On one side, some people struggle to lose weight and on the end of the spectrum, there is a fair percentage of people who equally struggle to gain weight! No matter how much they eat, these people never reach the “ideal weight” mark and get disappointed. If you belong to this group, then we have some good news for you! There are plenty of fruits for weight gain, which can help you meet your weight goals and make you feel confident again!
But fruits for gaining weight? How is that possible? Although fruits are usually categorized as ‘diet foods’, there are many varieties that can pump up healthy calories into your body and contribute to mass gain. These fruits contain a good number of carbs and even fats, along with essential vitamins and minerals to offer holistic nutrition. Eating them whole or adding them to your weight gain smoothies is the best way to get your scale to show a higher reading!
List Of Top Fruits and Dry Fruits for Weight Gain:
Read along to know about some of the best fruits and dry fruits that will help you gain weight:
Best Fruits for Weight Gain:
1. Coconut Meat:
Coconut meat is the white, edible flesh of coconuts that has a sweet taste and is one of the best fruits which can help you gain weight. You can either consume the raw one, which is quite sweet and juicy or the dried form which is crunchy and hard. Coconut meat is an energy-dense food which offers about 354 calories (raw coconut meat) and 650 calories (dried coconut meat) per 100 gms of serving size. Additionally, coconut meat is rich in carbohydrates and fats, primarily medium-chain triglycerides or MCT’s which can contribute to mass gain.
Bananas are one of the most healthiest fruits for weight gain. These calorie-dense fruits offer 210 calories for a serving size of 2 banana and are also rich in carbohydrates, which can help you gain weight. In addition to this, the nutrient-rich profile of bananas comprising of vitamins like C, B6 and minerals like iron and magnesium strengthens our immunity and promotes better bone milk. Adding honey instead of sugar can increase the richness of taste, along with health benefits.
Avocados work like a charm when it comes to helping you gain weight. You can get about 322 calories in just one large avocado, which makes it an ideal weight gain fruit. Avocados are also high in fat content, with about 15gm of unsaturated fat per 100gms of serving size. Along with pumping up healthy calories into your body, avocados also lower ‘bad cholesterol’ levels. You can add them to your smoothies, salads or make delicious guacamole out of some ripe ones!
Mango is not only the ‘King of fruits’, but also one of the best fruits that will you help you gain weight. A 100gms of serving offers 60 calories and 15gms of carbohydrates. Mangoes may be low-energy-dense foods, but when eating in the right quantities can speed up the weight gain process. With about 14gs of fruit sugars like glucose, fructose and sucrose, mangoes may even help you gain some body fat as well! You can prepare smoothies or shakes with full-fat milk or ice-cream to make mango into a natural weight gain supplement.
Strawberries are the little red berries, fruit that add weight. Strawberries are rich in vitamin C giving you healthy glowing skin. They show amazing results when coupled with milk and sugar, adding on to the sugar and fat levels and helping in the quick weight gain. If you are looking out for fruits for weight gain, strawberry milkshake should be your best friend. Gulp down two cups of strawberry milk daily, to witness results in a few days and are one of the fruits good for weight gain.
Chikoo, commonly known as Sapota is one of the calorie-dense fruits to eat inorder to gain weight quickly. A 100gms serving of fresh Chikoo pulp can give you 83 calories. Additionally, it is high in carbohydrates which gets converted into energy that is stored as fat in the body. Thus, chikoo can help you gain some body as well. You can consume this tropical fruit in the form of smoothies, whole fruit or even in the form of frozen fruit cream.
Apple is one fruit that helps in weight gain as well as weight loss. When apples are consumed in moderate quantities, they help in shedding down those extra kilos. But when consumed in excess, the fiber in the apples makes you feel more hungry after some time, allowing you to increase your calorie intake. The fruit sugars present in apples can also help you put on some weight quickly. You can eat apples in the form of smoothies, whole fruits etc.
Best Dry Fruits for Weight Gain:
Prunes are dried plums which have an impressive nutritional profile. A mere 28gms serving offers 67 calories, making them one of the best dry fruits to eat for weight gain. Prunes are also rich in dietary fiber which can clean up the ‘bulk’ in your body and speed up the digestion process. This inturn increases regulates your appetite and help you eat better. Prunes are best consumed on their own or can be added to smoothies and breads.
9. Dried Apricots:
Dried apricots pack quite a punch when it comes to increasing your overall calorie intake. These nutrition-rich dry fruits offer 241 calories from 100gms serving, making them ideal weight gain dry fruits. By offering all the essential vitamins and minerals, dried apricots boost your immunity and strengthen your system. Additionally, Beta-carotene present in these golden fruits can improve eye health, while dietary fiber can speed up the digestion process. Dried apricots taste delicious and are best consumed as mid-meal snacks or in smoothies.
10. Dried Figs:
Dried figs are among the many fruits which help you gain weight in a healthy way. A 100gms serving of dried figs offers 209 calories, making them the best energy-dense fruits to eat inorder to put on weight. Additionally, dried figs also offer good amounts of carbohydrates, dietary fiber along with minerals like iron, copper, potassium and calcium essential for improving your overall health and well-being. The best way to consume them is by soaking the dried figs in hot water for 15 minutes or adding them to smoothies and milkshakes.
Raisins are dried grapes that contain more calories than their fresh counterparts. You can attain close to 300 calories with a mere 100gms serving of raisins. Most of this energy is gained fron sugar and carbohydrates, which can result in weight gain when had in excess. They are also rich in many vitamins and minerals like potassium, iron, copper, magnesium, manganese etc. when strengthen the system. You can have a handful or two of raisins are snacks or add them to salads, smoothies and even baked goods.
Sultanas are dried grapes when are made from Thompson seedless variety grapes. They are much plumper and juicier in taste compared to the other variety of dry grapes like raisins. Coming to the calorie value, Sultanas are relatively low in energy and offer 40 calories from 100gms. However, they are high in sugar, which can promote weight gain when had in excess. You can eat them whole or add them to your smoothies and salads for enhanced taste.
With over 280 calories from 100gms of serving size, Currants become one of the top weight-gain dry fruits. Currants are made by drying several varieties of grapes like Zante, Corinth etc. Don’t let their small size fool you! Currants have an incredible nutritional value that can out beat the fresh ones. They contain good amounts of fruit sugars, copper, iron, carbohydrates etc. which support a healthy body and mind. You can add these sweet and tangy dry fruits to your salads, smoothies or consume them whole.
14. Cashew Nuts:
Cashewnuts are one of the popular weight-gain dry fruits. A 100gms serving of cashews offers a whopping 553 calories, most of which comes from fat and carbohydrates. Cashews are also body-building foods due to the high amounts of protein present in them. Additionally, they contain copper, iron, phosphorous, potassium etc., making them good weight gain supplements. Just roast some of these nuts and season them with salt and pepper to snack on them.
Walnuts are superfoods which can increase your overall weight. A 100gms serving of walnuts offer 587 calories, along with 65gms of fat and 14gms carbohydrates. They are rich in omega-fatty acids which contribute to weight gain when consumed in slightly higher quantities. Additionally, walnuts are a storehouse of many important minerals like magnesium, iron, along with dietary fiber, making them ideal dry fruits for gaining weight. You can have them as whole nuts or add them to baked goods.
Almonds are a boon for people trying to gain weight. 100gms of almonds offer 579 calories to the body. Apart from being an energy-dense food, almonds also boast of an incredible nutritional profile comprising of many vitamins, minerals, proteins and carbohydrates. The mono-saturated fats present in almonds accelerate the weight gain process without affecting your heart health. Just soak a handful of almonds in the night in water and eat it in the morning, with your breakfast and are dry fruits help gain weight.
Dates are one of the best weight-gain fruits for those who aspire to put on some weight. Serving a size of 100gms of dates offers 277 calories. About 60-70 per cent of dates is composed of natural sugars which contribute to weight gain. The high amounts of dietary fiber present in these fruits allow speedy digestion. Because of this composition, dates keep our body energized and active for quite a long time. You can dates in many forms such as whole fruits, soaked dry fruits or as natural sugar alternatives in smoothies and milkshakes.
Pistachios are calorie-dense dry fruits which help in increasing weight. Raw pistas offer about 159 calories per 1 ounce serving, which is quite high for food of its size. Apart from boosting your overall calorie intake, Pistachios are also free from bad cholesterol and offer a wide range of vitamins and minerals like manganese, copper, vitamin B6 etc., necessary for healthy living. Eat a handful of pistas per day in the form of salted nuts, seasoned ones, or add them to your stir-fries and curries for some crunch.
Additional Tips for Weight Gain:
Apart from bingeing on these weight-gain fruits and dry fruits, you can also follow these important tips to maintain the numbers on your weighing scale:
- If you are underweight or struggling to put on weight, you must consult a doctor to identify the root cause. Examples of factors that inhibit weight gain are thyroid, diabetes, eating disorders, stomach problems etc. Taking the right course of treatment can help you overcome this issue quickly.
- Increase your protein intake to increase muscle mass along with overall weight gain. You can include foods like eggs, lean meat, nuts, legumes etc., in your daily diet.
- Carbohydrates and fats are essential for gaining weight. So, don’t skip them! Eat carb-rich foods like rice, wheat, potatoes, seeds, dairy, olive oil, coconut oil etc., to speed up the weight gain process.
- Try not to drink water before meals. Water suppresses your appetite and prevents you from eating the desired amount of calories.
- Sign up for a physical workout program that includes strength training to build your body, instead of accumulating fat around your waistline.
- Instead of focusing on the quantity of food, target total calories to boost your weight. You can use a tool to record and calculate the number of calories you require every day based on your current BMI.
- Most importantly, make sure you get enough sleep. Lack of sleep can lead to appetite loss, which inturn prevents you from putting on weight.
Now that you have understood the role of fruits for weight gain, it’s time to start relishing on these sweet natural treats to feel good again. Remember that genetics, age, health condition, lifestyle and ethnicity play a key role in determining your weight! So, have patience and aim for slow results rather than a miracle!
Disclaimer: The information present in this article is purely for information purpose(s) only and does not substitute for professional medical advice. The writer or the website are not qualified to give any advice on medical or health related problems. The reader must take full responsibility of cross checking the facts before following any of the points mentioned here.
Frequently Asked Questions & Answers:
1. Is it mandatory to consume milk with fruits for weight gain?
Ans: It is not mandatory to consume milk along with fruits; however, it will boost your weight gain process if you add in some milk in your regime. Milk is high in fat content and it helps you in weight gain. Try to drink full-fat milk with a higher cream percentage for better results.
2. Is it ok to add some sugar to fruit-based smoothies?
Ans: Yes, you can! However, we recommend replacing regular white sugar with a healthier alternative like honey or date syrup. Apart from adding sweetness to your food, these agents also add more nutrition. You can even try adding some soaked raisins, apricots or sultanas also.
3. Can I eat just fruits or dry fruits for weight gain?
Ans: Apart from eating fruits and dry fruits to weight gain, you should also stick to a balanced diet that is high in calories. Also, eating just fruits or dry fruits is not an ideal way of gaining weight. On the contrary, it can lead to side effects like poor digestion and health disorders.