13 Surprising Foods That Can Make You Gain Weight

When you think about foods that cause weight gain, you probably think of junk food like chips, candy, or fast food. But sometimes, it’s the foods that seem healthy that can actually cause weight gain. You might be eating these foods every day without realizing they’re packed with sugar, fat, or extra calories.

Here are 13 foods that might surprise you, and some simple tips on how to enjoy them without hurting your health or weight goals.

Foods That Can Make You Gain Weight:

1. Fat-Free or Low-Fat Cookies and Muffins

You might think fat-free means better, but that’s not always true. When food companies remove fat, they often add more sugar or starch to make the food taste good. That means you could be eating just as many — or even more — calories.

What you can do: If you want a sweet treat, it’s better to eat a regular cookie or muffin in a small portion. Or try baking your own using healthier ingredients like whole wheat flour, bananas, or honey.

2. Flavored Yogurt

Yogurt sounds healthy, and plain yogurt can be. But many flavored yogurts have a lot of added sugar — sometimes as much as a candy bar! Even "fruit on the bottom" types often contain syrups and artificial flavorings.

What you can do: Choose plain yogurt and mix in your own fresh fruit. You can also add a drizzle of honey or a sprinkle of cinnamon if you want extra flavor.

3. White Bagels

White bagels are made from refined flour, which your body turns into sugar quickly. This can make your blood sugar rise fast, then crash — making you feel hungry again shortly after eating.

What you can do: Choose whole grain or whole wheat bagels, which have more fiber and keep you full longer. You can also eat half a bagel instead of a whole one, and pair it with some protein like eggs or nut butter.

4. Red Meat

Red meat, like beef and pork, is a good source of protein and iron, but it can also be high in saturated fat and calories — especially if it's fried or served in large portions.

What you can do: Choose lean cuts of meat like sirloin or tenderloin, and try to grill or bake instead of frying. You can also balance your plate with lots of vegetables.

5. Fried Fish

Fish is good for your heart and full of healthy fats, but when it’s fried, it soaks up oil and becomes high in calories. Breading also adds extra carbs.

What you can do: Bake, grill, or steam your fish. Add herbs, lemon, or garlic for flavor without adding extra calories.

6. Plant-Based Dairy with Added Sugar

Almond milk, oat milk, and soy milk can be great if you're avoiding dairy. But many flavored or sweetened versions have added sugar that you may not notice.

What you can do: Always check the label. Choose unsweetened versions and flavor them yourself at home if needed.

7. Sodas, Alcohol, and Other Sugary Drinks

Sodas, sweet teas, energy drinks, and even fruit juices are high in sugar and calories. Alcohol also adds empty calories and can increase your appetite.

What you can do: Drink more water, sparkling water, or unsweetened tea. You can also add lemon, cucumber, or mint to make your water more refreshing.

8. Nuts

Nuts are full of healthy fats and protein, but they’re also very high in calories. Just one cup of mixed nuts can have over 800 calories!

What you can do: Eat nuts in small amounts — a small handful (about 1 ounce) is enough. Avoid nuts that are coated in sugar or salt.

9. Olive Oil

Olive oil is healthy for your heart and often used in cooking or salad dressings. But even though it’s a good fat, it still has a lot of calories — about 120 per tablespoon.

What you can do: Measure the amount you use instead of pouring straight from the bottle. A little goes a long way!

10. Smoothies

Smoothies can be a healthy snack, but many store-bought or café smoothies are made with fruit juice, frozen yogurt, or even ice cream. They can be loaded with sugar and calories.

What you can do: Make your own smoothie at home. Use fresh or frozen fruit, plain yogurt or milk, and skip the added sugar. You can even add spinach or chia seeds for extra nutrition.

11. Salads with High-Calorie Dressings

Salads can be very healthy — but not when they’re loaded with creamy dressings, cheese, bacon, or croutons. Some salads have more calories than a burger!

What you can do: Choose oil-based dressings like vinaigrette and use just a small amount. Ask for dressing on the side when eating out, and add more veggies and lean protein to your salad.

12. Low-Calorie Processed Foods

Some snacks are labeled “low-calorie” or “low-fat,” but they are still processed and may not fill you up. These foods often have artificial ingredients and can make you feel hungry again soon after eating.

What you can do: Focus on real foods like fruits, vegetables, nuts, beans, and whole grains. These foods give you more nutrients and help keep you full longer.

13. Sugar-Sweetened Coffee

Your morning coffee may seem harmless, but when you add flavored syrups, whipped cream, and sweeteners, it turns into a high-calorie dessert.

What you can do: Try drinking coffee with just milk or a little natural sweetener. You can also try iced coffee with no sugar if you want a refreshing drink.

Final Thoughts

Being healthy doesn’t mean giving up all your favorite foods — it just means being more aware of what you’re eating. Some foods that sound healthy might actually be full of sugar, fat, or calories that cause weight gain. By learning how to read labels, control portions, and make small changes, you can enjoy your meals and still reach your health goals.

Start by making one small change today — your body will thank you later!