Increasing weight or gaining muscle can be difficult for some people. Though fruits aren't normally the first thing that springs to mind when it comes to bulking up, they can give your body with the extra calories it requires to grow weight. Furthermore, they are high in vitamins and minerals that are beneficial to your health.

Here are 7 fruits that are both healthful and high in calories and can help you gain weight.

Fruits that are in season. Despite the fact that most fruits are low in calories, their higher carbohydrate or fat content can help you gain weight.
Here are four fresh fruits that can aid weight gain.

1.Banana



If you're trying to gain weight, bananas are a great option.
They're not just nutrient-dense, but also high in carbs and calories.
The nutrients in one medium-sized (118-gram) banana are as follows:
  • 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
Bananas also include a variety of micronutrients. Green bananas, in particular, have a lot of resistant starch, which passes undigested through your digestive system. Resistant starch has been related to better gut health in studies.
Bananas make a great on-the-go snack and may be used into oatmeal or smoothies with other high-calorie foods like nut butter or full-fat yoghurt to aid weight gain.

2. Meat from the coconut



Coconut is a multipurpose fruit that is becoming increasingly popular due to its numerous health advantages. It's also a good source of calories because it's high in fat and low in carbohydrates.

The nutrients in a 1-ounce (28-gram) serving of coconut meat are as follows:
  • Calories: 99
  • Protein: 1 grams
  • 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 abundant in phosphorus and copper, among other minerals.
The best part is that it may be consumed in a variety of ways. To boost the calorie content of your meals and snacks, try sprinkling shredded coconut on fruit salads, adding it to stir-fries, or incorporating it into soups and smoothies.

3. Avocados



Avocados have a nutritional profile that is second to none. They're also heavy in calories and healthful fats, so they're a good choice for folks who want to gain weight.

The nutrients found in half a medium-sized avocado (100 g) are as follows:
  • 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 high in potassium and vitamins K, C, B5 (pantothenic acid), and B6 (pyridoxine), among other minerals
Furthermore, they are extremely versatile and can be used in a variety of ways. Use them as a spread alongside a protein source like eggs, or add them to soups and salads.

4. Mango



Mango is a sweet, tasty fruit with an impressive nutritional profile.
Mangoes, like bananas, are high in calories, largely from carbs.

The nutrients in one cup (165 grams) of mango are as follows:
  • 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 also high in copper, numerous B vitamins, as well as vitamins A and E.


Mango is tasty on its own, but it also goes well in smoothies, salsas, and salads in the summer. If you want to gain weight, combine fresh mango with higher-calorie items like almonds or coconut.

fruits that have been dried
Fruits that have had nearly all of their water content removed by various drying procedures are known as dried fruits.
What's left is an energy-dense snack that's also incredibly nutritional, despite its modest size. Dried fruit has a similar quantity of micronutrients as fresh fruit but is more handy and less likely to perish

5. dates



 The little, cylindrical fruits of the date palm, which thrives in tropical locations, are known as dates.

In most Western countries, they're marketed dry and packed with nutrients.

The nutrients found in one date (24 grams) are as follows:

  • 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
Copper, manganese, iron, and vitamin B6 are all abundant in these fruits.

Dates have a lengthy shelf life because they are often sold dried, making them a diverse approach to enhance your calorie consumption. They can be used as a binder in baked goods or eaten on their own.

For a nutritious, high-calorie snack, fill dates with almond butter and coconut flakes.

6.Dried apricots



Apricots are a delicious golden stone fruit that can be eaten fresh or dried.

The nutrients in a 1-ounce (28-gram) serving of dried apricots are as follows:

  • 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
Dried apricots are a strong source of beta-carotene, lutein, and zeaxanthin, three plant pigments that assist eye health, in addition to being a good source of calories

7. Raisins



Raisins are little, dried grapes that come in a variety of hues and sizes.

In the United States and Canada, the term applies to all types of dried grapes, whereas it only refers to dark-colored, huge varieties in Australia, New Zealand, Ireland, and the United Kingdom.

The nutrients in a 1-ounce (28-gram) serving of raisins are as follows:

Dried apricots are a great late-afternoon pick-me-up snack, and they combine well with almonds and cheese, which can help you gain weight because they're high in calories and fat.

  • Calories: 85
  • Protein: 1 grams
  • Fat: 0.1 grams
  • Carbs: 22 grams
  • Fiber: 1 grams
  • Potassium: 4.5% of the DV
  • Iron: 3% of the DV
Raisins are high in copper, manganese, magnesium, and a variety of B vitamins.

Adding raisins to your diet is a simple method to add calories to your diet. They're delicious right from the package and go excellent with nuts, yoghurts, cheeses, salads, and porridge.