-rich pulse frequently used in Indian cooking.
100 grams of cooked chana dal contains 164 calories. It is also contains protein, fiber, folate, and iron.
Enjoy it as a side dish with rice or roti, or prepare calorie-dense dishes like chana dal khichdi. Adding ghee or oil to the dal makes it even more calorie-rich.
10. Coconut Milk
Coconut milk is a creamy, calorie-dense ingredient widely used in South Indian curries and desserts.
One cup (around 240 mL) of freshly prepared coconut milk provides an impressive 552 calories.
It is rich in healthy fats, manganese, and medium-chain triglycerides (MCTs), which aid in weight gain.
While numerous studies show that MCTs support weight management, an analysis of clinical trials in older adults found that they may also improve muscle mass and strength. This suggests that MCTs may aid in healthy weight gain and help manage muscle loss in aging.
Use coconut milk in curries, soups, or smoothies. You can also prepare coconut-based sweets or milkshakes for added calories.
11. Cashews
Cashews are creamy, calorie-dense nuts commonly used in Indian cuisine.
An ounce (28-gram) serving provides 157 calories. They are rich in healthy fats, magnesium, and copper, which support energy production and metabolism.
Snack on raw or roasted cashews, add them to curries, or blend them into gravies for a rich texture.
Cashews are also a good source of vitamin K. Click here to explore Indian foods that are even richer in this essential nutrient!
12. Mangoes
Mangoes are delicious and nutrient-rich fruit high in calories.
One mango (210 grams) provides 126 calories. It is rich in vitamins A, C, and E, as well as fiber and antioxidants.
While mangoes are naturally sweet and often associated with weight gain, there is limited scientific evidence to fully support this. However, they can be a healthy addition to a balanced diet.
To increase your calorie intake, you can enjoy mangoes in their juicy form, which promotes more eating because the juice is low in fiber, which is essential for satiety. This makes mangoes a good option for weight gain, but be sure to pair them with other nutritious, whole foods rather than relying on processed options.
Enjoy mangoes as a snack, blend them into smoothies, or prepare calorie-dense mango shakes with milk and cream. You can also make mango lassi or aamras for a high-calorie dessert.
Discover more: 15 Indian Foods Rich in Antioxidants for Better Health.
13. Mutton Curry
Mutton curry is a protein and calorie-rich dish enjoyed across India.
100 grams of cooked mutton provides 234 calories, offering about 33 grams of protein, making it great for muscle gain. It also contains essential nutrients like iron, zinc, and B-vitamins, supporting overall health and performance.
The slow-cooked meat in rich, spiced gravy offers healthy fats and protein. When paired with a cup of rice, it provides 242 more calories, making it a satisfying, calorie-dense meal.
14. Rajma (Kidney Beans)
Rajma is a protein-packed legume frequently enjoyed in Indian cuisine.
One cup (177 grams) of cooked rajma contains 225 calories. It is also a good source of protein, fiber, iron, and folate. Serve rajma with rice for a calorie-dense, comforting meal.
15. Sweet Potatoes
Sweet potatoes are nutritious and calorie-dense, with around 115 calories per medium-sized potato (151 grams).
They are rich in fiber, vitamins A and C, and antioxidants. Roast, mash, or cook them into curries for a delicious and filling side dish.
They are rich in beta-carotene, a carotenoid that converts into vitamin A in the body, offering benefits like supporting immunity and healthy vision.
16. Chicken
Chicken curry is one of the most cooked non- vegetarian recipes in India.
100 grams of cooked chicken meat provides 190 calories and about 29 grams of protein. It also contains zinc, selenium and B vitamins.
You can also increase your caloric intake by pairing it with rice or preparing the chicken with ghee.
17. Dry Fruits
Dried fruits like dates, prunes, and raisins are rich in calories and natural sugars, making them ideal for weight gain.
Just two pitted Medjool dates (48 grams) provide 133 calories, while raisins offer 120 calories per 40-gram serving. Five figs (40 grams) contain 111 calories. Dried apricots and prunes are also excellent choices, providing energy along with fiber, vitamins, and minerals.
These fruits can be eaten as snacks, added to desserts, or blended into smoothies. Pairing them with warm milk or ghee enhances their nutritional value and helps increase calorie intake naturally.
18. Eggs
Eggs are a powerhouse of calories and protein, making them an excellent choice for healthy weight gain.
One large egg (50 grams) provides nearly 78 calories, with high-quality protein, healthy fats, and essential vitamins like B12 and D.
Some people avoid egg yolks, but they contain most of the egg’s nutrients, including around 80% of its vitamin D, which supports calcium absorption, bone strength.
For most healthy individuals, consuming 1 to 3 eggs per day is perfectly safe and beneficial. If you have no cholesterol concerns, eating up to 3 eggs daily can help boost your calorie and protein intake.
Enjoying eggs boiled, scrambled, or as omelets with ghee increases the calorie count. Adding them to curries and pairing with rice enhances both flavor and nutrition.
For extra calories, desi eggs are a great option, as they are slightly higher in healthy fats and nutrients.
Also read: 7 Superfoods High in Vitamin D
19. Malai Kofta
Malai kofta is a luxurious, high-calorie Indian dish, perfect for weight gain. A single serving provides 350-500 calories, depending on the ingredients and preparation.
The koftas, made from paneer, potatoes, and dry fruits, are deep-fried and soaked in a rich, creamy gravy made with malai (cream), cashews, and butter. This combination offers healthy fats, protein, and carbohydrates, making it an indulgent yet nutritious meal.
A typical serving of malai kofta (200-250 grams) contains approximately one small potato (125 grams), providing 108 calories, and 50-70 grams of paneer, contributing an average of 179 calories. Together, these ingredients add up to 287 calories, offering a mix of starch, protein, and healthy fats. Other ingredients like butter, cashews, and dry fruits further boost the calorie content, making malai kofta a rich and energy-dense dish.
Pairing malai kofta with naan, roti, or jeera rice further increases the calorie count.
20. Sesame Seeds (Til)
Sesame seeds are calorie-dense and rich in healthy fats, making them an excellent addition to a high-calorie diet.
Just 2 tablespoons (18 grams) provide around 104 calories, with 9 g of fat, 3.2 g of protein, and essential minerals like calcium and iron. And an ounce (28 grams) serving packs 160 calories, offering even more energy and nutrition.
These tiny seeds can be added to ladoos, tahini, chutneys, or powdered and sprinkled over rotis and curries, enhancing both flavor and calorie intake effortlessly.
Also Read: Top 10 Iron-rich Indian Foods
In Closing
Gaining weight healthily is about incorporating nutrient-dense, high-calorie foods into your diet. The 20 foods listed above provide a combination of healthy fats, protein, and carbohydrates, helping you achieve your weight gain goals without compromising nutrition.
By including these wholesome Indian foods in your meals, you can promote sustainable and balanced weight gain while enjoying delicious and satisfying dishes.
Looking for lighter options? Check out our guide on Low-Calorie Indian Foods.
References:
- U.S. Department of Agriculture FoodData Central
- National Institutes of Health NIH Office of Dietary Supplement Factsheet on Vitamin A
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- National Institutes of Health (NIH) StatPearls-High Fiber Diet