List of Healthy High Calorie High Fat Foods for Weight Gain If Underweight

If you are overweight, you may be convinced that nothing is more difficult than losing weight. However, for those who are underweight, packing on pounds can be just as challenging. High-fat foods are a good choice for adding weight because fats offer twice as many calories (per gram) as carbohydrates or protein. Everyone should avoid "bad" saturated and trans fats regardless of weight goals because these fats increase blood cholesterol and risk of heart disease. Choose foods that are naturally high in heart-healthy fats and calories.

Nuts and Nut Butters

Nuts and seeds and spreadable butters derived from them are high in calories as well as heart-healthy unsaturated fats. America's favorite nut, the peanut, is actually a legume. A 1/4-cup serving of dry-roasted peanuts provides about 214 calories and 18 g of fat. Peanut butter is similarly high in calories and good fats. Two tablespoons of chunky-style peanut butter offers about 188 calories and 16 g of fat. A 1/4-cup serving of dry-roasted almonds provides approximately 206 calories and 18 g of fat. Spreadable almond butter provides 101 calories and 9 g of fat per tablespoon. Walnuts are an excellent source of omega-3 fatty acids. A 1 oz. serving (which equals about 14 halves) provides 185 calories and 18 g of fat. Nuts are very low in saturated fat and do not contain any unhealthy trans fats.

Seeds, Seed Butters and Avocados

Like nuts, seeds are rich in calories, healthy fats, minerals and dietary fiber. They are a great choice for a high-energy (calorie) snack. A 1 oz. serving of whole, roasted and toasted sesame seeds offers about 158 calories and 13 g of fat, and the same amount of roasted sunflower seeds provides 163 calories and 14 g of fat. Two tablespoons of either sesame seed butter/paste or sunflower seed butter provides 188 calories and 16 g of fat. The only fruit that is laden with calories and healthy monounsaturated fat is the avocado. One whole avocado (about 200 g), any variety, provides a whopping 322 calories and 29 g of fat.

Vegetable Oils

All vegetable oils provide about 120 calories and 14 to 16 g of fat per tablespoon. They are mostly a mixture of unsaturated fatty acids. Examples include sunflower, safflower, canola, grapeseed, walnut, flaxseed, sesame, olive and corn oils. Some offer more flavor than others. For instance, sesame and walnut oils are often used for flavor, drizzled on salads but not used during cooking because they cannot withstand very high temperatures. Italian bread can be dipped into a mixture of olive oil and Parmesan cheese or brushed over vegetables or meat prior to grilling. Avoid tropical oils such as palm oil, palm kernel oil and coconut oil because these are mostly saturated and thus significantly less heart-healthy.