7 Healthy Foods For Faster Weight Gain For Kids

Every parent wants to see their child grow strong and stay active. But when your little one is underweight or struggling to gain, even after being offered their favorite foods, it can lead to worries. Before jumping to conclusions, it’s important to know that kids grow at different paces. However, if your pediatrician suggests helping your child gain weight, the real question that arises here is— what should you feed them?

While it’s easy to reach for calorie-dense options, including sugary snacks and processed food temptations—but the goal should always be healthy weight gain. After all, real growth comes from foods rich in nutrients, not just empty calories. 

Read this article to explore the top seven healthy foods that can gently and naturally support faster weight gain in kids.

Whole milk, yogurt, and cheese are delicious and energy-dense. According to the USDA, children between 2–8 years need about 1.5 to 2 cups of dairy daily.

A single cup of whole milk contains around 150 calories and essential fats that help kids grow. Greek yogurt, rich in protein and probiotics, is also a great option. You can try adding it to smoothies or serving cheese as a snack.

Peanut butter, almond butter, and cashew butter are packed with healthy fats and protein. Just two tablespoons of peanut butter provide nearly 190 calories. Simply spread it on toast or mix it into oatmeal for a yummy, energy-rich meal.

However, make sure to check for allergies before introducing nuts.

Creamy and full of healthy monounsaturated fats, avocados are an excellent choice for weight gain. One medium avocado contains 240 calories and is loaded with potassium, fiber, and folate. 

A comforting, carb-rich vegetable, sweet potatoes provide essential vitamins like vitamin A while also being calorie-friendly. A medium sweet potato has around 112 calories and plenty of fiber, which supports digestion. Roasted, mashed, or baked into wedges—they’re always a win-win.

Soft, sweet, and easy to digest, bananas are one of the simplest go-to foods for kids. Each banana contains about 105 calories and natural sugars, offering quick energy. You can pair it with nut butter or blend it into a thick smoothie for an extra calorie kick.

Eggs are nutritional powerhouses. One large egg contains 70 calories, 6 grams of protein, and healthy fats. The yolk also provides choline, which is essential for brain development.

In fact, according to Pediatrics, introducing just one egg per day for six months can significantly improve growth in children.

A traditional staple in Indian kitchens, ghee is high in calories and good fats. Just one tablespoon contains around 112 calories. You can add a spoonful to rice, lentils, or even drizzle it on roti to naturally boost calorie intake without compromising on nutrition.

According to the WHO, nearly 45 million children under the age of 5 are underweight globally, many due to poor diet or inadequate care. Weight gain in kids isn’t easy. And kids have days when they eat a lot and days when they barely eat at all. At the end, it’s all part of the growing process.

But in most cases, simple changes in food habits and routine can make all the difference you need to see. If you ever feel unsure, always consult your pediatrician.