If you’re looking for the highest protein foods that may help you gain a healthy weight, then you’ve come to the right place.
In this listicle, I’ve included as many as twenty foods that are rich in protein and will help you increase your weight, especially body mass.
I’ve divided this article into two parts. In the first part, you’ll see a list of high-protein nonveg foods, and in the second part, you’ll see high-protein veg foods.
And depending on what you eat, you can include them in your diet plan.
Highest Protein Foods for Weight Gain (Non-Veg)
1. Chicken Breast
Chicken breast is one of the highest sources of protein. It also contains other essential nutrients such as vitamin B6, Vitamin D, iron, calcium, zinc, selenium, phosphorus, and niacin.
Nutritional Value:
| Nutrition | Per 100gm |
|---|---|
| Calories | 165 |
| Protein | 31.5 grams |
| Unsaturated Fats | 3.6 grams |
The chicken breast doesn’t have carbs and saturated fats.
Benefits of chicken breast
Eating chicken breast keeps bones strong and healthy, helps your body builds and maintains muscle mass, improves muscle recovery, gives you energy for the rest of the day, and helps you gain weight.
How to eat chicken?
Chicken can be cooked in several ways; for example, it can be boiled, baked, fried, and roasted. You can eat whichever you like.
Cook chicken breast and legs together and mix with rice, lentils, and salad to make it healthy lunch – if your goal is to increase weight.
2. Egg
Eggs have high-quality protein that you can eat to gain a healthy weight. Other than proteins, they also contain vitamins and other nutrients that will give you the energy to perform several activities throughout the day.
Nutritional Value:
| Nutrition | 2 medium-sized eggs (100 gm) |
|---|---|
| Calories | 140 |
| Protein | 12 grams |
| Fat | 10 grams |
| Carbs | 0.6 gram |
Benefits of eating eggs
- Suitable for building and maintaining muscle mass
- They increase levels of high-density lipoprotein (HDL) or good cholesterol
- Increase levels of a hormone that gives you a feeling of satisfaction after eating.
How to cook and eat eggs?
Boiling, scrambling, frying, and poaching are some of the general ways of making eggs ready to eat. However, if you’re on a weight gain program, you can eat a delicious omelet with other foods such as bread, rice, and vegetables.
You can consume 2-3 eggs with yolk every day, but if you eat more than three eggs, you can take it without the yolk. Eating eggs four days a week is enough for better health.
3. Salmon
Salmon is one of the highest protein foods that you can eat to increase muscle strength and mass.
Nutritional Info
| Nutrients | Per 100gm |
|---|---|
| Calories | 146 |
| Protein | 22 grams |
| Fats | 6 grams |
| Carbs | 0 |
It doesn’t only rich in omega-3 fatty acids and proteins but also a good source of selenium and vitamin.
Benefits:
Omega-3 fats and protein present in salmon fish are good nutrients for muscle recovery, bone health, and muscle gain.
Eating Salmon gives you a feeling of satisfaction and allows your body to perform better than normal.
Salmon is also good for your heart, brain, skin, and bone health
How to cook and eat Salmon?
You can cook salmon in several ways, such as by steaming, smoking, grilling, baking or poaching, and make them palatable according to your preferences.
You can consume salmon with rice, lentils, sushi, and other green veggies.
4. Lean Beef
Beef is one of the important food for weight gain. It is a good source of protein and also has L-Carnitine, which is good for metabolism.
Nutritional Value
| Nutrients | Per 100gm (grilled) |
|---|---|
| Calories | 250 |
| Protein | 26 grams |
| Fats | 20 grams |
| Carbs | 0 |
Eating beef has shown a positive impact on building muscle and gaining weight.
Benefits:
- Beef is high in protein and promotes muscle gain
- Eating beef fulfills the requirement of important nutrients like selenium, zinc, iron, and magnesium.
- It increases your performance in the gym.
How to cook and eat beef?
Beef can be roasted, fried, and just simply cooked in water and other species. You can eat beef with salad, rice, and bread.
It’s best suited for grilling and pan frying because its flavor and texture are better preserved when cooked at lower temperatures.
5. Turkey Breast
Turkey chicken is one of the most popular non-veg food that contains a good amount of protein and is ideal for developing and recovering muscle mass that helps you increase weight.
| Nutrition | per 100 gm |
|---|---|
| Calories | 140 |
| Protein | 28 grams |
| Fat | 3 grams |
| Carbs | 0 gram |
A study also suggested that Turkeys gained more weight on medium energy than on high-energy diets.
Benefits:
- Turkey is a good source of protein, and eating turkey can help you gain muscle and weight.
- Turkey also contains anti-cancer properties such as selenium which is an essential component for thyroid hormone metabolism, antioxidant defense systems, and immune function.
- Vitamin B6 and Niacin found in turkey help your body to produce energy.
How to cook and eat turkey?
You can eat turkeys as you like, such as roasted turkey and boiled and fried turkey.
6. Pork
Like other red meat, pork also contains a good amount of protein that you can eat to increase weight.
Most bodybuilders and athletes used to consume pork so that their muscles could grow, repair and recover.
Nutritional Value:
| Nutrition | Per 100 gm (cooked) |
|---|---|
| Calories | 300 |
| Protein | 26 grams |
| Fat | 21 grams |
| Carbs | 0 gram |
Benefits:
- Pork has high-quality protein, which is useful for muscle growth and maintenance.
- Vitamins and minerals such as vitamin B12, vitamin B6, niacin, phosphorus, thiamine, zinc, and iron present in pork are good for maintaining overall health.
- Eating pork also helps your body produce energy for your daily activities and workout training.
How to cook and eat pork?
The best way to cook pork is by frying, braising, or stewing, as they all have different flavors and textures. Pork belly has a very crispy skin, while pork shoulder has a soft and juicy texture.
You can further enhance the taste with seasonings like garlic or herbs.
You can eat the whole piece as well as chop off some for salads or sandwiches.
7. Tuna
Tuna is a great source of lean protein, good for muscle repair and growth, and may help you gain weight.
Nutritional value of Tuna
| Nutrition | per 100 gm |
|---|---|
| Calories | 108 |
| Protein | 23 grams |
| Fat | 0.6 gram |
| Carbs | 0 gram |
Benefits
Tuna fish contains high levels of n-3 fatty acids, including EPA and DHA, which are essential for the development of brain cells and the maintenance of normal cognitive function.
Tuna also has other health benefits; for example, it lowers blood pressure, reduces inflammation, improves skin conditions, and lowers cholesterol levels.
How to cook and eat Tuna?
You can grill or fry the tuna fish and enjoy it with salad or rice.
8. Shrimp
Shrimp is a high-protein and low-calorie food which is ideal for muscle growth because it has a good amount of highest quality lean protein.
Eating only shrimp can’t make you gain weight, but if you’re consuming shrimp with other high-calorie foods, it may help you increase weight gain.
Shrimp nutritional value
| Nutrition | per 100 gm |
|---|---|
| Calories | 140 |
| Protein | 12 gram |
| Fat | 10 gram |
| Carbs | 0.6 gram |
Benefits:
- Antioxidants present in shrimp may protect your cells against muscle damage, prevent wrinkles, and reduce sun damage.
- Shrimp also has selenium which may be responsible for lowering the risk of cancers.
How to cook and eat shrimp?
You can cook tuna in many ways, such as by boiling, grilling, and frying.
You can eat shrimp with vegetables or other foods, such as pasta or rice.
9. Mutton and Lamb
Some people prefer mutton or lamb over beef, and it’s because of their taste preferences. Goat meats are usually costlier than beef and chicken.
Nutritional Value
| Nutrition | per 100 gm |
|---|---|
| Calories | 143 |
| Protein | 27 grams |
| Fat | 3 grams |
| Carbs | 0 grams |
Benefits
Goat meats can be ideal for weight gain if you’re a skinny guy. They are packed with high-quality protein, fats, and other essential nutrients such as iron, zinc, and Vitamin B12.
Eating the required quantity of fresh mutton or lamb twice or thrice a week can increase muscle mass, produce energy, and improve your overall performance.
How to cook and eat mutton or Lamb?
You can roast and grill lamb. You can also prepare lamb in the oven or fry it in a pan.
You can eat lamb with rice, bread, salad, and yogurt.
10. Chicken liver
Chicken liver is another protein-rich food that helps increase lean mass and gain weight.
Nutrition value:
| Nutrients | Per 100gm (raw) |
|---|---|
| Calories | 116 |
| Protein | 24 grams |
| Fats | 6.5 grams |
| Carbs | 1 gram |
Benefits:
It contains high levels of protein and vitamins, which are essential for proper growth and health.
It is also rich in iron, zinc, calcium, and other minerals that help keep your body healthy.
How to cook and eat chicken liver?
You can consume chicken liver like the other foods mentioned above.
List of Protein Rich Foods for Weight Gain (Veg)
1. Soya Chunks
Soya chunk is one of the highest protein foods that are also high in calories and ideal for muscle and weight growth
It gives as much protein as white meat, and the consumption of soya chunks will help you gain weight.
Nutritional value:
| Nutrients | Per 100gm (raw) |
|---|---|
| Calories | 345 |
| Protein | 52 grams |
| Fats | 0.5 grams |
| Carbs | 33 grams |
Soya chunks also boost metabolism and improve skin, hair, and bone health.
However, overeating soya chunks can increase estrogen levels which causes fertility issues in males and menstrual issues in females.
If you eat any food in excess quantity, it will harm you. That’s why you should eat everything within the limit. And for soya chunks eating 25 to 30 grams a day is beneficial and will not affect your estrogen level.
2. Beans
Beans are a good source of healthy vegetarian protein, vitamins, and fiber and are ideal for those vegetarians who want to increase weight.
Many people used to eat beans as an alternative to eggs and meats.
Nutritional Value
| Nutrients | Per 100gm (Boiled kidney beans) |
|---|---|
| Calories | 127 |
| Protein | 8.7 grams |
| Fats | 0.5 grams |
| Carbs | 22.8 grams |
Kidney beans, black beans, chickpeas, soybeans, and pinto beans are important types of beans that have many health benefits. For example, They can reduce blood sugar, improve cholesterol levels, and may promote muscle growth.
3. Greek Yogurt
Greek yogurt is one of the highest-protein dairy products that are ideal for building muscles and gaining weight.
It has all components of nutrition, especially protein, fats, and carbohydrates.
Nutritional Value
| Nutrients | Per 100gm |
|---|---|
| Calories | 133 |
| Protein | 6 grams |
| Fats | 10 grams |
| Carbs | 5 grams |
Some important benefits of Yogurt:
- Important nutrients present in yogurts enhance metabolism, improve bone health, and strengthen the immune system.
- Yogurt contains high protein that helps recover damaged muscles and support muscle growth.
- As it has a combination of protein, fats, and carbs, it may also help you gain weight if you follow a calorie surplus diet.
You can eat yogurt in myriad ways; for example, you can consume yogurts with fruits, mix it in smoothies, put it on bread, and mix peanut butter, etc.
Yogurt is available everywhere in different qualities, so make sure you buy unprocessed yogurts as they can be unhealthy.
4. Almond
Almond is one of the important foods people used to eat for a healthy lifestyle throughout the world. It contains all important nutrients, such as high-quality protein, healthy fats, fiber, vitamins, and magnesium.
Nutritional Value
| Nutrition | per 100 gm |
|---|---|
| Calories | 579 |
| Protein | 21 grams |
| Fat | 50 grams |
| Carbs | 22 grams |
Because of its nutritional value, adding this can help you gain weight gradually – if you’re a skinny guy.
Here are some important benefits of eating almonds:
- Eating almonds regularly may increase the level of high-density lipoproteins (HDL) and reduce the level of LDL and balance healthy cholesterol levels.
- Vitamins, minerals, phosphorous and other nutrients present in almonds may strengthen your bones and teeth, improve heart function, prevent constipation and enhance immune system Strength.
- Almond also produce energy which helps you do more activities during your entire day.
You can consume almonds in multiple ways, for example, raw or toasted.
Eating 10-15 almonds a day will be beneficial for your health and may help you gain weight if you eat more calories than you burn.
4. Peanuts
Peanut is a good source of protein, fat, carbs, vitamins, fiber, and other important nutrients. And it may help you gain weight if you follow a calorie surplus diet.
Nutritional info:
| Nutrition | per 100 gm (Roasted) |
|---|---|
| Calories | 567 |
| Protein | 25.80 grams |
| Fat | 49.24 grams |
| Carbs | 20 grams |
Rich in healthy fats and antioxidants, peanut has myriad benefit. For example, it reduces cholesterol, improve cardiovascular and brain functions, support weight gain, and improves performance.
Peanuts and peanut butter are tasty to have. You can eat them as a snack, mix or use them as an ingredient in homemade smoothies, granola, sandwiches, homemade cakes, or oatmeal.
For weight gain, try to eat 3-4 spoons of peanut butter every day or 50g of raw or roasted peanuts three to four days a week.
5. Homemade Protein Shakes
A homemade protein shake can be super effective if you’re trying to gain weight because you can mix protein, carbs, and fats according to your need.
Nutritional info of Homemade Protein Shake – 1/2 Banana, Almond Milk, Ice, Vanilla Whey Protein.
| Nutrition | one cup |
|---|---|
| Calories | 320 |
| Protein | 20 grams |
| Fat | 0 grams |
| Carbs | 48 grams |
You can make a plethora of protein shake at home if you have varieties of ingredients available to you.
Here are some important ingredients you need for making different types of protein smoothies at home:
- Whole Milk
- Peanut Butter
- Cookies
- Cream Protein Powder
- Ice Cream
- Chocolate Mint Protein Powder
- Banana
- Strawberries
- Strawberry Banana Protein Powder
- Caramel Protein Powder
- Cinnamon Protein Powder
- Brown Sugar
- Vanilla Protein Powder
- Hershey’s Whoppers
- Dark Chocolate
- Chocolate Protein Powder
6. Lentils
Lentils are the highest source of protein for vegans that may help you gain weight.
Nutritional Value:
| Nutrition | per 100 gm |
|---|---|
| Calories | 116 |
| Protein | 9 grams |
| Fat | 0.35 grams |
| Carbs | 20 grams |
They contain almost all essential nutrients which are responsible for overall growth. For example, they are rich in protein, insoluble dietary fiber, magnesium, etc.
Benefits: Lentils
- Lower cholesterol
- Improve digestion
- Boost energy
- Improve heart health
- Stabilized blood sugar
- And help you build muscle.
7. Cottage Cheese
If you’re a vegetarian and looking for the highest protein foods that may help you gain weight, then Cottage cheese must be a part of your diet.
Nutritional Value:
| Nutrition | per 100 gm |
|---|---|
| Calories | 163 |
| Protein | 28 grams |
| Fat | 6.2 grams |
| Carbs | 2.3 grams |
Cottage cheese doesn’t only has healthy protein but also fulfill your essential nutrients need such as carbs, vitamins, sodium, selenium, and calcium. phosphorus, riboflavin, etc.
Eating cottage cheese can increase muscle mass, strengthen bones, generate energy, and helps prevent muscle breakdown.
It can be eaten in countless ways such as with pancakes, smoothies, toast, granola, fruits, etc.
8. Pumpkin Seed
Pumpkin seeds are one of the underrated highest protein foods for vegetarians. They are only a good source of protein but also have essential nutrients such as iron, zinc, and magnesium that have a positive impact on overall health.
Nutritional Value:
| Nutrition | per 100 gm |
|---|---|
| Calories | 513 |
| Protein | 32 grams |
| Fat | 43 grams |
| Carbs | 4 grams |
Benefits:
- Pumpkin seeds are high in antioxidants that reduce the risk of stomach, breast, lung, prostate, and colon cancers.
- Nutrients present in pumpkin seeds lower blood sugar levels, maintain muscle mass and improve heart as well as bone health.
9. Oats
Oat cereal grain is one of the foods that anyone can eat. It is rich in fiber, protein, and nutrients.
Nutritional Value:
| Nutrition | per 100 gm |
|---|---|
| Calories | 375 |
| Protein | 11 gram |
| Fat | 8 grams |
| Carbs | 60 grams |
Benefits:
Oatmeal is one of the foods that keep you feeling full and satisfied.
You can make various recipes with oats grain, such as porridge and muffins.
You can eat oats with multiple foods and fruits, such as bananas, apples, peanut butter, protein powder, and milk.
10. Cow Milk
Milk is a natural source of calcium and protein, which are essential for our daily nutrition.
It contains the protein casein, which helps to build and repair tissues in your body.
It also provides calcium and phosphorous to help maintain strong bones.
Nutritional Value:
| Nutrition | per 250 ml |
|---|---|
| Calories | 155 |
| Protein | 7.69 grams |
| Fat | 12 grams |
| Carbs | 11.7 grams |
Benefits
- Build and maintain strong bones and teeth.
- Build and repair tissues in your body.
- Balance your diet by providing various nutritional content.
Summary
Nutritional info of the highest protein weight gain foods (per 100g) – According to the United States Department of Agriculture (USDA)
| Food | Calories | Protein (g) | Fats (g) | Carbs (g) |
|---|---|---|---|---|
| Chicken Breast | 165 | 31.5 | 3.6 | 0 |
| Eggs | 140 | 12 | 10 | 0.6 |
| Salmon | 146 | 22 | 6 | 0 |
| Beef | 250 | 26 | 20 | 0 |
| Turkey Breast | 140 | 28 | 3 | 0 |
| Pork | 300 | 26 | 21 | 0 |
| Tuna | 108 | 23 | 0.6 | 0 |
| Shrimp | 140 | 12 | 10 | 0.6 |
| Goat meat | 143 | 27 | 3 | 0 |
| Chicken liver | 116 | 24 | 6.5 | 1 |
| Soya Chunks | 345 | 52 | 0.5 | 33 |
| Boiled kidney beans | 127 | 8.5 | 0.8 | 22.8 |
| Full Fat Greek Yogurt | 133 | 6 | 10 | 5 |
| Almond | 579 | 21 | 50 | 22 |
| Peanuts | 567 | 26 | 49 | 20 |
| Homemade Protein Shakes | 320 | 20 | 0 | 48 |
| Lentils | 116 | 9 | 0.35 | 20 |
| Cottage Cheese | 163 | 28 | 6.2 | 2.3 |
| Pumpkin Seed | 513 | 32 | 43 | 4 |
| Oats | 375 | 11 | 8 | 60 |
| Cow Milk | 160 | 7.7 | 12 | 11.7 |
These are good protein foods for weight gain so you can include them in your diet program.
How Many Calories Should I Eat Every Day To Gain Weight?
The number of daily calories consumed depends on person to person. However, the universal formula is to eat more calories than your body releases during the entire day.
For example, If I eat 2500 calories a day and my body burns the entire 2500 calories, then I’ll be less likely to gain weight because I need to eat 3000 to 3500 calories to increase my weight.
For healthy weight gain, you’ll have to incorporate the highest protein foods in your daily diet.
Foods that also contain a good amount of fats, carbs, and other essential nutrients.
Depending on your goal, you can increase your daily calorie intake. And once you start following a calorie-surplus diet, you’ll soon start seeing positive results.
