So you want to gain weight? Have you ever considered using fruits to pack extra calories in your diet?
If you want to gain weight, whether you’re bulking for muscle building or are simply looking to improve your overall health, the most important thing you need to do is be in a consistent calorie intake, and eating high-calorie fruits is a great way to increase those numbers. Many fruits are naturally rich in sugars, healthy fats, and fibre, which means they provide those extra calories while still giving you essential nutrients. Plus, they’re a lot more fun and tasty to eat than other high-calorie options.
You can eat these high-calorie fruits to gain weight as they are or add them to smoothies or shakes to make high-calorie sweet beverages or make a fruit salad. These options make great snack options.
In this blog, we will share the top 9 high-calorie fruits for weight gain, and all of those delicious options offer several ways to enjoy them. So, let’s dig in!
Table of Contents
- Which Fruit Is Best For Weight Gain? 9 High-Calorie Fruits For Weight Gain
- The Final Say
- FAQs
- References
Which Fruit Is Best For Weight Gain? 9 High-Calorie Fruits For Weight Gain
When you’re trying to gain weight, it’s all about choosing foods that are not just calorie-packed but also full of nutrients.
Fruits tend to get overlooked in the weight gain talk and are mostly discussed when we talk about weight loss, but they’re actually loaded with vitamins, minerals, fibre, and antioxidants—so they’re a pretty great option if you want to put on weight in a healthy way, especially if you choose these high-calorie fruit options.
Here is a high-calorie foods for weight gain list:
1. Bananas
Bananas are one of the best go-to fruits for weight gain (and when you want to eat something on the go). High in carbohydrates and natural sugars, bananas help boost your calorie intake without making you feel too heavy.
They're also rich in potassium, which can aid muscle function—perfect if you’re trying to bulk up. Oh, and you can easily blend bananas into smoothies or have them as a snack with peanut butter for a calorie-dense treat.
1 medium banana contains:
- Calories: ~105 kcal
- Carbohydrates: 27g (Sugar: 14g & Fibre: 3g)
- Protein: 1.3g
- Fat: 0.3g
Also Read: Bulking Calculator: 3 Steps To Calculate Your Personalised Calorie Intake!
2. Avocados
Often mistaken for a vegetable, avocados are a fruit and one of the highest-calorie options you can find. Packed with healthy fats, mainly monounsaturated fats, avocados are a great addition to your diet for gaining weight.
They’re not only calorie-dense but also full of vitamins like vitamins K, E, and C, along with plenty of fibre. You can add them to salads, toast, or even smoothies for a creamy texture.
1 medium avocado contains:
- Calories: ~240 kcal
- Carbohydrates: 12g (Sugar: 0.2g & Fibre: 10g)
- Protein: 3g
- Fat: 22g
3. Mangoes
One of the most popular fruits in India, mangoes are high in natural sugars, making them an excellent fruit to add to your weight-gain diet. They contain a hefty dose of Vitamins A and C. You can enjoy them fresh, as part of a fruit salad, or blended into a smoothie for a sweet, high-calorie treat.
1 medium mango contains:
- Calories: ~150 kcal
- Carbohydrates: 39g (Sugar: 31g & Fibre: 5g)
- Protein: 1.5g
- Fat: 0.6g
Also Read: Challenge Yourself With This 6-Day Best Workout Split For Muscle Gain And Know Its Benefits!
4. Pomegranates
Pomegranates are not only high in calories but also loaded with antioxidants and vitamins that support overall health. The nutrient-dense pomegranate seeds can be added to salads and smoothies or eaten on their own for a delicious, calorie-packed snack.
1 medium pomegranate contains:
- Calories: ~230 kcal
- Carbohydrates: 62g (Sugar: 39g & Fibre: 11g)
- Protein: 5g
- Fat: 3g
5. Pineapple
The refreshingly delicious pineapples are a high-calorie fruit that can help with weight gain. They’re full of sugars and carbs that provide quick energy. Plus, they’re a fantastic source of Vitamin C and manganese.
You can snack on fresh pineapple, add it to your smoothies or salads, or even use it in savoury dishes to up your calorie intake.
1 medium pineapple contains:
- Calories: ~450 kcal
- Carbohydrates: 117g (Sugar: 88g & Fibre: 9g)
- Protein: 5g
- Fat: 1g
Also Read: Try These 15 At-Home Workouts To Gain Weight With Essential Considerations!
6. Grapes
Grapes, especially raisins, are a great high-calorie fruit for weight gain that you can snack on at any time. Dried grapes contain more concentrated sugars and nutrients than fresh grapes, which means they can pack a bigger calorie punch.
Whether you eat them as a snack or toss them into your yoghurt or salad, grapes are a sweet and simple way to boost your calorie intake.
1 cup of grapes (about 151g) contains:
- Calories: ~104 kcal
- Carbohydrates: 27g (Sugar: 23g & Fibre: 1g)
- Protein: 1g
- Fat: 0.2g
7. Dates
Dates are another fruit that can give your body a significant boost of calories. These small, chewy fruits are full of natural sugars, fibre, and a wide range of essential vitamins and minerals, including B vitamins, potassium, and iron.
Having a few dates is great for snacking or even for sweetening smoothies and oatmeal. You can also take dates in milk and enjoy a soothing, high-calorie drink!
1 Medjool date (about 24g) contains:
- Calories: ~66 kcal
- Carbohydrates: 18g (Sugar: 16g & Fibre: 1.6g)
- Protein: 0.2g
- Fat: 0.2g
Also Read: Powerlifting vs Bodybuilding: Which Is Better For Muscles, Strength & Aesthetics?
8. Figs
Fresh or dried, figs are a high-calorie fruit that is high in natural sugars and fibre, as well as a great source of essential minerals like potassium, calcium, and magnesium.
They can be eaten on their own, added to oatmeal or yoghurt, or even used in baked goods.
1 medium fig (about 50g) contains:
- Calories: ~37 kcal
- Carbohydrates: 10g (Sugar: 8g & Fiber: 1.4g)
- Protein: 0.2g
- Fat: 0.2g
9. Papayas
Papayas are tropical fruits that are packed with nutrients and calories. They contain enzymes like papain, which can help with better digestion, and are rich in Vitamin C and antioxidants.
They also make a fantastic addition to smoothies if you don’t want to eat them on their own.
1 cup of papaya (about 145g) contains:
- Calories: ~55 kcal
- Carbohydrates: 14g (Sugar: 8g & Fiber: 2.5g)
- Protein: 1g
- Fat: 0.2g
The Final Say
When it comes to gaining weight, ensuring that those extra calories come from nutritious, whole foods is key.
From bananas and mangoes to avocados and pineapples, these fruits are not only calorie-dense but also packed with essential nutrients like vitamins, minerals, and fibre that can support your health and muscle-building goals. Add a variety of these fruits and keep switching them up to get the most out of your diet. You can also add these fruits to smoothies and salads for a different taste!
FAQs
1. Which fruit is the highest in calories?
Avocado is the fruit that has the highest calories, with about 240 kcal per medium-sized fruit.
2. How can I gain 5 kg weight in one month?
To gain 5 kg in one month, focus on eating calorie-dense foods like nuts, avocados, and whole grains while increasing your protein intake for muscle growth. Additionally, engage in strength training to ensure healthy weight gain and muscle development. This would ensure you’re gaining more muscle than fat.
3. Are dried fruits better than fresh fruits for weight gain?
Dried fruits are more calorie-dense than fresh fruits because the water content is removed, which means you get more calories per serving. However, dried fruits also tend to have more sugar, so it's important to enjoy them in moderation.
References
- https://fruut.in/high-calorie-fruits/
- https://diabesmart.in/blogs/foods/high-calorie-fruits-to-help-gain-weight?srsltid=AfmBOorH_kBoO6hxWhPt3qvDGODfM3U01x5IRSBxHXPsjhshLIqUrsun
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