High Calorie Foods for Weight Gain: 20 Best Pakistani Foods (With Calories)
The best high calorie foods for weight gain are foods that give you a lot of energy in a small amount, along with protein and nutrients. In Pakistan, the easiest ones are full-cream milk, khajoor, nuts, peanut butter, desi ghee, paratha, eggs, daal and chicken. Below is a list of 20 everyday Pakistani foods with their calories and protein, plus simple ways to add 500 extra calories a day without feeling stuffed.
Written by Dn. Aruba Rashid, certified dietitian (BS Human Nutrition and Dietetics). Updated October 2026.
Key takeaways
- The best high calorie foods give a lot of energy in a small amount, plus protein and nutrients.
- Full-cream milk, khajoor, nuts, peanut butter, paratha, eggs, daal and chicken are easy Pakistani options.
- Shakes, nuts and an extra glass of milk are the easiest ways to add 500 calories a day.
- Choose home-made foods over cold drinks, bakery items, fried snacks and fast food.
- If you have lost weight without trying, see a doctor first.
What Makes a Food Good for Weight Gain?
A good weight gain food is calorie-dense: it gives many calories in a small portion, so you can eat more without feeling too full. It should also give your body something useful, like protein, healthy fats, vitamins or minerals.
This is why a handful of almonds is better than a packet of chips. Both have similar calories, but almonds also give protein, fibre and healthy fats, while chips mostly give salt and oil.
Not sure how many calories you need? Use our free calorie calculator and choose “Weight gain” as your goal.
20 High Calorie Pakistani Foods for Weight Gain
Calories and protein are approximate. They change with the size of the portion and how the food is cooked.
| # | Food | Portion | Calories (approx.) | Protein (approx.) |
|---|---|---|---|---|
| 1 | Full-cream milk | 1 glass (250 ml) | 150 | 8 g |
| 2 | Daliya or oats cooked in milk | 1 bowl | 300 | 13 g |
| 3 | Paratha | 1 medium | 260 | 5 g |
| 4 | Chana (cooked) | 1 cup | 270 | 15 g |
| 5 | Beef or mutton (cooked, lean) | 100 g | 250 | 26 g |
| 6 | Daal (cooked) | 1 cup | 230 | 18 g |
| 7 | Cooked rice | 1 cup | 200 | 4 g |
| 8 | Walnuts (akhrot) | 1 handful (28 g) | 185 | 4 g |
| 9 | Chicken (cooked) | 100 g | 180 | 27 g |
| 10 | Almonds (badam) | 1 handful (28 g) | 165 | 6 g |
| 11 | Peanuts (moongphali) | 1 handful (28 g) | 160 | 7 g |
| 12 | Full-fat dahi | 1 cup | 150 | 8 g |
| 13 | Paneer | 50 g | 150 | 9 g |
| 14 | Aloo (boiled) | 1 medium | 130 | 3 g |
| 15 | Khajoor (dates) | 5 pieces (40 g) | 110 | 1 g |
| 16 | Banana | 1 medium | 105 | 1 g |
| 17 | Mango | 1 cup, sliced | 100 | 1 g |
| 18 | Peanut butter | 1 tablespoon | 95 | 4 g |
| 19 | Kishmish (raisins) | 1 small handful (30 g) | 90 | 1 g |
| 20 | Egg | 1 large | 75 | 6 g |
Desi ghee is also very calorie-dense: 1 teaspoon gives about 45 calories. A little in your daal or on your roti helps, but keep it to 1–2 teaspoons a day.
The Best Foods by Group
Drinks: the easiest calories
Milk, lassi and home-made shakes are the easiest way to add calories, because liquids do not fill you up as much as solid food. A glass of milk with 5 dates gives about 260 calories.
Dry fruits and nuts
Almonds, walnuts, peanuts, kishmish and khajoor are small, easy to carry and full of energy. Keep a small box with you for snacks between meals.
Protein foods
Eggs, chicken, beef, daal, chana, dahi and paneer help the extra weight become muscle instead of fat. Try to include one in every meal.
Carbohydrates
Roti, paratha, rice, aloo and daliya give the energy your body needs. If you have a small appetite, choose paratha over roti or add a spoon of ghee.
Healthy vs Unhealthy High Calorie Foods
Many unhealthy foods are high in calories too, but they add belly fat and do little for your strength. Use this simple rule.
| Choose these | Limit these |
|---|---|
| Milk, lassi, home-made shakes | Cold drinks and packaged juices |
| Nuts, dates, kishmish | Chips, nimko and bakery biscuits |
| Paratha made with less oil | Samosas, pakoras and fried snacks |
| Home-made biryani or pulao | Fast food burgers and fries |
| Peanut butter on roti or bread | Mithai and sugary desserts every day |
6 Easy Ways to Add 500 Calories a Day
- Add a glass of milk with 5 dates at bedtime. About 260 calories.
- Eat a handful of almonds with breakfast. About 165 calories.
- Spread peanut butter on one roti or slice of bread. About 95 calories.
- Add 1 teaspoon of desi ghee to your daal or sabzi. About 45 calories.
- Swap one roti for a paratha. About 140 extra calories.
- Have a banana shake as your evening snack. About 250 calories with full-cream milk.
Just picking the first three gives you around 500 extra calories a day.
Want a Diet Plan Made Just for You?
General plans are a good start, but your body, routine and health are unique. Dn. Aruba Rashid, certified dietitian, can create a personal plan for you online, anywhere in Pakistan.
Budget-Friendly Options
Weight gain does not need expensive foods. Peanuts cost much less than almonds and give similar calories and more protein. Eggs, chana, daal, bananas and milk are also cheap, easy to find and very effective.
Want a Full Meal Plan?
If you want these foods arranged into breakfast, lunch, snacks and dinner, see our 7-day weight gain diet plan with Pakistani meals.
Add up the calories in your weight gain meals with our Pakistani food calorie calculator.
Frequently Asked Questions
Which dry fruit is best for weight gain?
Walnuts, almonds and dates are among the best. Nuts give healthy fats and protein, while dates give quick energy. A mix of both works well.
Are milk and banana good for weight gain?
Yes. A glass of full-cream milk with a banana gives about 250 calories, plus protein and potassium. It is an easy snack or bedtime drink.
Do high calorie foods cause belly fat?
Eating far more calories than you need, especially from junk food, can add belly fat. Choose healthy foods from the list above, add 300–500 calories a day, and do some strength exercise so the weight becomes muscle.
How quickly will I gain weight with these foods?
Most people gain about 1–2 kg a month when they eat 300–500 extra calories daily. If you have lost weight without trying, see a doctor first.
Get a Personal Weight Gain Plan
Every body is different. If you want a plan made for your routine and food choices, Dn. Aruba Rashid can create one for you online, anywhere in Pakistan. Book a consultation on WhatsApp.
About the Dietitian
Dn. Aruba Rashid is a certified dietitian and nutritionist with a BS in Human Nutrition and Dietetics from The University of Faisalabad and over 4 years of experience. She creates personalised diet plans for weight gain, weight loss, PCOS, diabetes, thyroid and other health needs, for clients across Pakistan through online consultations. Message her on WhatsApp to book your consultation.
