17 High Calorie Low Fat Foods for Weight Gain
“17 High Calorie Low Fat Foods for Weight Gain” was written by Kate Mcfee & edited/reviewed by Aly Bouzek, MS, RDN. Kate is a dietetic intern at Oregon Health & Science University.
If you’re looking to gain weight in a healthy way while also limiting the saturated fat in your diet, or you have a health condition preventing you from eating fats, then finding nutritious high calorie low fat foods can feel impossible.
To help with your search, we’ve identified 17 tasty and nutritious foods to help meet your goals!
This guide will help you determine nutritious and diverse high calorie low fat food options, with details as to how these foods fit a nutritious profile.
Why High Calorie Foods?
Health, activity and overall independence often depends on your body’s status and energy level. A high calorie diet can have a host of beneficial effects on your body, but this depends on the kinds of foods you’re consuming for a high-calorie diet.
If you’re an older adult or simply struggle to gain weight, a high-calorie diet may help improve your health and quality of life. This can look like providing more energy, extra nutrition, and help with a healing process.
High Calorie Diet
The USDA recommends that the average American eat around 2000 calories per day.
A high calorie diet exceeds this recommendation. Depending on your age, gender, health status, goals, and activity level, a high calorie diet may consist of up to 3500 calories or more to gain 1 pound.
Keep in mind, it’s important to consult your healthcare team before you modify your diet. If you follow a vegan diet, then check out our resource of High Calorie Vegan Foods.
High Calorie Low Fat Foods: Nutrient-dense Foods
There are a host of healthy and nutritious whole foods that are high in calories and low in fat.
Dried fruits and vegetables are wonderful sources of vitamins and minerals. Water is removed in the drying process, which allows for more nutrients and calories in a smaller volume of food (e.g. ½ cup grapes is 50 calories and ½ cup of raisins is 240 calories).
Plus, dried fruits and veggies are easy to pack as a snack, they store well, and they have a long shelf life. Whether you purchase dried foods from the store or dehydrate them yourself, these are incredible high calorie and low fat foods to have on hand.
Lean proteins also pack a high calorie and low fat punch.
Options such as lean fish, lean meats, and legumes are excellent sources that can be added into any meal.
Protein is also necessary for muscle gain and maintenance.
Honey and agave are calorie-dense natural sugars that are excellent additions to sweeten any meal or beverage.
Grains and starches such as oats, rice, quinoa, and potatoes are also nutrient-rich calorie-dense foods that are easy to prepare and easy to find.
Why Low Fat Foods?
To be clear, low fat does NOT mean no fat. Our bodies need healthy fats to function, but some people have a hard time digesting high fat foods, especially older adults.
There are numerous low fat foods that are nutrient-dense while containing important proteins, vitamins, minerals, and antioxidants.
Some of these foods include:
- Fruits and veggies
- Legumes, beans, peas
- Whole grains
- Eggs
- Low-fat or fat-free dairy products
Low Fat Diet
A low fat diet consists of eating less than 30% of your calories from fat. If your goal is to lose body fat (not weight), stay lean, or gain healthy weight, aim for somewhere between 20-25% of your diet coming from fats.
So, if you’re eating 3500 calories in a day, then around 700–875 calories should come from fat. To take it one step further, that means 78–97 grams of fat should be included in your diet each day. These totals also depend on your goal weight.
Equation from the example above:
3500 calories per day x 20% = 700 calories
3500 calories per day x 25% = 875 calories
There are 9 calories per 1 gram of fat, so next you’ll divide the calorie totals by 9.
700 calories ÷ 9 calories per gm of fat = about 78 grams of fat
875 calories ÷ 9 calories per gm of fat = about 97 grams of fat
It’s important to know how to read food labels while understanding serving size, so you know how much fat you’re consuming over the course of a day. It’s also vital that you spread your fat intake equally throughout your day.
Remember to always talk with your doctor or a dietitian to determine a safe calorie goal for you.
Healthy Fats vs Unhealthy Fats
There is no golden rule for daily fat intake. We are unique individuals who all need healthy dietary fats for essential body functions.
Fatty acid deficiency, for example, can lead to a host of problems from dry skin and hair loss, to poor wound healing and an increased risk of infections. Fats are a necessary part of our diet but, like most pleasures, all in moderation and consideration.
Fats can be broken into three main categories:
- Trans fats
- Saturated fats
- Unsaturated fats
First, let’s talk about the unhealthy dietary fats:
- Trans fats
- Saturated fats
Trans fats should be avoided at all costs.
They have been directly associated with very poor health outcomes, such as a greater risk of heart disease.
While not as bad as trans fat, saturated fat has been continually linked to increased levels of low-density lipoprotein (LDL) cholesterol (bad cholesterol).
Therefore, your consumption of saturated fats may increase your risk of type 2 diabetes and cardiovascular disease.
So, it’s important to limit your intake of saturated fat to 5-6% of calories in your diet each day.
Now the healthy dietary fats:
- Unsaturated fats
The two types of unsaturated fat are monounsaturated and polyunsaturated.
Studies have shown that both of these types of unsaturated fat, in small amounts, can help reduce LDL (bad) cholesterol, while potentially increasing HDL cholesterol levels (good cholesterol).
Monounsaturated fats are found in foods like avocados, olives, nuts, and seeds.
Omega-3 fatty acids are a special form of polyunsaturated fat. Evidence is mounting as to its ability to decrease coronary artery disease risk. Omega-3’s can be found in certain fish, nuts, and seeds (to name a few).
For more information on healthy fats, see our article on High Calorie Keto Foods for Weight Gain.
17 High Calorie Low Fat Foods
Here are our top picks for high calorie, low fat foods! Please read the nutrition facts label for the foods you are consuming, as the individual calorie and fat count may vary by product and brand.
| Food | Serving Size | Calories Per Serving | Grams Fat Per Serving |
| Prune | ½ cup | 192 calories | 0.3 grams |
| Soy milk | 1 cup | 129 calories | 5 grams |
| Rice, white, cooked | 1 cup | 204 calories | 0.4 grams |
| Quinoa, cooked | 1 cup | 204 calories | 3.3 grams |
| Potato, baked, peel eaten | 1 medium | 265 calories | 0.4 grams |
| Agave | 2 Tbsp | 124 calories | 0.2 grams |
| Dates | ½ cup | 226 calories | 0.3 grams |
| Oatmeal, cooked | 1 cup | 134 calories | 1.1 grams |
| Canned tuna (in water) | 1 cup | 115 calories | 1.3 grams |
| Garbanzo beans, canned | ½ cup | 132 calories | 2.9 grams |
| Honey | 2 Tbsp | 122 calories | 0 grams |
| Granola | ¼ cup | 116 calories | 3.6 grams |
| Dried mango | ¼ cup | 128 calories | 0.5 grams |
| Dried apricot | ½ cup | 193 calories | 0.4 grams |
| Banana | 1 fruit | 122 calories | 0.4 grams |
| Figs | 4 figs | 148 calories | 0.6 grams |
| Apple juice, 100% | 1 cup | 119 calories | 0.6 grams |
Food and Nutrient Data Collected from FoodData Central.
1) Prunes
Prunes are a delicious way to add calories without adding fat. Snacking on prunes can provide a good dose of energy and, like most dried fruits, can be an excellent addition to any meal. They can also be a stand-alone snack, especially if you’re on the go.
Despite their sweet taste, prunes do not cause a huge post meal blood sugar spike. (1)
A ½ cup serving of prunes provides 192 calories and less than ½ gram of fat.
2) Soy Milk
Soy milk is a plant-based non-dairy beverage. It’s made from soybeans that are often fortified with vitamins and minerals such as vitamin D and calcium (be sure you read the label).
Soy milk is a decent source of protein and can be added to your smoothies, coffee, tea, granola, and more!
1 cup of soy milk has 129 calories and 5 grams of fat
3) Cooked White Rice
Cooked white rice is a wonderful high calorie, low fat addition to any meal. Rice is a good option for people who are allergic to gluten or have celiac disease, as it is considered a hypoallergenic food.
As a carb-rich food, rice provides quick energy and is easy to cook to eat right away or to save for later. Rice is also very easy to digest, keeping the gut happy and healthy.
1 cup of cooked white rice has 204 calories and less than ½ gram of fat.
4) Cooked Quinoa
Cooked quinoa is an easy way to get a little extra protein with your grains. Plus, the fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease.
Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs. A diet high in antioxidants has been linked with a decreased risk of heart disease.
1 cup of quinoa has 204 calories and only 3.3 grams fat.
5) Baked Potato
Baked potatoes are a wonderful high calorie, low fat source of important vitamins and minerals. These can be russet potatoes, sweet potatoes, or yams (if you like your potatoes a little naturally sweetened).
Baked potatoes are high in fiber, which helps with digestion while reducing diarrhea and constipation episodes. They are also packed with potassium, which some research suggests can greatly reduce risks of heart disease.
In fact, a potato has more potassium than a banana! Other important nutrients that spuds provide include: calcium, vitamin C, iron, vitamin B6, and magnesium.
One medium-sized baked potato has 265 calories and only 0.4 grams of fat.
6) Agave
Agave is rich in vitamins, minerals, and antioxidants. The vitamin K and folate in agave may offer mental health benefits. Studies have found higher levels of vitamin K are tied to a lower risk of depression. (2)
Agave also contains small amounts of other vitamins (such as vitamin C and several B vitamins) and minerals (including potassium, calcium, and selenium). As an alternative sweetener, agave raises blood sugar, but at a much slower pace than sugar.
2 tablespoons of agave has 124 calories with 0.2 grams of fat.
7) Dates
Dates have an excellent nutrition profile. Since they’re dried, their calorie content is higher than most fresh fruit. Dates contain important vitamins and minerals, in addition to almost 6.5 grams of fiber per ½ cup.
Dates are also high in antioxidants and contain inflammation-reducing flavonoids and carotenoids for eye health. (3,4)
A ½ cup of dates have 226 calories and 0.3 grams of fat.
8) Oatmeal
Oatmeal is a nutritionally-rich high calorie, low fat food with so many options to pep it up. It has more protein than most grains, and also contains numerous vitamins and minerals.
Oats are a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.
Oats contain a type of soluble fiber, called beta glucan, which lowers blood glucose and cholesterol levels, and promotes healthy gut bacteria and intestinal health. (5)
Cooked oatmeal has 134 calories and 1.1 grams of fat per 1 cup serving.
9) Canned Tuna
Canned tuna is rich in protein and contains many vitamins and minerals such as B-complex vitamins, vitamins A and D, as well as iron, selenium, and phosphorus.
Tuna also contains healthy omega-3 essential fatty acids DHA and EPA that can help to strengthen your brain and eye health.
1 cup of tuna canned in water has approximately 115 calories and 1.3 grams of fat.
10) Garbanzo Beans
Garbanzo beans, or chickpeas, have a buttery, nutty flavor with a creamy texture. This is one of many reasons they make hummus so creamy and tasty. While garbanzo beans are an excellent source of carbohydrate, they also contain protein, fiber, B vitamins, and some minerals.
Additionally, garbanzo beans have choline, which helps your brain and nervous system run smoothly, as well as folate, magnesium, potassium and iron.
Garbanzo beans also help with digestion and lower your total cholesterol and LDL (bad) cholesterol as they are high in dietary fiber.
Each ½ cup of garbanzo beans have 132 calories and 2.9 grams of fat.
11) Honey
Honey is a sweet high calorie, low fat food with hundreds of different varieties, which vary in color, odor and flavor. While honey contains mostly sugar, it also has a healthy mix of amino acids, vitamins, minerals, iron, zinc, and antioxidants.
In addition to its use as a natural sweetener, honey is used as a therapeutic agent due to its anti-inflammatory benefits and its antioxidant properties. (6)
2 tablespoons of honey have 122 calories and no fat.
12) Granola
Granola can be made of rolled oats, nuts, honey, dried fruit, and sweeteners. Pair any fruit, nut, or grain ingredient and add low fat Greek yogurt and/or soy milk.
Take your granola on-the-go as a snack to munch on, or enjoy it for your breakfast. Many types of granola can be high in fat due to the nut and seed content, so be sure to check the nutrition labels.
¼ cup of granola has 116 calories and 3.6 grams of fat. There are many different kinds of granola with varied nutrition facts. Be sure to read the label for serving size and nutrition content.
13) Dried Mango
Dried mango is another high calorie, low fat food made of naturally-occurring sugars. While providing dietary fiber, which helps improve gut health, it also is a great source of vitamin C, vitamin A, and folate.
These vitamins promote healthy skin and a strong immune system by acting as powerful antioxidants.
¼ cup of this satisfying fruit supplies 128 calories with 0.5 grams of fat.
14) Dried Apricots
This sweet and delicious fruit is packed with nutrients such as iron, fiber, potassium, and vitamins A, C, and E. Additionally, they are an abundant source of energy.
Dried apricots are high in fiber and contain antioxidants, like zeaxanthin and lutein, that assist with eye health.
Dried apricots have 193 calories with only 0.4 grams of fat in a ½ cup serving.
15) Bananas
Bananas contain a fair amount of fiber and several antioxidants. They also contain essential nutrients that support heart health, blood pressure, etc.
Bananas are rich in soluble fiber and have several types of antioxidants, including flavonoids and amines.
1 banana has 122 calories and 0.4 grams of fat.
16) Figs
Figs are a great source of fiber, full of vitamins and minerals, and a wonderful choice if you’re looking for a high calorie low fat snack.
Figs are also rich in antioxidants, potassium, and calcium.
4 figs provide 148 calories and 0.6 grams of fat.
17) Apple Juice
Apple juice is another high calorie, low fat food. Apple juice is antioxidant-rich while being a great source of easy calories when you need a snack or need to add additional calories to your meal.
Opt for apple juice that is 100% juice to get the most (health) bang for your buck. And don’t be shy about making your own apple juice at home!
1 cup of apple juice provides 119 calories and a little more than 0.5 grams of fat.
High Calorie Low Fat Foods: Meals and Snacks
Here are some easy, high calorie low fat meal and snack ideas that you have to try!
High Calorie Low Fat Foods: Breakfast Ideas
Breakfast is a perfect time to add grains and fruit to your diet.
This will help supply your body with the energy and nutrients to start your day.
The addition of protein will slow your digestion and help you feel full and satisfied for longer.
- ¼ cup granola with ½ cup prunes and 1 cup of soy milk: 437 calories and 9 grams of fat
- 1 cup of oatmeal with 2 tbsp agave, ½ cup dates, and 1 cup of soy milk: 613 calories and 7 grams of fat
- Smoothie with 1 medium banana, 1 cup blueberries, 1 cup apple juice, 1 cup of soy milk, ½ cup oats, and 2 tbsp of honey: 714 calories and 8 grams of fat
High Calorie Low Fat Foods: Entrée Ideas
These high calorie low fat entrée ideas pack on the calories without the added fats.
Gaining lean muscle never tasted so good!
- 3 oz of roasted turkey breast with 1 cup white rice, ¼ cup cranberry sauce, and 1 sweet potato: 568 calories and 11 grams of fat (you can also add two slices of whole grain bread to make this meal a sandwich!)
- ½ cup of tuna salad made with low-fat mayonnaise on 2 pieces of whole grain bread with, ½ cup diced tomatoes, and a side of ½ cup low-fat cottage cheese with ¼ cup dried mango, and 1 cup of apple juice: 654 calories and 12 grams of fat
- 3 egg white frittata with 1 cup diced potatoes, 1 cup shiitake mushrooms, 1 cup spinach, with 2 slices of whole grain toast and 1 cup of apple juice: 616 calories and 10 grams of fat
High Calorie Low Fat Foods: Snack Ideas
You can add these fun high calorie, low fat snacks to your daily routine.
They can be prepared in advance or made on the fly to keep you energized throughout the day. Get creative!
- 2 slices whole grain bread (toasted) with 1 banana and 2 tbsp honey: 417 calories and 2 grams of fat
- Homemade trail mix made of 1/4 cup of mixed dried fruit, 2 cups of air-popped popcorn and ¼ cup granola: estimated at 296 calories and 5 grams of fat
- ¼ cup granola with ½ cup dried apricots, and 6 oz of plain low fat yogurt topped with 2 tbsp of honey: 538 calories and 7 grams of fat
- 10 whole wheat crackers and ½ cup tuna salad with 1 cup of apple juice : 336 calories and 7 grams of fat
- Baked or roasted curry garbanzo beans: estimated at 240 calories and 2 grams of fat depending on brand and serving size chosen
High Calorie Low Fat Foods: Conclusion
High calorie, low fat foods can be an easy way to gain lean weight in a fast and healthy way. If you want to learn more about high calorie foods, then be sure to check out our article, High Calorie Foods 101: A Comprehensive Guide!
With weight gain in mind, it’s also important to implement exercise into your daily routine if you haven’t already! While simply walking 30 minutes each day at a moderate pace may suffice, evidence is pointing to resistance training as a way to attain and maintain muscle. (7)
Regardless of what type of diet and/or exercise routine you choose, it’s important to consult your health care team first.