11 Healthy High-Calorie Fruits to Help You Gain Weight

11 Healthy High-Calorie Fruits to Help You Gain Weight

11 Healthy, High-Calorie Fruits for Weight Gain

The need to gain weight might arise for various reasons, including improved athletic performance or overall health. To gain weight, you don’t need to eat a lot of junk food.

Higher-calorie fruits can help you gain weight.

  • Combining these fruits into your meals or snacks can increase your daily calorie intake and help you gain weight healthily.
  • In addition, pairing these fruits with a protein or fat source can add extra calories while keeping your blood sugar levels stable.

By incorporating the high-calorie fruits listed below into your diet, you can quickly gain weight in a healthy way.

11 High-Calorie Fruits for Weight Gain

1. Bananas

Many power smoothies and drinks are made with bananas. Bananas are complex carbohydrates that help maintain energy levels. They are affordable and available all year round. High potassium levels in bananas improve blood circulation and vessel health. They also keep your body hydrated.

One medium banana contains:

Nutrient Amount
Calories 105
Protein 1 gram
Fat 0.4 grams
Carbs 27 grams
Manganese 1 percent of the daily value (DV)

2. Mangoes

Mangoes are a food that greatly increases energy levels and can be incorporated into various dishes like milkshakes, smoothies, yogurt, and ice cream. They also contain a lot of fiber, pectin, and vitamin C.

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One medium mango contains:

Nutrient Amount
Calories 99
Protein 1.4 grams
Fat 6 grams
Carbs 25 grams
Vitamin C 67 percent of the DV

3. Grapefruits

Grapefruits are one of the healthiest citrus fruits. They have been linked to a reduction in harmful low-density lipoprotein cholesterol levels and are among the richest sources of vitamin C. You can enjoy grapefruits by drinking their juice, eating them raw, or adding them to salads.

Half a grapefruit (123 grams) contains:

Nutrient Amount
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

Blueberries are among the healthiest fruits and are rich in antioxidants. They go well with salads, as snacks, in smoothies, and with yogurt, desserts, and shakes.

One cup (148 grams) of raw blueberries contains:

Nutrient Amount
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

Coconut flesh 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. Avoid sweetened and canned coconut creams, as they add unneeded calories to your diet.

One ounce of coconut meat contains:

Nutrient Amount
Calories 99
Protein 1 gram
Fat 9.4 grams
Carbs 4.3 grams
Manganese 17 percent of the DV

6. Avocados

Avocados are superfoods with various health advantages. They are high in fat and calories, making them a great choice for weight gain. They also contain nearly 20 vitamins and minerals.

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Half a medium avocado contains:

Nutrient Amount
Calories 130
Protein 1 gram
Fat 12 grams
Carbs 6 grams
Vitamin C 6 mg

7. Dried fruits

Dried fruits have more calories than fresh fruits due to their concentrated natural sugars. They are a convenient and high-calorie snack to boost energy levels.

A 100-gram serving of dried fruits contains:

Nutrient Amount
Calories 359
Fat 2.7 grams
Carbs 83 grams
Protein 1 gram
Vitamin C 93 percent

8. Grapes

Grapes are rich sources of antioxidants and contain polyphenol, which protects against various metabolic conditions and malignancies. However, grape jams and jellies can be quite sweet and calorie-dense.

One cup of grapes (92 grams) contains:

Nutrient Amount
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

Pears have a high carbohydrate content but a relatively low glycemic index, making them great for people with diabetes. They are also beneficial for the digestive system and gastrointestinal health.

One medium-sized pear (178 grams) contains:

Nutrient Amount
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

Plums are high in vitamins A, C, and K, and contain essential minerals like potassium, fluoride, phosphorus, magnesium, iron, calcium, and zinc. They are also a great source of dietary fiber.

One medium-sized plum (66 grams) contains:

Nutrient Amount
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
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11. Durian

Durian has the highest percentage of sugar among all fruits, making it the fruit with the most calories. Consuming it daily can contribute to significant weight gain. However, its extremely foul smell may be off-putting to most people.

One ounce of durian contains:

Nutrient Amount
Calories 42
Protein 42 grams
Fat 1.51 grams
Carbs 7.68 grams
Vitamin C 5.6 mg


Other High-Calorie Fruits for Weight Gain


Raisins can significantly contribute to weight gain. Incorporating them into salads, yogurt, oatmeal, and other foods can help you achieve a high-calorie diet.

A one-ounce serving of raisins contains:

Nutrient Amount
Calories 85
Protein 1 gram
Fat 1 gram
Carbs 22 grams
Potassium 4.5 percent


Dates are rich in nutrients and provide energy. They have been consumed by travelers through the Mediterranean and desert for generations. Due to their high-calorie content, they served as the main ingredient in the desert trail mix.

One date contains:

Nutrient Amount
Calories 23
Protein 2 grams
Fat 0.4 grams


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