8 High-Calorie Snacks for When You Need To Gain Weight

Nutritional advice often focuses on weight loss, but gaining weight can be just as difficult, especially if you have a small appetite or tend to feel full quickly. The best high-calorie snacks pack plenty of energy and nutrients in small portions, allowing you to eat more frequently while choosing foods that also support your overall health.

Here is eight nutrient-dense, high-calorie snacks to help you gain weight:

Calories: 230 calories in 1 cup of plain whole milk yogurt

Greek yogurt offers a nutrient-rich snack, with 21 grams of protein. It also contains probiotics, calcium and other essential micronutrients like magnesium.

Choosing whole milk (full fat) Greek yogurt helps you add more calories without increasing the amount you need to eat. Beyond snacking, it’s an easy addition to boost calories in any meal, whether topping tacos or chili, or incorporating it into oatmeal, smoothies, or creamy salad dressings.

How to benefit from it: Top Greek yogurt with your favorite toppings, like granola, nut butter, or berries, or eat it plain as a snack.

Calories: 191 in 2 tablespoons

A chocolate peanut butter smoothie blends protein, healthy fats, and fiber into a delicious snack or portable mini-meal. Made with milk or a dairy-free alternative, chocolate protein powder, peanut butter and a banana, it looks like a treat but offers extra calories to help you reach your weight gain goals.

How to benefit from it: Mix 1 cup of unsweetened milk or almond milk, 2 tablespoons of peanut butter, a spoonful of chocolate protein powder and half of a frozen banana.

Calories: 160 in half of a medium avocado

With its creamy, mild flavor, avocado is a delicious way to add calories to your diet. It can also provide heart-healthy fats, fiber, and potassium.

Regular avocado consumption is associated with a lower risk of cardiovascular disease and improved cholesterol levels, thanks to high levels of monounsaturated fats. Avocados also provide antioxidants that can help protect cells from oxidative stress.

How to benefit from it: Mash it on wholemeal bread and top with a pinch of sea salt and a drizzle of olive oil.

Calories: 180 in 1 cup 2% low-fat cottage cheese

Besides the benefits of added calories, cottage cheese is high in protein: one cup provides 24 grams of protein. It also contains calcium, phosphorus, potassium and B vitamins.

Choosing 2% or whole milk cottage cheese is especially helpful if you’re trying to gain weight, as the higher fat content increases overall caloric density without adding bulk. This means you get more energy in a smaller serving.

How to benefit from it: Serve it with fresh fruit, use it as a dip for crackers or veggie sticks, or eat it on its own with a drizzle of honey.

Calories: 160-180 per ounce (about a handful)

A handful of nuts and seeds increases your daily calorie intake while providing fiber, protein and healthy fats. When you combine nuts like almonds, walnuts and pistachios in trail mix, you create a convenient, high-calorie snack.

Regular nut consumption is associated with a lower risk of cardiovascular disease, improved metabolic markers, and even healthy aging in older adults.

How to benefit from it: Keep a bag of trail mix in your car or at your desk for an easy snack, or make your own trail mix using nuts, seeds and dried fruit.

Calories: 120 calories per cup (depending on fat content)

Kefir, a fermented yogurt-like drink, combines probiotics, protein and calories. Its texture is similar to a smoothie, making it an easy way to get a nutrient-rich snack without needing a blender.

Kefir also provides functional benefits for gut and metabolic health. The probiotics in kefir support the gut microbiome, which can help reduce low-grade inflammation.

How to benefit from it: Drink it plain or mix it with fruit for a smoothie-style snack.

Calories: 119 per tablespoon

It may not sound like a snack, but olive oil is high in calories. Paired with hummus, made with chickpeas, tahini and olive oil, you get a nutrient-rich combination of healthy fats, plant-based protein and fiber.

Olive oil is associated with an improved lipid profile and lower risk of cardiovascular disease. Research on Mediterranean-style eating habits also suggests that combining olive oil with legumes, such as chickpeas in hummus, may promote metabolic health and reduce inflammation in the body.

How to benefit from it: Add a spoonful of olive oil to a bowl of hummus and serve with wholemeal bread or warm pita.

Calories: 98.2 in a tablespoon

Almond butter is high in calories and easy to add to snacks. In addition to calories, one tablespoon provides about 3 grams of protein and a mix of healthy fats and fiber. Pairing it with an apple adds natural sweetness and crunch.

Regular consumption of almonds and other nuts has been linked to a lower risk of heart disease and type 2 diabetes, as well as a lower risk of all-cause mortality. Almonds are particularly rich in monounsaturated fats, fiber, vitamin E and magnesium.

How to benefit from it: Spread nut butter on the apple slices and sprinkle with a little cinnamon for extra spice.

When trying to gain weight, consistency matters more than any food. Eating small meals or frequent snacks every three to four hours can help you meet your calorie needs without feeling too full.

If you have appetite problems or tend to forget to eat, gentle reminders, like setting a timer or planning snacks in advance, can help you stay on track. Focusing on nutrient-rich options not only ensures you eat more, but also supports your overall health.