Looking to gain healthy weight? These nutrient-rich, calorie-dense vegetables can help you build mass the right way. Let’s explore seven powerful vegetables that can support your goals.
7 Calorie-Packed Vegetables for Weight Gain
1. Sweet Potatoes
Sweet potatoes are a calorie-dense root vegetable rich in complex carbs and fiber. They’re perfect for increasing energy and supporting muscle growth.
- Calories: ~86 kcal per 100g
- Nutrients: High in Vitamin A, C, and potassium
- How to Eat: Baked, mashed, or roasted
- Benefits: Provides sustained energy and supports digestion
Their natural sweetness also satisfies cravings, making them a tasty addition to any bulking meal plan.
2. Corn
Corn is not only sweet and tasty but also packed with calories and carbohydrates, making it ideal for weight gain.
- Calories: ~96 kcal per 100g
- Nutrients: B vitamins, magnesium, fiber
- How to Eat: Boiled, grilled, in salads or soups
- Benefits: Supports muscle gain and energy replenishment
Include corn regularly for a satisfying side dish or base for hearty recipes.
3. Peas
Peas are small but mighty, offering a good amount of calories and plant-based protein in every serving.
- Calories: ~81 kcal per 100g
- Nutrients: Protein, fiber, Vitamins A, C, and K
- How to Eat: Steamed, in stews, or pureed
- Benefits: Great for building lean muscle and improving satiety
A bowl of peas pairs well with grains and other proteins for a complete meal.
4. Avocados
Technically a fruit, avocados are often treated like a vegetable in savory dishes and are incredibly calorie-dense.
- Calories: ~160 kcal per 100g
- Nutrients: Healthy fats, Vitamin E, potassium
- How to Eat: In salads, spreads, or smoothies
- Benefits: Supports heart health and boosts calorie intake effortlessly
Perfect for spreading on toast or adding creaminess to your meals.
5. Butternut Squash
Butternut squash offers natural sweetness, a smooth texture, and a generous calorie content.
- Calories: ~45 kcal per 100g (but can add up quickly in portions)
- Nutrients: Vitamins A, C, E, magnesium
- How to Eat: Roasted, in soups, or mashed
- Benefits: Excellent for digestion and energy
It’s especially helpful in calorie-dense soups or blended into creamy sauces.
6. Potatoes
Potatoes are a staple for gaining weight due to their high calorie and carbohydrate content.
- Calories: ~77 kcal per 100g
- Nutrients: Vitamin C, B6, potassium, fiber
- How to Eat: Baked, boiled, mashed, or fried
- Benefits: Boosts energy, aids in recovery, and pairs with nearly anything
They’re a cost-effective and versatile option for calorie surplus meals.
7. Beets
Beets are slightly sweet and earthy, offering calories and essential nutrients for active individuals.
- Calories: ~43 kcal per 100g
- Nutrients: Folate, iron, manganese, nitrates
- How to Eat: Roasted, in salads, or smoothies
- Benefits: Boosts blood flow and athletic performance
Beets are great for improving stamina and helping your body absorb more nutrients.
Conclusion
Gaining weight doesn’t mean relying on junk food. These calorie-packed vegetables help you bulk up naturally while delivering essential nutrients your body needs. Eat them regularly, combine with protein, and enjoy the gains!