“High Calorie Bread to Help You Gain Weight” was written by Grace Guthrie, MS & edited/reviewed by Aly Bouzek, MS, RDN. Grace is a dietetic intern at University of Kansas Medical Center.
If you’re looking to gain weight, adding in a ton of foods and products you’re not familiar with can feel overwhelming. There are loads of products hitting the shelves that boast amazing results, but is there a way to gain weight with foods you already know and like?
The answer is yes! Foods commonly found in your diet are a great place to start when on a weight gain journey. In this article, we will learn more about how to gain weight in a healthy and sustainable way, and then we’ll get into specifics about why bread is a great food to use.
We will also learn about some great store-bought breads that pack in more calories and nutrients! Last, we will go over ways to add calories to your bread to pump up the calories even more. Are you b-ready?
In a rush? Jump to our High Calorie Bread list here!
Table of Contents:
- Volume vs Calorie-Density
- Why Bread is Great for Weight Gain
- High Calorie Bread at the Grocery Store
- How to Make Bread Higher Calorie
- High Calorie Bread to Help You Gain Weight Conclusion
Volume vs Calorie-Density
Gaining weight just means eating more… right?
Yes and no. When we say “eating more,” we need to differentiate between eating more volume and eating denser foods.
When we talk about volume eating, that is the actual quantity of food we are eating. So if we take crackers as an example, one weight gain strategy could be to eat 20 crackers as a snack rather than 10. This would increase the calories because you ate more crackers.
But eating denser foods is another way to increase calories. The foods we eat all contain calories but in different amounts. When it comes to the three macronutrients that make up food, fat comes out on top of the calories per gram.
Here is the breakdown of calories per gram for carbs, protein, and fat:
- Carbohydrates (pasta, fruit, grains) = 4 calories per gram
- Protein (meat, beans, soy) = 4 calories per gram
- Fat (cheese, avocado, nuts) = 9 calories per gram
So, going back to the cracker example, if you wanted to add calories but didn’t want to eat a ton of crackers, you could add a tablespoon of peanut butter or a few cheese cubes to your snack.
That would incorporate more calorie-dense foods rather than just increase the volume/amount of food.
Why Bread is Great for Weight Gain
When it comes to foods that most people already have at home, bread is definitely at the top. As we talked about earlier, finding foods that you already know, love, and have in the cabinet are perfect for starting a weight gain journey.
Another benefit is that there is a ton of variety with bread. I’m sure you have a mental image of what “bread” looks like, but next time you’re at the grocery store, take a minute to see how many options there are in the bread aisle.
You’ll find bread made from different types of flours, in different shapes, and with different toppings. Bread comes in all shapes and sizes, from Wonder Bread to pita and everything in between.
Bread can also be eaten at every meal of the day, plus snacks! It doesn’t feel unnatural to include bread at breakfast or dinner, so it won’t be weird when you start incorporating it into your diet more.
Finally, bread is so easy! It might be a little more complicated if you start baking your own bread, but assuming you use store-bought bread, there is very little preparation needed.
There are plenty of high calorie bread snacks that can be assembled in under 5 minutes (including toasting time!).
High Calorie Bread at the Grocery Store
When picking bread at the grocery store, there are a couple key things to look for.
First, look at the size of the slices. Nowadays, more people are trying to lose weight than gain weight, so brands are trying to cater to these customers. That means slices have shrunk and contain fewer calories.
Anything that says “thin sliced,” “keto,” or shows the number of calories on the front should be avoided. These products will make it harder for you to gain weight, since the manufacturers have already decreased the calories in every slice.
Next, look for mixins and toppings. Nuts and seeds are often added to bread for flavor and crunch, and they’re both great sources of healthy fat. And remember, fat is more calorie dense than the other nutrients, so these ingredients are perfect for weight gain.
This last step is optional, but a lot of times whole grain breads have more calories than white bread. If you don’t like the taste or texture of whole grain bread, go ahead and buy the one you prefer, but peak at the label to make sure there isn’t a big calorie difference.
Whole grain bread also provides some nutrients (fiber!) that aren’t always found in white bread! If you’re looking to expand your bread horizons, look for one that uses whole grains (bonus if there are seeds on top!).
Store-Bought High Calorie Bread
With those tips in mind, here is a helpful chart of some common grocery store sliced breads and how many calories are in one slice:
| Bread Brand and Variety | Calories (per slice) |
| The Rustik Oven – Hearty Grains & Seeds Bread | 170 calories |
| The Rustik Oven – Sourdough Bread | 160 calories |
| Pepperidge Farms – Farmhouse Multigrain | 140 calories |
| Pepperidge Farms – Farmhouse Sourdough | 130 calories |
| Orowheat – 3 Seed Oatnut | 120 calories |
| Orowheat – Country Style Buttermilk | 120 calories |
| Dave’s Killer Bread – 21 Whole Grains and Seeds | 110 calories |
| Nature’s Own – Perfectly Crafted Thick Sliced Multigrain | 110 calories |
Besides sliced bread, don’t forget about other types of bread like English muffins and bagels! Many of these contain even more calories than a single slice of bread.
How to Make Bread Higher Calorie
Now that we have some bread to work with, let’s talk about toppings! While the bread itself provides calories, the toppings are where we can get creative and boost those calories.
When choosing toppings, try to prioritize ones that contain protein, fat, or both. And don’t be afraid to mix and match your toppings. Use your bread like a canvas and decorate it with as many toppings as you want!
Spreadable Toppings
A great base layer on your bread is something spreadable. Here are some ideas and how many calories they contain for an average serving:
- 1 Tbsp butter = 102 calories
- 2 Tbsp cream cheese = 102 calories
- 1 Tbsp jam = 60 calories
- 2 Tbsp nut butter = 190 calories
- 2 Tbsp Nutella = 200 calories
- ½ avocado (mashed) = 160 calories
- ½ cup hummus = 105 calories
Final Toppings
Besides spreadable toppings, there are plenty of other ingredients that go great on a slice of toast. Here are some combo toast toppings you could try:
- ½ avocado + 1 fried egg + 2 Tbsp crumbled feta = 264 calories*
- 2 Tbsp nut butter + ½ sliced banana = 248 calories*
- ½ cup cottage cheese + 1 sliced tomato + 1 tsp olive oil + salt and pepper = 160 calories*
- 2 Tbsp cream cheese + ½ cup raspberries + 1 Tbsp honey = 185 calories*
*Calorie estimates do not include the bread, since this will depend on the brand and type chosen. Once you have a loaf picked out, add the calories from one slice to the estimated calorie counts above.
High Calorie Bread to Help You Gain Weight Conclusion
Bread is a great tool to keep in your back pocket for weight gain. First, lots of us already know and love bread, which makes it super easy to add (or keep) in your daily routine.
Many people also already have bread in their cabinet they can use! Not having to purchase an additional item can help you actually be motivated to try something different.
When it comes to creating your high calorie bread, start with a slice that already provides a good source of calories. Skip the thin slices and opt for thick slices with some seeds or nuts.
Then, don’t be afraid to get creative with your bread toppings! Whether you’re a sweet or savory fan, there are so many great options that can help you reach your calorie and weight gain goals.