20 Best Highest Protein Foods for Weight Gain

If you want to gain weight and are looking for the highest protein foods for weight gain, then you are at the right place. Here we listed 20 best high protein foods for weight gain, you will see both veg and non-veg foods.

However, gaining weight is all about eating more calories than your body burns throughout the day. But remember you can’t eat anything that has high calories, as they increase more unwanted fat.

For many people, gaining weight or building muscle can be just as difficult as losing weight. So, simply adding certain healthy foods to your diet can make your weight gain goal both healthy and more effective.

So, read the article till the end to see some best highest protein foods for weight gain that are nutritious and contain healthy fats. Some of these foods are also protein-rich and help in building muscle, and have a positive impact on overall health.

How to Gain Weight in a Healthy Manner?

The main tip is to consume more calories than you use during a day. The best estimate you can aim to take is 300-500 more calories than you use. Also, eat more meals every day, rather than increasing the size of your existing meals.

If you’re trying to gain weight, then increase the amounts of fats and protein in your diet. But remember, one thing that you should not consume unhealthy fats and junk foods, these kinds of foods will result in weight only on your tummy and can cause serious long term health issues like obesity, heart issues, and diabetes.

However, it is also a good idea to incorporate exercises into your daily routine, and can help you to build muscle mass.

Highest Protein Non-Veg Foods for Weight Gain

Below we listed some high protein non-veg foods for weight gain. Weight gain can be a struggle, but following foods may help you gain weight, also increase muscle and boost overall health.

01. Chicken Breast

Chicken Brest for weight gain

Chicken is one of the highest sources of protein and can also help you gain some weight. It is also packed with other important nutrients such as iron, zinc, phosphorus, niacin, vitamin D, and vitamin B6.  The chicken breast doesn’t have carbs and saturated fats.

However, eating chicken breast will help you to keep your bones healthy and strong. Also, it helps you to build muscles and maintain muscle mass, improves muscle recovery, gives you the best energy and helps you to gain weight.

Best Ways to Eat Chicken:

You can eat chicken as you like, boiled, baked, fried, and roasted. If you are eating chicken to gain weight, then aim to eat 100gm of chicken three times a week.

Nutrition    Per 100gm
Calories 165
Protein 31.5gm
Unsaturated Fats3.6gm

02. Red Meats

Red meats are one of the best foods for muscle-building and gaining weight. Red steak is loaded with protein and fat, and steak contains creatine and leucine, which play a significant role in booting muscle mass.

Red meats contain both protein and fat, which promotes weight gain and helps to build muscle. Both lean and fatty meats are a good source of protein.

Best Ways to Eat Red Meats

You can make red meat curry or grilled steak.

NutritionPer 100gm
Calories 217
Protein 26gm
Fats 6.8gm

03. Salmon

Salmon for weight gain

Salmon is also one of the highest protein foods that you can eat to gain weight and muscle mass. It is a good source of omega 3 fatty acid, selenium and vitamins.

Protein and omega-3 fats present in salmon fish are a great source for muscle recovery, muscle gain and bone health. It is also good for your brain, skin, heart, and it allows your body to perform better than normal.

Best Ways to Eat Salmon

You can eat salmon fish according to your preferences like smoke, bake, grill, and steam. It can be taken with lentils, rice, sushi and other green veggies.

Nutrition   Per 100gm
Protein 22gm
Fats 6gm

04. Eggs

eggs for weight gain

Eggs contain high-quality protein that you can eat to gain healthy weight. It also contains vitamins and minerals which can help with the energy to perform several activities throughout the day.

Eggs are one of the most popular foods which can help gain healthy weight. It is also good for building and maintaining muscle mass. Eggs also increase the level of high-density lipoprotein (HDL) or good cholesterol.

Best Ways to Eat Eggs

If you’re on a weight gain diet, then you can make omelette and eat with other foods like rice, bread and vegetables. You can eat up to 3 eggs with yolk every day because most nutrients are contained in the yolk. In any case, if you want to eat more than three eggs, then you can consume it without yolk.

Nutrition    2 Eggs (Per 100gm)
Calories 140
Protein 12gm
Fats 10gm

05. Turkey Breast

Turkey Breast for weight gain

Turkey chicken breast is one of the best and most popular foods among many fitness lovers. It contains a good amount of protein, and best for developing and recovering muscle mass. Eating turkey chicken can help you gain weight and muscle.

It also contains vitamin B6 and Niacin which help your body to produce good amounts of energy, and also contain anti-cancer properties such as selenium.

Best ways to eat Turkey chicken

You can eat as you prefer, like boiled, fried, and roasted.

Nutrition   Per 100gm
Calories 140
Fats 3gm

06. Beef

Beef is one of the great foods for weight gain. It is a good source of protein and it has L-Carnitine which is good for metabolism. Eating beef 2-3 times a week showed a positive impact on building muscle and gaining weight.

Eating beef can fulfil important nutrients like zinc, iron, magnesium and selenium. It also increases your performance in the gym.

Best ways to eat Beef

You can eat beef with salad, bread and rice. Beef can be fried, cooked with water, and roasted.

Nutrition   Per 100gm
Calories 250
Protein 26gm
Fats 20gm

07. Pork

Pork also contains a good amount of protein and that can help you gain weight. It is more popular among bodybuilders and fitness athletes which help their muscles grow, repair and recover.

The pork also contains vitamins and minerals such as vitamin B6, vitamin B12, zinc, iron, niacin, phosphorus, and thiamine, which help you maintain overall health.

NutritionPer 100gm
Calories 300
Protein 26gm
Fats 21gm

08. Shrimp

Shrimp for weight gain

Shrimp is a high protein low-calorie food. Shrimp is one of the highest quality lean proteins which can be good for muscle growth. If you consume shrimp with other high-calorie foods, it may help you to gain weight.

Shrimp also contains antioxidants that may protect your cells against muscle damage, prevent wrinkles and reduce sun damage. You can eat shrimp once or twice a day.

Nutrition   Per 100gm
Calories 140
Protein 12gm
Fats 10gm

09. Tuna

Tune is a great source of lean protein, and it is great for muscle building and growth. If you consume it with other foods, it may also help you gain weight.

Nutrition   Per 100gm
Calories 108
Fats 0.6gm

10. Mutton and Lamb

Many people prefer mutton and lamb because of their taste preferences, and goat meat is a bit more expensive than chicken and beef.

However, if you’re a skinny guy, then goat meat is best for weight gain. It contains high-quality protein, fats, and other essential nutrients like zinc, iron, and vitamin B12. Eating fresh mutton or lamb twice or three times a week can help you to increase muscle mass, give you energy and improve your overall performance.

Nutrition   Per 100gm
Calories 143
Protein 27gm
Fats 3gm

Highest Protein Veg Foods for Weight Gain

If you’re vegetarian and looking for the highest protein veg foods for weight gain, then here are 10 best veg foods to help you gain weight and add muscle, the healthy way.

11. Milk

Milk for weight gain

Milk is one of the popular foods that has been used as a weight gainer or muscle builder for decades. Milk provides a good amount of protein, fat, and carbohydrates. It is also an excellent source of calcium, vitamins and minerals.

If you’re trying to build muscle, then milk is an excellent protein source that provides both whey and casein proteins. A small study found that after a resistance training, drinking milk helped to build muscles more effectively.

Try to drink one or two glasses of milk as a snack, with a meal or even before and after a workout.

Nutrition   Per 100ml
Calories 63
Protein 3.4gm
Fats 3.3gm

12. Soya Chunks

Soya Chunks for weight gain

Soya chunks are one of the highest protein veg-foods that are also high in calories, which can help you gain weight and build muscle mass. It also boosts your metabolism, improves your skin, hair and bone health.

But remember, overeating of soya chunks can increase the estrogen level that can lead to menstrual cycle issues in females and cause infertility issues in male. So, it is very important to eat in limit, you can eat 25 to 30 grams of soya chunks a day, it is beneficial and will not increase your estrogen level.   

Nutrition   Per 100gm (raw)
Calories 345
Protein 52gm
Carbs 33gm

13. Almond

Almonds are one of the great foods which people use to eat for a healthy lifestyle because they contain all important nutrients like high-quality protein, fiber, healthy fats, vitamins and magnesium.

However, regular eating of almonds may increase the level of high-density lipoproteins (HDL) and reduce the level of LDL and balance your cholesterol level. Almonds have other important nutrients which can strengthen your bones and teeth, and enhance your immune system.

Eating 15-20almonds a day has many health benefits and may also help gain weight, but you need to incorporate other foods that are high in calories.

Nutrition   Per 100gm
Calories 579
Protein 21gm
Fats 50gm

14. Rice

Rice is one of the best low-cost carb sources to help you gain weight. Many people add rice into their diet or meals containing proteins and vegetables. Rice is also calorie-dense, meaning easily you will get high amounts of carbs and calories from a single serving. This will help you eat more food, especially if you have a poor appetite.

You can consume rice with other foods like curry, pesto, butter and parmesan cheese, and scrambled eggs. It can boost taste and calories.

Nutrition   Per 100gm
Calories 130
Protein 2.7gm
Fats 0.3gm
Carbs 28gm

15. Peanuts

Peanuts for weight gain

Peanut is a good source of protein and other important nutrients like fat, carbs, vitamins, fiber. It also helps you gain weight and build muscle.

Peanut is rich in healthy fat and antioxidants, and it has many health benefits such as it improves cardiovascular and reduces cholesterol, improves performance, supports weight gain, and gives you great energy.

Peanut and peanut butter are the best foods to consume for weight gain. You can consume them as a snack, or mix them with other foods. If you want to gain weight then try to eat 3-4 spoons of peanut butter regularly or you can eat 50gm of raw or roasted peanuts up to four days a week.

Nutrition    Per 100gm
Calories 567
Protein 25.80gm
Fats 49.24gm
Carbs 20gm

16. Lentils

Lentils are one of the best high protein veg-food for vegans that may help you gain weight. It also contains insoluble dietary fiber and magnesium, etc. the lentils have many health benefits such as improve your digestion, lower cholesterol, boost energy, stabilize blood sugar and improve heart health.

Nutrition   Per 100gm
Calories 116
Protein 9gm
Fats 0.35gm
Carbs 20gm

17. Homemade Protein Shakes

Homemade Protein Shakes for weight gain

A homemade protein shake can be super effective if you’re trying to gain weight and a quick way to gain weight. Also, you can mix nutrients like protein, fats and carbs according to your needs. Making your own protein shake is the best way because commercials protein shakes are full of sugar and lack nutrients.

You can make a protein shake at home if you have ingredients at home. Below are some important ingredients you need for making a variety of protein shakes at home.

  • Peanut Butter
  • Ice Cream
  • Banana
  • Strawberry
  • Brown sugar
  • Whole milk
  • Cookies
  • Strawberry banana protein powder
  • Dark chocolate
  • Chocolate protein powder
  • Vanilla protein powder
  • Cinnamon protein powder
  • Caramel protein powder

18. Yogurt

Full fat yogurt is another healthy food to gain weight. It is a great source of a well-balanced mix of protein, fat and carbs. Remember, if you want the best results then you should eat full-fat yogurt and avoid flavored yogurt because these are lower in fat, and they often contain added sugars.

Choosing the best yogurt in the grocery store can be a bit challenging, so, read the label and avoid those with added sugar, preservatives, and thickeners.

Nutrition   Per 100gm
Calories 60
Protein 3.5gm
Fats 4gm

19. Cheese

Cheese for weight gain

Cheese is favorite for many people and best for gaining weight. It is a good source of protein, fat, calcium and calories. If you’re trying to gain weight, then you should add cheese in your diet and enjoy it! And you will be amazed by the results.

Eating cheese can increase muscle mass, gain weight, strengthen bones, and help prevent muscle breakdown. It can be eaten in many ways such as with toast, granola, fruits, smoothies and pancakes.

Nutrition   Per 100gm
Calories 163
Protein 28gm
Fats 6.2gm
Carbs 2.3gm

20. Dark Chocolate

High quality dark chocolate will give you a ton of antioxidants and health benefits. It contains high fat, high-calorie and protein. If you are looking to gain weight then consider adding dark chocolate in your diet.

You can consume some dark chocolate every time if you want to gain weight. It does contain some added sugar, but it’s okay if you consume it in moderation and do not overeat it.

Nutrition   Per 100gm
Calories 580
Protein 9.1gm
Fats 42gm
Carbs 36gm

Summary of Protein Foods for Weight Gain

The below nutritional summary of highest protein foods for weight gain (per 100g). These foods are for weight gain and to build muscles. Everybody will respond differently to different foods. If you have any allergic reactions to certain foods then stop eating and talk with a doctor before consuming again.  

FoodCaloriesProtein (g)Fats (g)
Chicken Breast16531.5gm3.6gm
Red Meats21726gm6.8gm
Turkey Breast14028gm3gm
Mutton and Lamb14327gm3gm
Milk (100ml)633.4gm3.3gm
Soya Chunks34552gm0.5gm
Homemade Protein Shakes
Dark Chocolate5809.1gm42gm

How Many Calories Should I Eat Everyday to Gain Weight?

The number of calories consumed depends on the individual (person to person). But the best formula for weight gaining is “eat more calories than your body burns during the entire day”.

For example: if you eat 2200 calories a day and your body burns the entire 2200 calories during a day, then you will be less likely to gain weight. But your body burns 2200 calories a day, then you should consume 2800 to 3300 calories to increase weight.

However, for healthy weight gain, try to incorporate the above highest protein foods in your diet. These foods contain a good amount of protein, fats, carbs and other nutrients.

Frequently Asked Questions

  • What are the Health Issues May Underweight Person Experience?

    An individual who is underweight is likely experience healthy issues, including:
    A weakened immune system
    Developmental delays
    Poor sleep
    Heart rhythm problems
    Lack of energy

  • What Should You Not Do to Gain Weight?

    Avoid eating junk foods like sugary foods, donuts, chips, and candy, these foods will add weight but these are not a good source of a healthy weight gain. This weight will mostly end up around your belly, which may put you at risk of heart issues and diabetes.

  • Does Protein Food Help You Gain Weight?

    The short answer is YES, the protein foods help to build muscles which can help you gain weight. If you eat excess protein beyond what your body needs then your body stores fat, which helps you gain weight.


The best secret behind gaining weight is consistently eating more calories than your body burns during activities. Also, exercising is important too, adding more calories to your body can be used to build muscles instead of just adding fat.

The list of highest protein foods for weight gain are rich in nutrition, try to incorporate the foods in your meals and routine and can stick with it over the long term.

Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.  

You’ll also like:

Leave a Comment