Rice
Nutrient contents of rice
| Nutrient | Amount | |
| Calories | 130 | |
| Carbohydrate | 28.7 grams (g) | |
| Protein | 2.36grams | |
| Fat | 0.19 |
2. Potatoes
Nutrients contents in potaoes
1.Calories: 40C
2.Carbs: 10 grams
Potatoes are one of the best source of calories and starch adding potatoes to your diet gives you good amount of calories
3. Whole Grain Bread
Nutrition facts
Wheat is mainly composed of carbs but also has moderate amounts of protein.
Nutrient contents of whole grain bread
- Calories: 340
- Water: 11%
- Protein: 13.2 grams
- Carbs: 72 grams
- Sugar: 0.4 grams
- Fiber: 10.7 grams
- Fat: 2.5 grams
Whole grain bread is a good source of carbs and calories. They also contain vitamins, minerals and fibre, which provide their own unique set of advantages. Whole grain bread is even better than white bread since whole-grain flour still contains the germ and the bran.
In addition, whole grain makes it denser, and so, whole grain bread tends to have more good calories per serving. Therefore, to gain weight or build muscle, choosing whole-grain bread items with at least 3 grams of fibre per serving is essential to gain weight or build muscle.
4. Milk
Breaking down the Nutritional Elements in a Cup of Milk:
| Nutrients | Low-Fat Milk | Fat-Free Milk | Full-Fat Milk |
|---|---|---|---|
| Calories | 102 | 86 | 146 |
| Fats | 2mg | 0mg | 8 mg |
| Cholesterol | 12mg | 5mg | 24mg |
| Sodium | 107mg | ||
| Carbohydrates | 13mg | ||
| Sugar | 13mg | | |
| Proteins | 8mg | ||
| Dietary | 0mg |
5. Red Meats
Red meats like beef, lamb and pork are a great source of protein and calories.
They are also one of the best sources of dietary creatine, which is one of the best muscle-building supplements. However, if given a choice, choose fattier cuts of meat. They provide more calories and add weight.
6. Salmon and Oily Fish
Salmon and oily fish are also considered as good protein and healthy fat sources.
In addition, they’re a good source of omega-3 fatty acids that are anti-inflammatory and reduce the risk of cardiovascular disease and blood clots. They also help you build muscle and experience healthy weight gain.
7. Nuts
Nuts are calorie-dense, and therefore, just a few handfuls per day can give you hundreds of calories and help you gain weight healthily. However, they also contain a good amount of protein, vitamins, minerals, fibre and healthy fats.
Tree nuts, specifically, are both calorie and nutrient-dense foods that are rich in bioactive compounds and healthy fatty acids.
8. Dried Fruit
Dried fruits are calorie-dense foods packed with antioxidants, vitamins, minerals and fibre.
In addition to nuts, studies show that when dried fruits feature prominently in a diet, they reduce the risk of diabetes and cardiovascular disease. In addition, they’re convenient to eat and have a naturally high sugar content which makes them great contributors to weight gain.
