Weight gain is vital for many individuals, especially those who want to build muscle mass, recover from illness, or improve their overall health and well-being.
While many people struggle with losing weight, gaining weight can be just as challenging. Adding dry fruit to a weight gain diet is an excellent choice due to its high nutrient density and calorie content. Dry fruits are powerhouses of nutrition. Not only are they tasty and convenient, but they are also packed with essential nutrients and are calorie-dense, which can help you gain weight in a healthy way.
Let's explore the best dry fruits for weight gain, their benefits and how to effectively incorporate them into your diet.
Table Of Contents
- 7 Best Dry Fruits For Weight Gain
- How To Eat Dry Fruits For Weight Gain, or How To Add Dry Fruits To A Weight Gain Diet?
- What Is The Best Time To Eat Dry Fruits For Weight Gain?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
7 Best Dry Fruits For Weight Gain
To help you in your weight gain journey, we have curated a list of dry fruits for weight gain. Let’s have a look at the best dry fruits to help you gain weight:
1. Almond
Calories of 20-25g (10-12 almonds): ~ 120-140
Almonds are full of healthy fats, fibre and protein, making them a nutritious choice for weight-gain diets. They provide high calories without compromising the quality. Almonds can be eaten as they are, roasted or salted. They are rich in the following nutrients:
| Almonds |
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Also Read: 7-Day Indian Diet Plan For Healthy Weight Gain For Teenagers With Tips And Strategies
2. Cashew Nuts
Calories of 20-25g (5-6 cashews): ~ 130-140
Cashews are rich in protein and healthy fats and provide a variety of essential minerals and vitamins. They are particularly high in magnesium, phosphorus, zinc, copper, and selenium, all of which play an important role in metabolic processes. Cashews can be eaten raw or roasted as a snack or used as a topping for salads or other dishes and are rich in the following nutrients:
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Also Read: Follow These 12 Effective Home Workouts To Gain Weight Easily!
3. Walnut
Calories of 20-25g (3-4 halves of walnuts): ~ 130-160
Walnuts are rich in healthy fats and calories, making them an ideal snack or topping to help you gain weight. They are high in protein and fibre, which further contributes to their ability to aid in weight gain. Walnuts can be added to salads, smoothies, yoghurts or eaten as a nutritious snack. They are rich in the following nutrients:
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Also Read: 10 Healthier Food Swaps That Can Bring A Huge Impact On Your Long-Term Wellness
4. Dried Figs
Calories of 20-25g figs: ~ 60-75
Dried figs are a great snack for weight gain. They are calorie-dense and are packed with vitamins and minerals. If you're looking for a tasty way to consume figs, consider adding them to oatmeal or yoghurt. You may also use them as a topping on salads or sweet sandwiches for extra crunch. Dried figs are rich in the following nutrients:
| Dried Figs |
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5. Raisins
Calories of 20-25g (2 tablespoons raisins): ~ 60-70
Raisins are a great addition to a weight gain diet due to their high calorie content, natural sugars, and fibre. They are packed with vitamins and minerals and provide a quick energy boost while helping to regulate digestion. Adding raisins to meals like oatmeal, yoghurt, or smoothies is an easy way to increase your calorie intake. They contain:
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6. Dried Apricots
Calories of 20-25g apricots: ~ 50-70
Dried apricots are amazing fibre foods rich in calories and vitamins, making them an excellent choice for healthy weight gain. You can enjoy dried apricots on their own as a snack or add them to smoothies, yoghurt, salads, or baked goods to boost your calorie intake. Dried apricots are rich in:
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7. Dates
Calories of 20-25g apricots: ~ 60-70
Dates are a great source of nutrition for those looking to gain weight. They contain essential minerals, vitamins and fibre that support healthy digestion. They're also rich in carbohydrates, making them the perfect snack for those looking to bulk up fast. Dates are rich in the following nutrients:
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How To Eat Dry Fruits For Weight Gain, or How To Add Dry Fruits To A Weight Gain Diet?
You can eat dry fruits for weight gain in the following ways:
1. Morning Breakfast & Salads
Well, dry fruits make an awesome addition to Indian weight gain breakfast ideas! Consider using dried fruit as a delicious meal addition rather than a stand-alone snack. Mixing a handful of chopped almonds or walnuts into your morning oatmeal or yoghurt not only adds a crunchy texture but also increases the nutritional value of the meal. Add some raisins or dried apricots for sweetness and added fibre. They will bring natural sweetness to your breakfast without adding artificial sugars.
Dry fruits can also be a great addition to colourful smoothies and salads with fresh vegetables, cherry tomatoes, cucumbers and a sprinkling of dried fruit.
2. Energy Bars Or Balls
If you are a fan of homemade snacks, dry fruit can play a significant role in your kitchen creations. Try making energy balls or bars from a mixture of dry fruits and seeds.
For example, you can blend dates, almonds and a cup of cocoa powder to create a nutritious, energy-boosting snack that's a perfect food for post-workout recovery or a mid-day snack. These energy balls are tasty and packed with nutrients to support your weight gain goals by keeping your energy levels stable and increasing calorie intake.
3. Add To Your Everyday Menu
Dry fruits can add depth and richness to a variety of dishes. For example, incorporate dried apricots or raisins into a savoury grain dish like quinoa. The subtle sweetness of the dried fruit contrasts beautifully with the savoury flavour to create a balanced and satisfying meal.
You can also add them to soups or stews for a unique flavour profile and a nutritional boost.
This approach diversifies your diet and helps you avoid monotonous meals, keeping you engaged and motivated on your weight loss journey.
What Is The Best Time To Eat Dry Fruits For Weight Gain?
You can consume dry fruits at any time, but the best time to eat dried fruits for weight gain is typically during meals or as snacks between meals. Adding dried fruits to your breakfast, such as in oatmeal or smoothies, provides a good energy source to start the day. You can also enjoy them with lunch or dinner by mixing them into salads, grain bowls, or yoghurt.
Also Read: How Does Banana Increase Weight? Know 7 Benefits Of Eating It Everyday!
Dietitian’s Recommendation
Including dried fruit in your diet can be an effective and nutritious way to promote weight gain. From cashews to dried figs and apricots, these calorie-dense and nutrient-dense options can help you reach your weight goals while providing essential nutrients. However, you must combine them with a balanced diet and regular exercise for optimal results.
-Dt. Lavina Chauhan
The Final Say
Dry fruits are a great addition to a healthy weight gain diet. They are full of essential nutrients that aid in weight gain and provide numerous health benefits. Almonds, cashews, raisins and dates are just some of the best dry fruits to help you gain weight because of their high-calorie and nutrient-rich content. Aim for a handful of mixed dried fruit daily as part of a well-balanced diet.
FAQs
1. How many dry fruits should you eat per day?
Consuming an ounce (a palm-sized amount) of nuts daily is considered healthy for individuals with optimal digestive capacity, regular exercise, adequate water intake, and no underlying medical conditions.
2. What should I add to my dry fruit diet for weight gain?
To enhance your dry fruit diet for weight gain, consider adding dates, which are high in calories and provide essential nutrients, making them an excellent choice for healthy weight gain. Additionally, dried coconut is another great option; it is calorie-dense and rich in healthy fats, helping to increase your overall caloric intake effectively.
3. Which nut is best for weight gain?
When it comes to nuts, almonds are particularly beneficial for weight gain due to their high calorie content, offering about 570 calories per 100 grams, along with healthy fats and protein. Cashew nuts are also excellent for weight gain, providing around 553 calories per 100 grams while adding a creamy texture to dishes and smoothies.
4. Are there any adverse effects of excessive dried fruit and nuts consumption?
Due to their high-fat content, excessive consumption of nuts can lead to indigestion, abdominal discomfort, overheating, diarrhea, weight gain, and decreased appetite.
References
- https://www.maxlab.co.in/diet-plan/dry-fruits-for-weight-gain#:~:text=Almonds%2C%20cashews%2C%20raisins%2C%20and,of%20a%20well%2Dbalanced%20diet.
- https://www.mevabite.com/blogs/healthy-lifestyle/which-dry-fruits-are-good-for-weight-gain?srsltid=AfmBOorET3jCcHRHARlJpsXudKI4TEXPVaRCHdDDDvziGTnHOEbx8sul
- https://www.kashmironlinestore.com/blogs/dry-fruits/dry-fruits-and-nuts-you-must-eat-to-gain-weight?srsltid=AfmBOooQIKf84C6dD1WH7ULFKudAykQiZYvGhLm3heNkM9T6iNutEglK
- https://grabenord.com/blogs/blog/dry-fruits-for-weight-gain?srsltid=AfmBOopgzmBsJeu6Rv_KmXqNXWpnbYYvja0QCQZ_6BawsEUAQ_A7ZoV8
- https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/how-to-eat-dry-fruits-for-weight-loss-no-its-not-just-by-soaking-them/articleshow/112078612.cms
- https://tollernuts.com/blogs/news/best-time-to-eat-dry-fruits-to-gain-weight
- https://www.itoozhiayurveda.in/ayurveda-guide-to-consume-dry-fruits/
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