Gaining weight or growing muscle might be complex for some people.
Though fruits aren’t usually the first thing that comes to mind when attempting to bulk up, a variety of fruits may offer your body the extra calories required to grow weight.
Furthermore, they are high in vitamins and minerals that benefit your health.
Here are 11 healthy and high-calorie fruits that can help you gain weight.
Fresh fruits
Though most fruits are low in calories, their increased carbohydrate or fat levels might help you gain weight.
Here are four fresh fruits that might assist you in gaining weight.
1. Bananas
If you want to gain weight, bananas are a fantastic choice.
They are not only healthful but also high in carbohydrates and calories.
1Trusted Source: A medium-sized (118-gram) banana includes the following nutrients (1):
- Calories: 105
- Protein: 1 gram
- Fat: 0.4 grams
- Carbs: 27 grams
- Fiber: 3 grams
- Vitamin B6: 26% of the Daily Value (DV)
- Manganese: 13% of the DV
Bananas also include a variety of micronutrients. Green bananas, mainly, are high in resistant starch, which goes undigested through the digestive tract. In studies, resistant starch has been related to better gut health (2).
Bananas are a quick on-the-go snack used in oatmeal or smoothies with other high-calorie foods like nut butter or full-fat yogurt to help you gain weight.
2. Avocados
Avocados have a high nutritional profile. Furthermore, they are abundant in calories and good fats, making them an ideal choice for persons who want to gain weight.
Half a medium avocado (100 g) includes the following nutrients (3):
- Calories: 161
- Protein: 2 grams
- Fat: 15 grams
- Carbs: 8.6 grams
- Fiber: 7 grams
- Vitamin K: 17.5% of the DV
- Folate: 21% of the DV
Avocados contain a variety of minerals, including potassium and vitamins K, C, B5 (pantothenic acid), and B6 (pyridoxine) (4).
Furthermore, they are pretty adaptable and may be utilized in various ways. Try them in soups and salads or as a spread alongside a protein source like eggs.
3. Coconut meat
Coconut is a multipurpose fruit that has grown in popularity due to its numerous health advantages. It’s also a good source of calories because it’s heavy in fat and low in carbohydrates.
A 1-ounce (28-gram) serving of coconut flesh contains the following nutrients (5):
- Calories: 99
- Protein: 1 gram
- Fat: 9.4 grams
- Carbs: 4.3 grams
- Fiber: 2.5 grams
- Manganese: 17% of the DV
- Selenium: 5% of the DV
Coconut flesh is also high in essential elements, such as phosphorus and copper.
The best part is that it may be consumed in various ways. To boost the calorie content of your meals and snacks, try sprinkling shredded coconut on fruit salad, adding it to stir-fries, or incorporating it into soups and smoothies.
4. Mango
Mango is a tasty, sweet fruit with a high nutritional profile.
Mangoes, like bananas, are high in calories, primarily from carbohydrates.
One cup (165 grams) of mango has the following nutrients (6):
- Calories: 99
- Protein: 1.4 grams
- Fat: 0.6 grams
- Carbs: 25 grams
- Fiber: 3 grams
- Vitamin C: 67% of the DV
- Folate: 18% of the DV
Mango is also high in copper, numerous B vitamins, and vitamins A and E.
Mango is excellent but also goes well with smoothies, salsas, and summer salads. To gain weight, combine fresh mango with higher-calorie items like almonds or coconut.
Dried fruits
Dried fruits are fruits that have lost virtually all of their water content due to various drying procedures.
What’s left is an energy-dense snack that’s also incredibly nutritional despite its modest size. Dried fruit has the same micronutrients as fresh fruit but is handier and less prone to perish (7).
Dried fruits are great for weight gainers since they are high in energy. However, because they are high in natural sugars, it is better to pair them with a source of healthy fat or protein to reduce the possible harmful effects on your blood sugar (8).
Here are some dried fruits that are high in calories and might help you gain weight.
5. Dates
Dates are the tiny, cylindrical fruits of the date palm, a tropical plant.
In most Western nations, they are marketed as dry and high in nutrients.
One date (24 grams) contains the following nutrients (9):
- Calories: 66.5
- Protein: 0.4 grams
- Fat: 0.1 grams
- Carbs: 18 grams
- Fiber: 1.6 grams
- Potassium: 4% of the DV
- Magnesium: 3% of the DV
These fruits also include copper, manganese, iron, and vitamin B6.
Dates have a lengthy shelf life because they are often sold dry, making them a diverse approach to enhancing your calorie consumption. They can be used as a binder in baked products or eaten independently.
Stuff dates with almond butter and coconut flakes for a high-calorie, healthful snack.
6. Prunes
Prunes are dried plums that are high in nutrients.
Prunes supply the following nutrients in a 1-ounce (28-gram) serving (10):
- Calories: 67
- Protein: 0.6 grams
- Fat: 0.1 grams
- Carbs: 18 grams
- Fiber: 2 grams
- Vitamin K: 14% of the DV
- Potassium: 4.4% of the DV
Prunes are also well-known for their ability to relieve constipation. Their fiber content can help bulk your stool and expedite it through your digestive tract (11).
Prunes have a long shelf life and are simple to incorporate into your diet, making them an easy option to boost your calorie intake and aid in healthy weight gain. They’re delicious on their own, but they’re also delicious in salads, smoothies, and baked goods.
7. Dried apricots
Apricots are a tasty yellow stone fruit that may be eaten fresh or dried.
The following nutrients are found in a 1-ounce (28-gram) serving of dried apricots (12):
- Calories: 67
- Protein: 0.8 grams
- Fat: 0.1 grams
- Carbs: 18 grams
- Fiber: 2 grams
- Vitamin A: 6% of the DV
- Vitamin E: 8% of the DV
In addition to calories, dried apricots are high in beta-carotene, lutein, and zeaxanthin – three plant pigments that promote eye health (13).
Dried apricots are a great late-afternoon snack that goes well with almonds and cheese, both of which are high in calories and fat and can help you gain weight.
8. Dried figs
Figs are a popular fruit with a sweet-yet-mild flavor that may be eaten fresh or dried.
The nutrients in a 1-ounce (28-gram) portion of dried figs are as follows (14):
- Calories: 70
- Protein: 1 gram
- Fat: 0.3 gram
- Carbs: 18 grams
- Fiber: 3 grams
- Potassium: 4% of the DV
- Calcium: 3.5% of the DV
Dried figs are delicious on their own or as a garnish for cereals, yogurt, or salads. They go nicely with cheese and crackers as well.
Some people like to soften dried figs by boiling them in water for up to 10 minutes.
9. Raisins
Raisins are dried grapes that vary in size and color.
The term in the United States and Canada applies to all sorts of dried grapes. However, it exclusively refers to dark-colored, huge varietals in Australia, New Zealand, Ireland, and the United Kingdom.
A 1-ounce (28-gram) serving of raisins has the following nutrients (15):
- Calories: 85
- Protein: 1 gram
- Fat: 0.1 grams
- Carbs: 22 grams
- Fiber: 1 gram
- Potassium: 4.5% of the DV
- Iron: 3% of the DV
Raisins are also high in copper, manganese, magnesium, and various B vitamins.
Including raisins in your diet is a simple method to boost your calorie consumption. They’re delicious right out of the package and go well with nuts, yogurt, cheese, salads, and porridge.
10. Sultanas
Sultanas, like raisins, are a form of dried grape.
They are, however, manufactured from green seedless grapes, primarily Thompson Seedless. Due to their lighter hue, sultanas are commonly referred to as “golden raisins” in the United States.
Sultanas contain the following nutrients (16) in a 1-ounce (28-gram) serving:
- Calories: 91
- Protein: 0.7 grams
- Fat: 0 grams
- Carbs: 22 grams
- Fiber: 0.7 grams
- Iron: 4.2% of the DV
Sultanas are similar to raisins in that they may be consumed similarly, making them an easy option to enhance your calorie consumption. Consume them alone or with almonds, yogurt, cheese, or salads.
11. Currants
Currants are tiny, delicious dried grapes of the “Black Corinth” kind.
Despite their tiny size, they have a robust and sweet-tangy taste that makes them adaptable.
Currants provide the following nutrients (17) in a 1-ounce (28-gram) serving:
- Calories: 79
- Protein: 1.14 grams
- Fat: 0.1 grams
- Carbs: 21 grams
- Fiber: 2 grams
- Copper: 15% of the DV
- Iron: 5% of the DV
Currants also include zinc, potassium, magnesium, and other minerals.
Try adding currants to boost the calorie content of yogurts, stuffings, and baked goods. They can make a great mid-morning or afternoon snack when combined with nuts and seeds.
The bottom line
Several higher-calorie, nutrient-dense fruits can promote optimal health and aid in weight growth.
Incorporating a handful of the fruits listed above into your meals or snacks will help boost your daily calorie intake and promote healthy weight growth.
Furthermore, pairing these fruits with a source of protein or fat might provide additional calories while keeping your blood sugar levels consistent.
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