To gain weight you need to eat more than you burn, and snacks are an easy place to add 300 to 500 calories. The best high calorie snacks are nutritious and dense: nuts, nut butters, avocado, dairy, dried fruit and dark chocolate. Work out your target with the bulking calculator and the TDEE calculator, then use the lists below to hit it.
Calorie-dense snacks, by serving
Values are rounded from USDA FoodData Central.
| Snack | Serving | Calories | Protein |
|---|---|---|---|
| Walnuts | 1 oz (28 g) | 185 | 4.3 g |
| Almonds | 1 oz | 164 | 6 g |
| Cashews | 1 oz | 157 | 5 g |
| Peanut butter | 2 tbsp (32 g) | about 188 | about 8 g |
| Dark chocolate, 70–85% cocoa | 1 oz | about 170 | 2 g |
| Medjool dates | 2 dates (48 g) | about 133 | 1 g |
| Raisins | ¼ cup (40 g) | about 120 | 1 g |
| Whole avocado | 1 (about 200 g) | about 320 | 4 g |
| Whole milk | 1 cup | about 149 | 8 g |
| Cheddar cheese | 1 oz | about 113 | 6.4 g |
| Hummus | ¼ cup (62 g) | about 103 | about 5 g |
Calorie density, meaning calories per 100 g, explains why these foods work: walnuts are about 654, peanut butter 588, almonds 579, dark chocolate 598, cheddar 403 and dates 277, compared with about 15 for cucumber. A small portion carries a lot of energy, which is helpful when you struggle to eat enough, and a problem when you are trying to cut (zero calorie snacks).
Snack combinations worth 400+ calories
| Combo | Calories | Protein |
|---|---|---|
| 2 slices whole-wheat toast + 2 tbsp peanut butter + 1 banana | about 445 | about 16 g |
| 1 cup whole milk + 1 oz almonds + 2 Medjool dates | about 445 | about 15 g |
| Greek yoghurt (whole milk, 170 g) + ¼ cup granola + 1 tbsp honey | about 400 | about 17 g |
| Half an avocado and 2 eggs on 2 slices of toast | about 455 | about 22 g |
| Trail mix, ½ cup (about 75 g) | about 350 | about 10 g |
Check the mathsToast: 2 slices at about 75 calories = 150. Peanut butter 2 tbsp = 188. Banana = 105. Total 150 + 188 + 105 = 443, roughly 445. Two such snacks a day add about 900 calories, more than most people need. One is usually enough for a 300 to 500 calorie surplus.
How to plan your surplus
- Find your maintenance calories, then add 250 to 500 a day. Smaller surpluses reduce fat gain.
- Decide how many of those calories come from snacks. One or two snacks of 200 to 300 calories each is typical.
- Keep protein high (how much protein do you need), and train with resistance exercise so more of the gain is muscle (bulking vs cutting).
- Track your weekly average weight and adjust every few weeks (track and adjust calories).
Snacks for different needs
- Vegetarian or vegan: nut butters, trail mix, hummus with pita, soy milk smoothies, edamame.
- Dairy-free: avocado toast, nuts, dates with almond butter, coconut yoghurt (check protein).
- On a budget: peanut butter, oats, bananas, whole milk and eggs are among the cheapest calories.
- Small appetite: choose liquids and very dense foods; nuts and nut butters pack the most energy into a bite.
Tips for eating more
- Drink calories if appetite is low. A milk-based smoothie adds 300 to 500 calories (protein shake recipes).
- Add fats to meals. A tablespoon of olive oil is 119 calories (calories per gram).
- Eat more often, with a snack every two to three hours if large meals are hard.
- Choose nutrient-dense foods most of the time, and keep sweets and highly processed snacks as extras.
Watch saturated fat if you eat a lot of cheese, chocolate or whole milk (how much saturated fat per day is OK). If you are underweight or have lost weight without trying, see a doctor first.
Get a calorie target for slow, steady weight gain.
Open the bulking calculatorFrequently asked questions
What are the best high calorie snacks for gaining weight?
Nuts and nut butters, avocado, dried fruit, whole milk and full-fat yoghurt, cheese, dark chocolate, trail mix and smoothies. Choose ones that also bring protein or fibre.
How many calories should I add to gain weight?
A surplus of about 250 to 500 calories a day above maintenance is a common starting point. Use the bulking calculator for your own number.
Are high calorie snacks unhealthy?
Not necessarily. Nuts, avocado, dairy and dried fruit are calorie-dense and nutritious. Highly processed snacks high in sugar and saturated fat should be a smaller part.
Will snacks alone make me gain muscle?
No. You also need resistance training and enough protein. Calories alone tend to be gained as a mix of fat and muscle.
Can I use these snacks for a medical reason such as being underweight?
Yes, but speak to a doctor or dietitian, particularly if weight loss was unintentional.
Keep reading
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov. Values in this guide are rounded from USDA entries for the foods named; brands and preparation change them.
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PubMed 28642676
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. PubMed 24864135