Low-fat foods that are high in calories are typically used to gain weight in a healthy manner. Foods high in fat can put you at an increased risk for developing medical problems, such as heart disease. If you plan to use high-calorie foods to gain weight, speak to your doctor about monitoring your progress.
Fruit Juices
Fruit juices have a high number of calories and can be used to gain weight in a healthy manner without adding any extra fat grams to your diet. Fruit juices you can consume include apple, orange, pineapple and cranberry. One cup of apple juice has 114 calories and zero grams of fat, while 1 cup of orange juice has 110 calories and also no fat.
Pretzels
Pretzels are naturally fat-free, but high in calories. They can be used for snacks in between meals. If you are monitoring your salt intake, choose salt-free varieties. Ten pretzels have approximately 225 calories and less than 2g of fat.
Dried Fruit
Dried fruits are calorie-dense and low in fat. They're easy to carry around as snacks, or you can add them to cereals and trail mixes. Some dried fruits that are high in calories and low in fat include raisins, apples, dates, figs, plums, apricots and currants. An 11-oz. package of mixed fruit that includes prunes, apricots, and pears contains 712 calories and 1g of fat.
Beans and Legumes
Beans and legumes are plant sources that can have a large number of calories without being high in fat. Other dietary benefits of beans and legumes are that they are high in fiber and protein. Examples include kidney beans, garbanzo beans, pinto beans, lentils, and peas. There are 225 calories and 1g of fat in 1 cup of kidney beans and 120 calories and 1g of fat in a cup of green peas.
Dairy
Dairy provides your body with a large number of nutrients, including iron, protein, and vitamin D. Low fat and fat free varieties can be consumed to add extra calories to your diet. Check nutritional labels for low fat and fat free milk, yogurts and cheese. Nonfat powdered milk can be added to soups, stews, and casseroles to increase calorie intake. A cup of 1 percent milk has 3g of fat and approximately 120 calories. An ounce of low-fat cheddar contains about 7g of fat and 230 calories.
Vegetables
Starchy vegetables can be high in calories without the addition of unhealthy fats. Selections include squash, corn, potatoes, peas, carrots, and beets. A baked potato with the skin contains zero grams of fat and 228 calories while 1 cup of winter squash has about 1g of fat and 100 calories.
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