12 Best High Calorie Fruits For Weight Gain

Striving to gain weight? Look no further than your fruit basket. Yes, that’s right! While fruits are often hailed as champions of weight loss, certain varieties pack a high-calorie punch that can help you gain weight.

Why Fruits for Weight Gain?

Many associate fruits with weight loss due to their high fiber content and low calorie count. But here’s the twist – not all fruits are low in calories.

Some are loaded with natural sugars, healthy fats, and dense nutrients, which can help you gain weight healthily.

Plus, fruits provide essential vitamins, antioxidants, and fiber for overall wellbeing, offering a nutrient-rich option compared to processed high-calorie foods.

High Calorie Fresh Fruits

Each fruit, from the familiar banana to the exotic durian, contributes not just calories but also an abundance of nutrients and unique taste experiences.

1. Avocado

Avocados are not just high in calories (about 160 calories per 100 grams), but they’re also loaded with heart-healthy monounsaturated fats. This creamy fruit is an excellent source of:

• Vitamin K
• Folate
• Vitamin C
• Potassium
• Vitamin B5
• Vitamin B6
• Vitamin E

Besides being enjoyed fresh, they can be used in making guacamole, added to salads, or spread on whole grain toast for a high-calorie breakfast or snack.

2. Bananas

A handy, quick snack that provides around 96 calories per 100 grams. Bananas are a wonderful source of:

• Vitamin B6
• Vitamin C
• Potassium
• Magnesium
• Dietary Fiber

Bananas are a powerhouse of energy and essential nutrients. You can enjoy them on their own, add slices to your morning cereal or oatmeal, or blend them into a protein-rich smoothie for a quick post-workout snack.

3. Mango

This delicious tropical fruit contains around 60 calories per 100 grams and is packed with:

• Vitamin A
• Vitamin C
• Dietary Fiber
• Folate

This juicy tropical fruit is a delightful mix of rich taste and nutrition. Enjoy it fresh, toss pieces into a fruit salad, or make a refreshing high calorie fruit smoothie. You can also add it to salsas or chutneys for a sweet and tangy twist.

4. Grapes

Especially the darker varieties, grapes offer around 70 calories per 100 grams and are rich in:

• Vitamin C
• Vitamin K
• Antioxidants

Grapes are a tasty, high-antioxidant snack. They can be enjoyed fresh, added to fruit salads, or frozen for a cool summer treat. You can also add them to chicken or pasta salads for an unexpected, sweet pop of flavor.

5. Coconuts

A high-fat fruit that packs around 354 calories per 100 grams of fresh coconut meat and offers a great source of:

• Manganese
• Copper
• Iron
• Selenium

Coconuts offer a significant amount of healthy fats and fiber. Fresh coconut can be eaten as is, mixed into savory dishes to add texture, or used to garnish desserts. Coconut milk can also be used in curries or smoothies to add richness and calories.

6. Durian

Revered in Southeast Asia, durian offers about 147 calories per 100 grams and comes loaded with:

• Vitamin C
• Potassium
• Folate
• Iron

This calorically dense, flavorful fruit can be eaten fresh, used in desserts, or added to smoothies. Its rich, custard-like texture makes it a unique ingredient for ice creams and pastries.

7. Pomegranates

This flavorful fruit helps you up your calorie intake with 83 calories per 100 grams and is rich in:

• Vitamin C
• Vitamin K
• Folate
• Fiber

Pomegranates are full of health-promoting antioxidants. The arils can be eaten fresh, used as a salad topping, mixed into yogurts, or made into a delicious, tangy juice.

High Calorie Dried Fruits

Transitioning from fresh to dried fruits, we open up a whole new world of flavor, texture, and concentrated nutrients.

These dehydrated delights are not only packed with calories, but they also offer an easy and convenient way to gain weight healthily while satisfying your sweet tooth.

8. Dates

These sweet and delicious fruits offer around 277 calories per 100 grams and provide a healthy dose of:

• Potassium
• Magnesium
• Copper
• Manganese
• Vitamin B6
• Fiber

Dates are an energy-dense snack that’s high in fiber and several nutrients. They can be eaten on their own, stuffed with cheese or nuts for a high-calorie snack, or used to sweeten smoothies and desserts naturally.

9. Prunes (dried plums)

Prunes pack around 240 calories per 100 grams and are an excellent source of:

• Vitamin A
• Potassium
• Fiber

Prunes are packed with fiber and are a natural laxative. They can be enjoyed as is for a sweet snack, used in baking, or stewed for compotes.

10. Raisins

These dried grapes are a calorie-dense snack, with about 299 calories per 100 grams, and they’re high in:

• Iron
• Potassium
• Fiber

These tiny fruits are sweet and high in several essential nutrients. Raisins can be added to baked goods, mixed into granola or cereal, or used as a sweetener in smoothies.

11. Dried Apricots

A 100-gram serving of dried apricots provides around 241 calories and they’re rich in:

• Vitamin A
• Vitamin E
• Potassium
• Fiber

Dried apricots are sweet, tangy, and packed with vitamins and minerals. They can be eaten on their own, added to trail mixes, or chopped and used in baking.

12. Dried Figs

Delicious and packed with nutrients, a 100-gram serving of dried figs contains approximately 249 calories and comes loaded with:

• Potassium
• Magnesium
• Calcium
• Vitamin K
• Fiber

Figs are deliciously sweet and packed with fiber. They can be eaten on their own, added to baked goods, or used to sweeten homemade jams and chutneys.

How to Add More Fruits to Your Everyday Meals

Eating these fruits just as they are is a great choice, but there’s a lot more you can do with them. You can use these fruits in different ways in your meals to make them even tastier and fun to eat.

You could make smoothies, put them in salads, or use them when you bake.

You can also mix these fruits with foods like full-fat yogurt, nuts, and seeds for a snack that’s not only high in calories, but also very good for you.

Precautions and Balance

Remember, while these fruits help you gain weight, they should be part of a balanced diet that includes protein, grains, and vegetables.

Pairing healthy eating with regular strength training can ensure the weight you gain is muscle rather than just fat.

FAQs

Conclusion

Gaining weight doesn’t mean you need to resort to unhealthy foods. High calorie fruits can be an excellent addition to your diet, offering not just extra calories but a wealth of nutrients.

Incorporate these powerhouse fruits into your daily routine and watch as they contribute to your healthy weight gain journey.