Certain fruits are high in calories and dense in nutrients.
The need to gain weight might arise for a variety of reasons, including improved athletic performance or overall health. To gain weight, you do not necessarily need to eat a lot of junk food.
A variety of higher-calorie, nutrient-dense fruits can help you gain weight.
- Combining a few of the mentioned fruits into your meals or snacks can help you increase your daily calorie intake and aid to gain weight healthily.
- Additionally, combining these fruits with a protein or fat source can add extra calories while ensuring that your blood sugar levels stay constant.
By incorporating the listed high-calorie fruits below into your diet, you can quickly gain weight in a healthy way.
11 high-calorie fruits for weight gain
1. Bananas
Many high-calorie, power smoothies, and drinks are made with bananas as their main ingredient. Bananas are complex carbohydrates that help maintain energy levels. They are affordable and readily available all year round. High potassium levels in bananas help improve blood circulation and blood vessel health. Additionally, it contains a lot of water, which keeps your body hydrated.
One medium banana contains:
Calories
105
Protein
1 gram
Fat
0.4 grams
Carbs
27 grams
Manganese
1 percent of the daily value (DV)
2. Mangoes
A food that greatly increases energy levels and could be incorporated into milkshakes, smoothies, yogurt, and ice cream, among other foods. Additionally, it has a lot of fiber, pectin, and vitamin C.
One medium mango contains:
Calories
99
Protein
1.4 grams
Fat
6 grams
Carbs
25 grams
Vitamin C
67 percent of the DV
3. Grapefruits
One of the healthiest citrus fruits. The fruit has been linked to a reduction in blood levels of harmful low-density lipoprotein cholesterol and is one of the world's richest sources of vitamin C. You can drink its juice, eat it raw, or add it to salads.
Half a grapefruit, about 3 and ¾ inches in diameter (123 grams), contains:
Calories
52
Fat
0.2 gram
Sodium
0 mg
Carbohydrates
13.2 grams
Fiber
2 grams
Sugars
8.5 grams
Protein
0.9 grams
Vitamin C
38.4 mg
Vitamin A
71.3 mcg
4. Blueberries
Are among the healthiest fruits, yet blueberries have the most calories. Antioxidant-rich blueberries are wonderful for the heart, brain, immune system, eyes, blood, and other body systems. They go well with salads, as snacks, in smoothies, and with yogurt, desserts, and shakes.
One cup (148 grams) or one serving of raw blueberries contains:
Calories
84
Fat
0.5 gram
Sodium
1.5 mg
Carbohydrates
21 grams
Fiber
3.6 grams
Sugars
15 grams
Protein
1 gram
Vitamin C
14.4 mg
5. Coconut flesh
Although not officially a fruit, the cream or flesh of the coconut has the highest nutritional and calorie value among all its parts. It is a terrific source of heart-healthy fats for people trying to gain weight. Additionally, coconut creams are available in sweetened and canned varieties, which can add unneeded calories to your diet and should be avoided.
One ounce of coconut meat contains:
Calories
99
Protein
1 gram
Fat
9.4 grams
Carbs
4.3 grams
Manganese
17 percent of the DV
6. Avocados
Are superfoods with various health advantages, healthy fats, and antioxidants. Avocados are high in fat and calories. One gram of fat has more calories than that carbohydrates. However, avocados have one of the greatest nutrient profiles on the planet because of the nearly 20 vitamins and minerals they contain.
Half a medium avocado contains:
Calories
130
Protein
1 gram
Fat
12 grams
Carbs
6 grams
Vitamin C
6 mg
7. Dried fruits
Because normal fruits contain water, dried fruits have even more calories than regular fruits. Dried fruits have a larger calorific value per gram than fresh fruits because the natural sugars in them are concentrated. Choose your favorite dried fruit to snack on before going to the gym for a quick energy boost.
A 100-gram serving of dried fruits contains:
Calories
359
Fat
2.7 grams
Carbs
83 grams
Protein
1 gram
Vitamin C
93 percent
8. Grapes
Are rich sources of antioxidants and include polyphenol, which protects against a wide range of metabolic conditions and malignancies involving the esophagus, lungs, mouth, pharynx, endometrium, pancreas, prostate, and colon. Resveratrol, a type of polyphenol present in the skin of red grapes, gives red wine its beneficial effects on heart health. However, grape jams and jellies can be quite sweet and calorie-dense.
One cup of grapes (92 grams) contains:
Calories
62
Fat
0.3 gram
Sodium
2 mg
Carbohydrates
16 grams
Fiber
1 gram
Sugars
15 grams
Protein
0.6 gram
Vitamin C
3.68 mg
Vitamin K
13.4 mcg
Vitamin A
4.6 mcg
9. Pears
Have a high carbohydrate content (27 percent of total calories). Although the fruit has a high-carb content, its glycemic index is relatively low, which is excellent for people with diabetes. The soluble and insoluble fiber in pears are beneficial for the digestive system and gastrointestinal health.
One medium-sized pear (178 grams) contains:
Calories
101
Fat
0.3 gram
Sodium
1.8 mg
Carbohydrates
27 grams
Fiber
5.5 grams
Sugars
17 grams
Protein
0.6 gram
Vitamin K
7.8 mcg
Potassium
206 mg
10. Plums
High in vitamins A, C, and K; folate, and other important nutrients. Potassium, fluoride, phosphorus, magnesium, iron, calcium, and zinc are among the minerals found in plums. They contain a lot of dietary fiber.
One medium-sized plum (66 grams) with a diameter of about 2 1/8 contains:
Calories
30
Fat
0.2 gram
Sodium
0 mg
Carbohydrates
7.5 grams
Fiber
0.9 gram
Sugars
6.6 grams
Protein
0.5 gram
Vitamin C
6.27 mg
Vitamin A
11.2 mcg
11. Durian
Has the highest percentage of sugar of all fruits, making it the fruit with the most calories in the world. You can gain a lot of weight if you consume it daily. The only issue is that it takes some getting used to. Because of this fruit's extremely foul smell, most people find it unpleasant.
One ounce of durian contains:
Calories
42
Protein
42 grams
Fat
1.51 grams
Carbs
7.68 grams
Vitamin C
5.6 mg
Other high-calorie fruits to help you gain weight
Raisins
Regularly consuming raisins might significantly contribute to weight gain. By incorporating them into salads, yogurt, oatmeal, and other foods, you may easily have a high-calorie diet.
A one-ounce serving of raisins contains:
Calories
85
Protein
1 gram
Fat
1 gram
Carbs
22 grams
Potassium
4.5 percent
Dates
Rich in nutrients and provides energy. Dates have been consumed by travelers through the Mediterranean and desert for generations. Due to its high-calorie content, it served as the main ingredient in the desert trail mix.
One date contains:
Calories
23
Protein
2 grams
Fat
0.4 grams
Carbs
6.23 grams
Potassium
54 mg
