For some people, increasing weight or building muscle can be challenging.
Though High-Calorie Fruits aren’t usually the first group of stores that comes to mind when trying to bulk up, several types of fruits can afford the extra calories your body wants to gain weight.
Though most fruits are low in calories, many can benefit you gain weight due to their greater carb or fat content.
Bananas are an excellent choice if you’re watching to gain weight.
They’re not only nutritious but also a great cause of carbs and calories. One medium-sized (118-gram) banana contains the resulting nutrients:
Calories: 105, Protein: 1 gram, Fat: 0.4 grams, Carbs: 27 grams, Fiber: 3 grams, Vitamin B6: 26% of the Daily Value (DV), Manganese: 13% of the DV
Also, bananas pack several other micronutrients.
Green bananas, in particular, are high in immune starch, which passes through your digestive tract undigested. Analysis has linked resistant starch to improve gut health.
Avocados boast an important nutrient profile. Plus, they’re high in calories and healthy fats, making them an attractive choice for people looking to gain weight. Half a medium-sized avocado (100-gram) contains the resulting nutrients:
Calories: 161, Protein: 2 grams, Fat: 15 grams, Carbs: 8.6 grams, Fiber: 7 grams, Vitamin K: 17.5% of the DV, Folate: 21% of the DV
Avocados are also rich in several other micronutrients, including potassium and vitamins K, C, B5 (pantothenic acid), and B6 (pyridoxine).
What’s more, they’re amazingly versatile and can be used in many ways. Try adding them to soups and mixtures or using them as a spread alongside a protein reference like eggs.
Coconut is a versatile fruit that has gained popularity for its various health benefits. It’s also a large source of calories, as it’s high in fat and moderate in carbs. A 1-ounce (28-gram) serving of coconut meat provides the resulting nutrients:
Calories: 99, Protein: 1 gram, Fat: 9.4 grams, Carbs: 4.3 grams, Fiber: 2.5 grams, Manganese: 17% of the DV, Selenium: 5% of the DV
Coconut flesh is also high in several important minerals, including phosphorus and copper.
Best of all, it can be enjoyed in many ways. Try sprinkling stripped coconut onto fruit salad, adding it into stir-fries, or mixing it into soups and smoothies to improve the calorie content of your meals and snacks.
Mango is a delicious, sweet fruit that possesses an impressive nutrient profile.
Like bananas, mangoes are a good cause of calories — mostly from carbs. One cup (165 grams) of mango presents the following nutrients:
Calories: 99, Protein: 1.4 grams, Fat: 0.6 grams, Carbs: 25 grams, Fiber: 3 grams, Vitamin C: 67% of the DV, Folate: 18% of the DV
Mango is sweet on its own but also a great addition to smoothies, salsas, and summer salads. Try matching fresh mango with higher-calorie ingredients like nuts or coconut if weight gain is your purpose.
Dried High-Calorie Fruits are fruits that have had almost all of their water content removed through various drying methods.
What’s left is an energy-dense meal that, despite its small size, is very nutritious. Studies think that dried fruit contains 3–5 times more micronutrients than good fruit.
Because dried fruits are energy-dense, they’re great for people trying to gain weight. However, they’re high in natural sugars, so it’s enough to combine them with a source of healthy fat or protein to reduce the potential negative effects on your blood sugar.
Here are any high-calorie, dried High-Calorie Fruits that can help you gain weight.
Dates are the small, cylindrical fruits of the date palm, which grows in tropic areas.
They’re typically sold dried in most Western countries and filled with nutrients. One date (24 grams) provides the following nutrients:
Calories: 66.5, Protein: 0.4 grams, Fat: 0.1 grams, Carbs: 18 grams, Fiber: 1.6 grams, Potassium: 4% of the DV, Magnesium: 3% of the DV
These High-Calorie Fruits are also a good cause of copper, manganese, iron, and vitamin B6.
Given that dates are typically traded dried, they have a long shelf life, making them a versatile way to improve your calorie intake. They make a great binder in baked goods or can be used by themselves.
Prunes are dried plums that pack a nutritional punch.
A 1-ounce (28-gram) helping of prunes gives the next nutrients:
Calories: 67, Protein: 0.6 grams, Fat: 0.1 grams, Carbs: 18 grams, Fiber: 2 grams, Vitamin K: 14% of the DV, Potassium: 4.4% of the DV
Prunes are also known for their capacity to alleviate constipation. Their fiber content can help add bulk to your stool and promote its transit through your gut.
Prunes have a long shelf life and are simple to add to your diet, making them a simple way to increase your calorie consumption and support healthy weight gain. They taste great on their own, but you can further enjoy them in your favorite salads, smoothies, and dried goods.
Apricots are a popular yellow stone fruit that can be used both fresh and dried.
A 1-ounce (28-gram) serving of dried apricots provides the resulting nutrients:
Calories: 67, Protein: 0.8 grams, Fat: 0.1 grams, Carbs: 18 grams, Fiber: 2 grams, Vitamin A: 6% of the DV, Vitamin E: 8% of the DV
In addition to being an excellent reference for calories, dried apricots are a good cause of beta-carotene, lutein, and zeaxanthin — three plant pigments that support eye health.
Dried apricots make a great pick-me-up snack late in the afternoon and pair well with nuts and cheese, which can also benefit you gain weight, as they’re good causes of calories and fat.
Top 10 Foods Highest in Calories
Calories are the basic unit of service found in all foods and are necessary to maintain the body’s vital functions or basal metabolic rate. The amount of calories a person requires depends on factors like their age, gender, and lean muscle mass.
Eating too few calories for a prolonged period makes a person underweight (per the BMI) leading to muscle atrophy, impaired immunity, and eventually, organ failure. Conversely, eating too several calories causes a person to become overweight and obese, improving their chances of heart disease, type II diabetes, and growth.
People looking to gain weight in the form of lean tissue mass can aim to eat around 3000 calories by day depending on how common strength-building activities they are doing.
1: Homemade Granola
2: Meats (Chicken Leg)
3: Firm Tofu
4: Fish (Salmon)
6: Dairy Foods (Milk)
7: Chickpeas (Garbanzo Beans)
8: Sweet Potatoes
9: Whole Grains (Brown Rice)
10: Nuts (Macadamia Nuts)