Top Indian Foods to Gain Healthy Weight: Top 5 Budget-Friendly Foods to Gain Healthy Weight Quickly with Nutrition Facts
Gaining weight in a healthy and budget-friendly manner is a goal for many. Indian cuisine, with its diverse and nutritious ingredients, offers numerous options to help you achieve this. In this blog, we will explore the top 10 budget-friendly Indian foods that can help you gain healthy weight quickly.
1. Indian Foods to Gain Healthy Weight - Banana
Banana is a common fruit, even if you talk about India, it is a very common and favorite fruit for Indians. They are rich in calories and provide essential nutrients like potassium and vitamin C. Consuming bananas regularly can help you gain weight in a healthy way. You can eat them as is, add them to smoothies, or make a delicious banana shake.
Nutrition Facts – Banana
Calories: 89 kcal per 100g
Carbohydrates: 22.8g
Protein: 1.1g
Fat: 0.3g
Fiber: 2.6g
2. Indian Foods to Gain Healthy Weight - Full-Fat Milk and Dairy Products
Full-fat milk and dairy products such as yogurt, paneer (cottage cheese), and ghee are excellent sources of calories and protein. These foods are not only nutritious but also versatile, allowing you to incorporate them into various dishes like curries, desserts, and snacks.
Nutrition Facts – Full-Fat Milk (per 100ml):
Calories: 61 kcal
Carbohydrates: 4.8g
Protein: 3.2g
Fat: 3.3g
Ghee (per 100g):
- Calories: 883 kcal
- Carbohydrates: 0g
- Protein: 0g
- Fat: 99.8g
Nutrition Facts Paneer (per 100g):
- Calories: 265 kcal
- Carbohydrates: 1.2g
- Protein: 18.3g
- Fat: 20.8g
3. Indian Foods to Gain Healthy Weight - Rice
Rice is a fundamental part of Indian cuisine and an excellent carbohydrate source. It provides the necessary energy and calories for weight gain. Combining rice with other high-calorie ingredients like lentils (dal), vegetables, and ghee can create balanced, calorie-dense meals.
White Rice (per 100g cooked):
- Calories: 130 kcal
- Carbohydrates: 28g
- Protein: 2.4g
- Fat: 0.2g
Brown Rice (per 100g cooked):
- Calories: 111 kcal
- Carbohydrates: 23g
- Protein: 2.6g
- Fat: 0.9g
4. Indian Foods to Gain Healthy Weight - Potatoes and Sweet Potatoes
Potatoes and sweet potatoes are rich in carbohydrates and provide essential vitamins and minerals. They are versatile and can be included in many dishes, such as curries, fries, and mashed potatoes. These tubers are budget-friendly and effective for healthy weight gain.
Potatoes (per 100g cooked):
- Calories: 77 kcal
- Carbohydrates: 17.6g
- Protein: 2g
- Fat: 0.1g
Sweet Potatoes (per 100g cooked):
- Calories: 86 kcal
- Carbohydrates: 20.1g
- Protein: 1.6g
- Fat: 0.1g
5. Indian Foods to Gain Healthy Weight - Whole Grain Bread and Chapati
Whole grain bread and chapati (Indian flatbread) are rich in complex carbohydrates and fiber. These are healthier alternatives to refined bread and can be paired with various high-calorie spreads or served with protein-rich side dishes to enhance weight gain.
Whole Grain Bread (per slice, 28g):
- Calories: 69 kcal
- Carbohydrates: 12g
- Protein: 3.5g
- Fat: 1.1g
Chapati (per 50g):
- Calories: 120 kcal
- Carbohydrates: 18g
- Protein: 3g
- Fat: 3g
6. Indian Foods to Gain Healthy Weight - Coconut and Coconut Products
Coconut and its products, such as coconut milk, coconut oil, and dried coconut, are calorie-dense and provide healthy fats. They can be used in cooking, baking, or as toppings for various dishes. Coconut-based curries and sweets are particularly popular in Indian cuisine.
Coconut (per 100g fresh):
- Calories: 354 kcal
- Carbohydrates: 15.2g
- Protein: 3.3g
- Fat: 33.5g
Coconut Milk (per 100ml):
- Calories: 230 kcal
- Carbohydrates: 5.5g
- Protein: 2.3g
- Fat: 24g
Conclusion: Incorporating these budget-friendly Indian foods into your diet can help you gain healthy weight quickly. By paying attention to their nutritional content, you can create a balanced and effective meal plan that supports your weight gain goals. Remember to pair these foods with regular physical activity and a varied diet for the best results. Important: Before adding or removing anything in your diet kindly consult with dietitian and nutritionist
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