Top 10 Low-Cost Foods That Make Gaining Weight Easier

Find out some of the best budget-friendly foods for quick and healthy weight gain. These foods are high in calories, rich in nutrients, and easy to add to your meals without spending much!

Peanut Butter

In just 2 tablespoons of peanut butter, you get about 190 calories (around 588 per 100 grams). It’s rich in healthy fats, protein, and magnesium. Spread it on toast, mix it into oatmeal, or blend it into smoothies for an extra calorie boost.

80/20 Ground Beef

80/20 ground beef contains about 250 calories per 100 grams, compared to around 155 calories in 95/5 lean beef, which is roughly 60% more calories. It’s rich in protein, iron, zinc, and vitamin B12. You can swap it for lean ground beef as a 1:1 substitute in recipes like burgers, pasta sauces, and rice bowls.

Extra Virgin Olive Oil

Just 1 tablespoon of olive oil provides about 120 calories (roughly 884 per 100 grams). It’s rich in monounsaturated fats, vitamin E, and antioxidants. Add 1–2 tablespoons extra when you make tomato sauces, roast vegetables, or drizzle over your salads to boost the calories and flavor.

Dried Fruits

A ¼-cup serving of dried fruit gives you around 100–130 calories (around 325 per 100 grams). They’re rich in natural sugars, fiber, potassium, and iron. Mix them into oatmeal, trail mix, or yogurt for an easy calorie boost.

Oats

One cup of cooked oats has roughly 150 calories (about 380 per 100 grams dry). They’re rich in complex carbohydrates, fiber, and iron. Cook them with milk instead of water for oatmeal to add extra calories, and they can also be blended into smoothies.

Nuts

A ¼-cup serving of mixed nuts has about 200 calories (around 600 per 100 grams). They’re rich in healthy fats, protein, and magnesium. Snack on them throughout the day, add them to full-fat yogurt, or sprinkle over salads for extra calories and texture.

Chicken Thighs

Boneless, skinless chicken thighs contain about 209 calories per 100 grams, compared to around 165 calories in chicken breast, which is roughly 27% more calories. They’re rich in protein, iron, and zinc. Use them in pasta dishes, stir-fries, or grain bowls for a delicious and affordable source of calories and protein.

Rice

One cup of cooked white rice has about 200 calories (around 130 per 100 grams cooked). It’s rich in carbohydrates, small amounts of protein, and B vitamins. Serve it with stews or curries, or use it to make stir-fries.

Eggs

A large egg contains around 70 calories (about 155 per 100 grams). Eggs contain high-quality protein, healthy fats, and essential vitamins like B12 and D. You can scramble them and add them to meals like stir-fried rice or noodles, or fry them for a simple topping.

Full-Fat Greek Yogurt

One cup of full-fat Greek yogurt has about 190 calories (around 97 per 100 grams). It’s rich in protein, calcium, and probiotics. Enjoy it on its own with honey, nuts, and fruit, add it to smoothies, or use it in dressings and sauces.