While most diet plans focus on losing weight, there are many people who struggle to gain weight or increase their muscle mass in a healthy way. Whether it’s due to a high metabolism, recovery from illness, or athletic needs, gaining weight requires consuming calorie-dense and nutrient-rich foods. Fruits, often ignored in the weight gain process, can be excellent sources to acquire the much-needed calories. They not only provide natural sugars but also come loaded with vitamins, minerals, antioxidants, and fiber.
Though fruits aren’t usually the first group of foods that comes to anybody’s mind when trying to bulk up, several types of fruits can provide the extra calories your body needs to gain weight. Though most fruits are low in calories, many can help you gain weight due to their higher carb or fat contents.
Here we have discussed some healthy and higher-calorie fruits that can help you gain weight.
Top 10 High Calorie Fruits for Weight Gain
The fruits can be divided into two primary categories – Fresh & Dried.
1. Bananas – Bananas are an excellent choice if you’re looking to gain weight. They’re not only nutritious but also a great source of good carbohydrates and calories. One medium-sized banana contains about 105 calories on an average.
2. Avocados – Unlike most fruits, avocados are rich in healthy fats, particularly monounsaturated fats. These good fats contribute significantly to your daily calorie intake. Avocados are also high in fiber, potassium, and various vitamins. Add them to sandwiches, salads, or spread them on toast for a nutritious calorie boost. A 100gm portion contains about 150 calories on an average.
3. Coconut Malai – Fresh coconut malai (meat) is packed with calories, healthy fats, and fiber. It also contains a range of essential minerals like manganese, selenium, and copper. Including coconut in your diet can enhance energy levels and promote weight gain. You can consume it raw, dried, or added to dishes and smoothies. Almost 350 calories are found in 100 gms of coconut malai content.
4. Mangoes – Mangoes are tropical delights loaded with natural sugars and vitamins A and C. Though they are slightly lesser in calories per 100g, but since they are typically eaten in large portions, add up quickly in overall calorie count. Their sweet, creamy texture makes them ideal for smoothies, desserts, or simply as a summer indulgence.
5. Dates – Dates are tiny powerhouses of energy. With a high sugar content and dense calorie profile, just a handful of dates can significantly increase your calorie intake. They are also rich in iron, magnesium, and fiber. They are perfect as a snack or sweetener in smoothies and energy bars. A 100gm bowl of dates contains about 280 calories.
6. Custard Apple – Custard apple is another calorie-rich fruit with a creamy texture and naturally sweet flavor. It is high in carbohydrates and is also a good source of vitamin C, potassium, and magnesium. Eating this fruit regularly can support healthy weight gain while improving energy levels, wherein one can find about 95 calories per 100 gms of custard apple.
7. Jackfruit – Jackfruit is a tropical fruit with a chewy texture and a sweet flavor. It contains a mix of carbohydrates, protein, and minimal fat. Its high-calorie content per serving makes it a great choice for those looking to gain weight. It can be eaten fresh or cooked in various dishes – especially high-fat, spice or calorie-sense dishes like jackfruit biryani and gravies.
8. Dried Figs – Figs, particularly in their dried form, are dense in natural sugars, iron, and fiber. They can help improve digestion while adding healthy calories to your diet. Soaking dried figs overnight and consuming them in the morning is a traditional practice to support weight gain, which helps to reduce the heat in the body. Dried figs contain about 245 calories per 100 gms of portion.
9. Raisins – While fresh grapes are a decent source of natural sugars and water, raisins—their dried for are far more calorie-dense. Raisins are packed with natural sugars and nutrients like iron and potassium. A handful of raisins can be added to yogurt, cereal, or oatmeal for a quick calorie bump, with almost 300 calories found in 100gms of dried raisins.
10. Currants – Currants, especially the dried black variety, are small but densely packed with calories, natural sugars, and nutrients. Similar to other dried fruit variants like raisins and dried figs, currants are a great snack option for those trying to gain weight. They are rich in iron, potassium, and antioxidants that support overall health and energy levels. Their sweet-tart flavor makes them a perfect addition to cereals, trail mixes, baked goods, or smoothies.
Dried fruits, such as dates, prunes, apricots, figs, sultanas, jackfruit, chikoo (sapota), currants, and raisins, contain more calories than their fresh counterparts, making them great options for healthy weight gain. In addition, they tend to pack 3 to 5 times more micronutrients. There are plenty of higher-calorie, nutrient-dense fruits that can support optimal health and help you gain weight. Incorporating a few of the above fruits into your meals or snacks can help increase your daily calorie intake and aid healthy weight gain. In addition, combining these
