High Calorie Fruits to Help Gain Weight

May 20, 2024

Written by

Team Diabesmart

Medically Reviewed

Paridhi Kohli

Sr. Nutritionist | R&D Head | Diabetes Educator

The journey to weight gain can sometimes be a challenging one, especially for individuals looking to do so in a healthy and sustainable manner. One effective approach that often goes unnoticed is the incorporation of high-calorie fruits into the diet. These fruits not only offer a delicious way to boost calorie intake but also provide a range of essential nutrients that can support overall health and well-being.

When considering which fruits are ideal for weight gain, it's essential to prioritize those that are rich in calories. These high-calorie fruits serve as a convenient and nutritious way to increase daily energy consumption without resorting to unhealthy, processed foods. By opting for natural sources of calories like fruits, individuals can ensure that they are fueling their bodies with wholesome ingredients.

How Fruits Contribute to Weight Gain

Calories: Many fruits are naturally high in calories, which can contribute to weight gain if consumed in large quantities. Fruits such as bananas, avocados, and mangoes are relatively calorie-dense compared to others.
Carbohydrates: Fruits contain carbohydrates, which are a primary source of energy. Consuming fruits rich in carbohydrates, such as bananas and dates, can provide additional calories to support weight gain.
Healthy Fats: Some fruits, like avocados and coconut, are rich in healthy fats, which are more calorie-dense than carbohydrates or protein. Including these fruits in your diet can help increase calorie intake for weight gain.
Natural Sugars: Fruits contain natural sugars like fructose, which provide a quick source of energy. Consuming fruits high in natural sugars, such as dates and grapes, can help increase calorie intake and support weight gain.
Fiber: While fiber is typically associated with weight loss due to its ability to promote satiety and regulate digestion, some high-fiber fruits like bananas and avocados can also contribute to weight gain when consumed in large amounts. Fiber-rich fruits can help increase overall calorie intake while still providing essential nutrients.

Fruit	Calorie Value (per 100 grams)	Health Benefits	Easy Recipe
Avocado	160 kcal	Rich in healthy fats, fiber, potassium, and vitamins C, E, K. Supports heart health and digestion.	Avocado Toast: Mash avocado on whole grain toast, top with sliced tomatoes, salt, and pepper.
Banana	89 kcal	High in potassium, vitamins B6 and C. Supports heart health, digestion, and provides energy.	Banana Smoothie: Blend banana with yogurt, milk, honey, and ice cubes for a refreshing drink.
Coconut	354 kcal	Rich in healthy fats, fiber, manganese, and copper. Supports heart health and may aid in weight loss.	Coconut Chia Pudding: Mix coconut milk with chia seeds, sweeten with honey, and refrigerate overnight.
Dates	282 kcal	High in fiber, antioxidants, potassium, and iron. Supports digestion and provides quick energy.	Date Energy Balls: Blend dates with nuts, cocoa powder, and coconut flakes, then roll into balls.
Grapes	67 kcal	Rich in antioxidants, vitamins C and K, and resveratrol. Supports heart health and immunity.	Grape Salad: Toss grapes with spinach, walnuts, feta cheese, and balsamic vinaigrette.
Mango	60 kcal	High in vitamins A, C, and E, as well as fiber and antioxidants. Supports eye health and immunity.	Mango Salsa: Mix diced mango with red onion, cilantro, lime juice, and jalapeno for a tasty salsa.
Pineapple	50 kcal	Rich in vitamin C, manganese, and bromelain. Supports digestion, immunity, and reduces inflammation.	Grilled Pineapple: Grill pineapple slices until caramelized, then serve with a sprinkle of cinnamon.
Fig	74 kcal	High in fiber, potassium, calcium, and antioxidants. Supports bone health and digestion.	Fig and Goat Cheese Bruschetta: Top toasted bread with goat cheese, sliced figs, and honey.
Jackfruit	95 kcal	High in fiber, vitamins A and C, and antioxidants. Supports digestion and immune function.	Jackfruit Tacos: Use jackfruit as a meat substitute in tacos, seasoned with spices and lime juice.
Lychee	66 kcal	Rich in vitamin C, potassium, and antioxidants. Supports heart health and immune function.	Lychee Sorbet: Blend lychee with sugar and lime juice, then freeze for a refreshing sorbet.
Pomegranate	83 kcal	High in antioxidants, vitamin C, and potassium. Supports heart health and may reduce inflammation.	Pomegranate Salad: Mix arugula with pomegranate seeds, feta cheese, and balsamic dressing.

Weight Gain and Fruits

Fruits that are higher in calories, carbohydrates, healthy fats, natural sugars, and fiber can provide valuable energy and nutrients to support weight gain goals. However, moderation is key, as excessive consumption of calorie-dense fruits may lead to unhealthy weight gain and other health issues. Incorporating a variety of fruits into your diet alongside other nutrient-rich foods can help promote overall health and support healthy weight gain when done in moderation and under the guidance of a healthcare professional or registered dietitian.