High-Calorie Snacks for Weight Gain: 20 Soul Food Favorites
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By Online African Shop Team · Updated September 2026
Snacks are the easiest way to add 300 to 500 extra calories a day without piling more on your plate. These are the calorie-dense snacks we reach for, with a Southern and soul food twist: pecans, pralines, peanut butter, sweet potato pie and more. Most take under 5 minutes.
Quick answer: the best high-calorie snacks for weight gain pack a lot of calories into a small portion: nuts, nut butters, dates, whole milk, cheese and baked treats. Two snacks a day of 250 to 400 calories each covers most of the extra you need.
Why snacks matter when you're trying to gain
The NHS suggests eating smaller meals more often and adding healthy snacks between meals when you want to gain weight. Snacks spread your extra calories across the day, so you never have to force down a huge dinner.
Find your calorie target and get a free 7-day meal plan20 high-calorie snacks, with calories
| Snack | Serving | About |
|---|---|---|
| Pecans | 1 ounce (about 19 halves) | 200 |
| Pecan pralines | 1 praline (about 1.5 oz) | 180 to 200 |
| Peanut butter on toast | 2 tbsp + 1 slice | 270 |
| Peanut butter banana | 1 banana + 2 tbsp | 295 |
| Medjool dates | 3 dates | 200 |
| Dates stuffed with peanut butter | 3 dates + 1 tbsp | 295 |
| Trail mix | 1/2 cup | 350 |
| Boiled peanuts | 1 cup, in shell | about 200 |
| Peanut brittle | 1.5 oz | about 200 |
| Cheese and crackers | 1.5 oz cheddar + 6 crackers | about 270 |
| Whole milk | 1 cup | 150 |
| Chocolate malt (Ovaltine with whole milk) | 1 cup | about 230 |
| Sweet potato pie | 1 slice | 350 to 400 |
| Pound cake | 1 slice | about 400 |
| Peach cobbler | 1 cup | about 400 |
| Cornbread with butter | 1 piece + 1 tsp | about 250 |
| Avocado toast | 1/2 avocado + 1 slice | about 250 |
| Hard-boiled eggs | 2 eggs | 155 |
| Boost Very High Calorie | 1 bottle | 530 |
| Peanut butter banana shake | 16 oz | about 700 |
Calories are estimates from USDA data and common labels; brands and homemade recipes vary.
Grab-and-go favorites
Pecans and pralines
A handful of pecans is about 200 calories. Keep a jar at work and in the car.
Snack ideasMedjool dates
Sweet, soft and about 66 calories each. Stuff them with peanut butter for a 300-calorie bite.
Whole milk powder
Stir 2 spoonfuls into milk, oatmeal or a shake to add about 80 calories.
Boost Very High Calorie
530 calories when you don't feel like eating.
Make-ahead snacks for the week
- Soul food trail mix: pecans, roasted peanuts, chopped dates, raisins and a few chocolate chips. Portion into 1/2-cup bags (about 350 calories each).
- Peanut butter energy bites: 1 cup oats, 1/2 cup peanut butter, 1/3 cup honey, 1/2 cup chopped pecans. Roll into 12 balls (about 150 calories each).
- Sweet potato pie smoothie packs: freeze cooked sweet potato in cups. Blend one with 1 1/2 cups whole milk, oats and cinnamon.
- Mini cornbread muffins: bake a batch on Sunday and eat them with butter and honey.
Tips to snack for weight gain
- Snack 2 to 3 hours after a meal, and at least an hour before the next one.
- Pair a snack with a drink: whole milk, a malt drink or a shake.
- Keep snacks where you can see them. Out of sight really is out of mind.
- Choose snacks with protein (nuts, cheese, eggs, peanut butter) as well as sweets.
FAQ
What is the highest calorie healthy snack?
Nuts and nut butters. Pecans have about 200 calories an ounce, and 2 tablespoons of peanut butter have about 190.
What should I snack on to gain weight?
Pecans, trail mix, peanut butter toast, Medjool dates, cheese and crackers, whole milk and high-calorie shakes.
When should I eat snacks to gain weight?
Between meals: mid-morning, mid-afternoon and an evening snack. Avoid big snacks right before a meal.
Are sweets OK for gaining weight?
In moderation. Pound cake, pie and pralines add calories, but balance them with snacks that have protein.
Keep reading
Calorie calculator + 7-day soul food planHow to gain weight fast
12 tips that actually workBest weight gainers for women
Shakes and powders comparedApetamin alternatives
Food-based ways to eat more
Sources
This guide is general information, not medical advice. If you have a medical condition, diabetes or a nut allergy, or have lost weight without trying, talk to your doctor.