For some people, gaining weight or building muscle can be challenging. However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.
Though fruits aren’t usually the first group of foods that comes to mind when trying to bulk up, several types of fruits can provide the extra calories your body needs to gain weight.
What’s more, they pack important vitamins and minerals to support your health.
Dried Fruits
Dried fruits are fruits that have had nearly all of their water content removed through various drying methods.
What’s left is an energy-dense snack that, despite its small size, is very nutritious. In fact, studies estimate that dried fruit contains 3–5 times more micronutrients than fresh fruit.
Because dried fruits are energy dense, they’re excellent for people trying to gain weight. However, they’re high in natural sugars, so it’s best to combine them with a source of healthy fat or protein to minimize the potential negative effects on your blood sugar.
Here are some high-calorie, dried fruits that can help you gain weight.
Prunes
Prunes are dried plums that pack a nutritional punch.
A 1-ounce (28-gram) serving of prunes provides the following nutrients :
- 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 known for their ability to alleviate constipation. Their fiber content can help add bulk to your stool and speed its transit through your gut.
Prunes have a long shelf life and are easy to add to your weight gain diet, making them a simple way to increase your calorie intake and assist healthy weight gain. They taste great on their own, but you can also enjoy them in your favorite salads, smoothies, and baked goods.
Dates
Dates are the small, cylindrical fruits of the date palm, which grows in tropical areas.
They’re typically sold dried in most Western countries and loaded with nutrients.
One date (24 grams) provides the following nutrients:
- 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 are also a good source of copper, manganese, iron, and vitamin B6.
Given that dates are typically sold dried, they have a long shelf life, making them a versatile way to increase your calorie intake. They make a great binder in baked goods or can be enjoyed by themselves.
Try stuffing dates with almond butter and coconut flakes for a healthy, high-calorie snack.
Raisins
Raisins are dried grapes that come in various sizes and colors.
In the United States and Canada, the name generally refers to all types of dried grapes, whereas in Australia, New Zealand, Ireland, and the United Kingdom, it describes only dark-colored, large varieties.
A 1-ounce (28-gram) serving of raisins provides the following nutrients :
- Calories: 85
- Protein: 1 grams
- Fat: 0.1 grams
- Carbs: 22 grams
- Fiber: 1 grams
- Potassium: 4.5% of the DV
- Iron: 3% of the DV
Raisins are also a good source of copper, manganese, magnesium, and many B vitamins.
Adding raisins to your diet is an easy way to increase your calorie intake. They taste great straight out of the box and pair well with nuts, yogurts, cheeses, salads, and oatmeal.
Currants
Currants are small, sweet, dried grapes of a variety called the “Black Corinth.”
Despite their small size, they pack a powerful, sweet-tangy flavor, making them rather versatile.
A 1-ounce (28-gram) serving of currants provides the following nutrients :
- 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 are also a good source of zinc, potassium, magnesium, and other micronutrients.
Try adding currants to yogurts, stuffings, and baked dishes to increase their calorie content. They can also be enjoyed with nuts and seeds as a tasty mid-morning or afternoon snack.
Dried figs
Enjoyed both fresh and dried, figs are a popular fruit with a sweet-yet-mild flavor.
A 1-ounce (28-gram) serving of dried figs provides the following nutrients :
- Calories: 70
- Protein: 1 grams
- Fat: 0.3 gram
- Carbs: 18 grams
- Fiber: 3 grams
- Potassium: 4% of the DV
- Calcium: 3.5% of the DV
Dried figs are tasty on their own or can be enjoyed chopped to garnish oats, yogurt, or salads. They also pair well with cheese and crackers.
Some people prefer softening their dried figs by boiling them in water for up to 10 minutes.
Fresh Fruits
Though most fruits are low in calories, many can help you gain weight due to their higher carb or fat contents.
Here are 4 Best fruits that can help you gain weight.
Avocados
Avocados boast an impressive nutrient profile. Plus, they’re high in calories and healthy fats, making them an excellent choice for people looking to gain weight.
Half a medium-sized avocado (100-gram) contains the following nutrients :
- 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 are also rich in many other micronutrients, including potassium and vitamins K, C, B5 (pantothenic acid), and B6 (pyridoxine).
What’s more, they’re incredibly versatile and can be used in many ways. Try adding them to soups and salads or using them as a spread alongside a protein source like eggs.
Mango
Mango is a delicious, sweet fruit that boasts an impressive nutrient profile.
Like bananas, mangoes are a good source of calories — mostly from carbs.
One cup (165 grams) of mango provides the following nutrients :
- 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
In addition, mango is a good source of copper, several B vitamins, and vitamins A and E.
Mango is delicious on its own but also a great addition to smoothies, salsas, and summer salads. Try pairing fresh mango with higher-calorie ingredients like nuts or coconut if weight gain is your goal.
Bananas
Bananas are an excellent choice if you’re looking to gain weight.
They’re not only nutritious but also a great source of carbs and calories.
One medium-sized (118-gram) banana contains the following nutrients :
- 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
In addition, bananas pack many other micronutrients. Green bananas, in particular, are high in resistant starch, which passes through your digestive tract undigested. Research has linked resistant starch to improved gut health.
Bananas are a convenient on-the-go snack and can be added to oatmeal or smoothies made with other high-calorie ingredients, such as nut butter or full-fat yogurt to help you gain weight.
Coconut meat
Coconut is a versatile fruit that has gained popularity for its many health benefits. It’s also a great source of calories, as it’s high in fat and moderate in carbs.
A 1-ounce (28-gram) serving of coconut meat provides the following nutrients :
- Calories: 99
- Protein: 1 grams
- 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 many important minerals, including phosphorus and copper.
Best of all, it can be enjoyed in many ways. Try sprinkling shredded coconut onto fruit salad, adding it into stir-fries, or blending it into soups and smoothies to increase the calorie content of your meals and snacks.
