Nutrition guide
How do I gain weight in a healthy way?
Eat more calories than you burn, from foods that also bring protein, so the weight you add isn’t only fat. These foods pack the most calories with at least 10 g of protein per 100 g.
Which high-calorie foods also bring protein?
Foods with the most calories per 100 g that also have at least 10 g of protein: calories that aren’t only fat or sugar.
| Food | Energy per 100 g |
|---|---|
| 1.Walnuts, excluding honey roasted50 g: 365 kcal | 730 kcal |
| 2.Tahini15 g: 105 kcal | 697 kcal |
| 3.Pine nuts0.2 g: 1.3 kcal | 673 kcal |
| 4.Peanut butter, lower sugar16 g: 104 kcal | 650 kcal |
| 5.Almond butter, lower sodium16 g: 103 kcal | 645 kcal |
| 6.Almond butter16 g: 103 kcal | 641 kcal |
| 7.Sesame seeds | 631 kcal |
| 8.Almonds, unroasted50 g: 313 kcal | 626 kcal |
Which foods have the most protein?
The foods with the most protein per 100 g, as eaten, from USDA data.
| Food | Protein per 100 g |
|---|---|
| 1.Soy nuts28 g: 10.8 g | 38.6 g |
| 2.Bacon (type of meat not specified), cooked1 slice (8 g): 3 g | 37.4 g |
| 3.Pork bacon (fresh not specified), smoked or cured, cooked1 slice (8 g): 3 g | 37.4 g |
| 4.Pork jerky20 g: 7 g | 35 g |
| 5.Beef jerky6.7 g: 2.2 g | 33.2 g |
| 6.Beef, for use with vegetables | 32.4 g |
| 7.Pheasant, cooked135 g: 43.6 g | 32.3 g |
| 8.Cheese, Cheddar, nonfat or fat free28.4 g: 9.1 g | 32.1 g |
How does Vuto help?
See if you ate enough
Every meal adds to today’s total, so a short day is obvious by dinner.
A surplus, set for you
Your daily target includes the extra calories a gain needs.
Protein in view
Protein sits next to calories on every screen.
Nutrition information, not medical advice. For anything about your health, ask your doctor.