15 Best Foods for Bulking
Bulking is easier when you can add calories without relying on junky filler. These foods are ranked for strong calorie density, useful protein, and carbs or fats that help push a surplus in a practical way.
The Rankings
Big Mac
Packing 563 calories and 26.0g protein per 1 sandwich (215g), big mac is an efficient way to add size without eating a huge volume of food.
Burrito
Packing 520 calories and 21.0g protein per 1 burrito (226g), burrito is an efficient way to add size without eating a huge volume of food.
Chicken Alfredo
Packing 510 calories and 28.0g protein per 1 serving (340g), chicken alfredo is an efficient way to add size without eating a huge volume of food.
Quesadilla
Packing 475 calories and 22.0g protein per 1 quesadilla (138g), quesadilla is an efficient way to add size without eating a huge volume of food.
Sub Sandwich
Packing 456 calories and 24.0g protein per 6 inch (228g), sub sandwich is an efficient way to add size without eating a huge volume of food.
Chicken Sandwich
Packing 440 calories and 25.0g protein per 1 sandwich (170g), chicken sandwich is an efficient way to add size without eating a huge volume of food.
Burrito Bowl
Packing 440 calories and 22.0g protein per 1 bowl (400g), burrito bowl is an efficient way to add size without eating a huge volume of food.
Ramen
Packing 436 calories and 10.0g protein per 1 serving (563g), ramen is an efficient way to add size without eating a huge volume of food.
Spaghetti Bolognese
Packing 415 calories and 20.0g protein per 1 serving (363g), spaghetti bolognese is an efficient way to add size without eating a huge volume of food.
Fish Sandwich
Packing 410 calories and 18.0g protein per 1 sandwich (158g), fish sandwich is an efficient way to add size without eating a huge volume of food.
Pad Thai
Packing 407 calories and 16.0g protein per 1 serving (312g), pad thai is an efficient way to add size without eating a huge volume of food.
Lasagna
Packing 382 calories and 22.0g protein per 1 piece (215g), lasagna is an efficient way to add size without eating a huge volume of food.
Grilled Cheese
Packing 366 calories and 14.0g protein per 1 sandwich (119g), grilled cheese is an efficient way to add size without eating a huge volume of food.
French Fries
Packing 365 calories and 4.0g protein per medium (117g), french fries is an efficient way to add size without eating a huge volume of food.
Cheeseburger
Packing 354 calories and 20.0g protein per 1 regular (113g), cheeseburger is an efficient way to add size without eating a huge volume of food.
Quick Comparison Table
Here is a side-by-side nutritional comparison of all the foods on this list:
| # | Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| 1 | 🍔 Big Mac | 563 | 26.0g | 44.0g | 33.0g | 3.0g |
| 2 | 🌯 Burrito | 520 | 21.0g | 63.0g | 18.0g | 6.0g |
| 3 | 🍝 Chicken Alfredo | 510 | 28.0g | 45.0g | 24.0g | 2.0g |
| 4 | 🫐 Quesadilla | 475 | 22.0g | 38.0g | 26.0g | 2.0g |
| 5 | 🥖 Sub Sandwich | 456 | 24.0g | 44.0g | 18.0g | 3.0g |
| 6 | 🍔 Chicken Sandwich | 440 | 25.0g | 44.0g | 19.0g | 2.0g |
| 7 | 🥗 Burrito Bowl | 440 | 22.0g | 50.0g | 16.0g | 8.0g |
| 8 | 🍜 Ramen | 436 | 10.0g | 56.0g | 17.0g | 2.0g |
| 9 | 🍝 Spaghetti Bolognese | 415 | 20.0g | 56.0g | 12.0g | 4.0g |
| 10 | 🐟 Fish Sandwich | 410 | 18.0g | 38.0g | 20.0g | 2.0g |
| 11 | 🍜 Pad Thai | 407 | 16.0g | 52.0g | 14.0g | 2.0g |
| 12 | 🍝 Lasagna | 382 | 22.0g | 38.0g | 15.0g | 3.0g |
| 13 | 🧀 Grilled Cheese | 366 | 14.0g | 28.0g | 18.0g | 1.0g |
| 14 | 🍟 French Fries | 365 | 4.0g | 48.0g | 17.0g | 4.4g |
| 15 | 🍔 Cheeseburger | 354 | 20.0g | 28.0g | 17.0g | 1.0g |
Summary and Recommendations
The foods above are not magic, but they do make best foods for bulking a lot easier to execute in real life. The trick is building a pattern you can repeat, not chasing a perfect day. Use Calory to keep the numbers visible so the plan stays practical when the week gets messy.
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