Fruits That Gain Weight


Fruits That Gain Weight are delicious, packed with vitamins and nutrients, but they may contain hidden calories. You should not be surprised if a glass of grapefruit juice can cost you 50-60 extra calories. Are you surprised because you did not know that? It’s very normal to make mistakes like this because there are many fruits we do not pay attention to when buying them. In this article we will discuss the most common fruits that gain weight.

 Best Healthy Foods For Gaining Weight Fast

concerns with one’s health, including osteoporosis, a weakened immune system, and infertility. A physician can suggest that you put on weight in order to avoid such problems. Simply adding wholesome, nutrient-dense meals to your diet will do this.

Foods that promote weight growth are often heavy in calories and protein. While foods that are oily, fried, or overly processed also contain a lot of calories, they are not the healthiest options. They might even make you more susceptible to developing some chronic illnesses.

So, if you’re attempting to gain weight, it’s crucial to concentrate on eating healthful foods. These 24 options are all rich in nutrients, low in bad fats, and offer enough calories and protein to assist you in achieving your weight-loss objectives.

  • Milk

Whole milk is high in protein and calories, making it an ideal choice for weight gain. It also contains many essential nutrients, such as calcium, vitamin D, and potassium 

  • Yogurt

Like milk, yogurt is a high-protein food that is perfect for weight gain. It’s also packed with probiotics, which are important for gut health. 

  • Eggs

Eggs are another high-quality source of protein. They also contain essential vitamins and minerals, such as choline, vitamin B12, iron, and zinc. 

  • Nuts

Nuts are a great source of healthy fats, proteins, and fiber. They are also calorie-dense, making them an excellent food choice for weight gain. Be sure to include a variety of nuts in your diet to get the most benefit. Almonds, peanuts, cashews, and pistachios are all great options.

You can snack on these raw, add them to smoothies, or use them as a salad topping for extra crunch. 

  • Beef

Beef is a high-quality source of protein and essential nutrients, such as zinc and iron. It’s also calorie-dense, making it an excellent choice for weight gain. 

Steak contains both leucine and creatine, which are two important nutrients for muscle growth. 

  • Potatoes And Starches

Potatoes and other starchy foods are an excellent source of energy and nutrients. They are also calorie-dense, making them perfect for weight gain. 

Some sources of healthy carbs include:

  • Quinoa 
  • Sweet potatoes 
  • Brown rice 
  • Oatmeal 
  • Bananas

  • Beans And Legumes

Not only do these foods have carbs and calories to help you gain weight, they can also help increase your muscle glycogen stores

Glycogen is the main energy source for muscles, so increasing your stores can help you train harder and recover better. 

  • Salmon And Oily Fish

Oily fish are the best sources of healthy omega-3 fatty acids (14). These fats are important for overall health and can help you gain weight in a healthy way.  

Some good options include salmon, mackerel, tuna, and sardines. These kinds of fish also contain high levels of protein and other essential nutrients such as vitamin D. 

You can either eat these fish steamed, sauteed, grilled or baked, or you can add them to your diet in the form of fish oil supplements, but in that case you will miss out on the protein that eating the fish can offer you.

Dried Fruit

Dried fruit is higher in sugar and calories than fresh fruit, making it an excellent food choice for weight gain. It also provides a variety of essential nutrients, including vitamin A, potassium, and iron. 

Dates, figs, raisins, and apricots are a few healthy alternatives. Avoid any dried fruits that have extra sugar.

A protein source like cheese or a protein drink can be used with dried fruit. These can be eaten as a snack or as a yogurt topping.

  • Avocados

Avocados are loaded with  healthy fats, potassium, and other essential nutrients. They are also a good source of fiber, making them an excellent food choice for weight gain.

They are also one of the most versatile fruits that can be incorporated in your diet in the following ways:

  • As a mayonnaise substitute in sandwiches 
  • In smoothies
  • In soups
  • In wraps
  • On toast
  • In salads
  • In sushi
  • As a side dish

  • Healthy Fats And Oils

Including healthy fats and oils in your diet is important for weight gain. These fats help you feel full, provide energy, and support muscle growth. 

Some good options include:

  • Extra-virgin olive oil
  • Avocado oil
  • MCT oil or coconut oil
  • Fish Oil Supplements

When adding fats and oils to your diet, aim for a variety of healthy options to get the most benefit. Be sure to avoid unhealthy fats, such as those found in processed foods and fast food.

  • Protein Shakes

For people who are looking to gain weight, protein shakes can be a great way to do so. Protein shakes provide your body with the protein it needs to build muscle mass, and they can also be a source of additional calories

Fruits That Help You Gain Weight

Overhead view of freshly prepared avocados

Avocados are a fatty, calorie-rich fruit.

Media coverage of weight-loss programs is consistently prominent. But did you know that according to the Centers for Disease Control and Prevention, 1.5% of Americans aged 20 and older are battling a different issue? They must put on weight because they are underweight.

Strategies for Safe Weight Gain

Consult a physician or dietician for a diagnosis if you are underweight to ascertain the reason. According to the Mayo Clinic, being underweight can be especially dangerous if you’re pregnant, if poor nutrition is to blame for your condition, or if you have other health problems.

If you are allowed to gain weight solely through nutrition, you must increase your calorie intake above the number of calories you expend each day. However, you should still prioritize nutritional quality over quantity, with nutrient-rich foods—such as fruits—playing a significant role in your meal plans. Even if you are underweight, you should be cautious about consuming too much sugar and fat, according to the Mayo Clinic.

You can add more nutritious foods to your diet using the tips provided by the Mayo Clinic and the Academy of Nutrition and Dietetics. These consist of:

  • Eat multiple small meals spaced throughout the day.
  • Drink fluids after meals; this leaves more space for food during your meals.
  • Add calorie-rich toppings like nuts, seeds, nut butter and grated cheese to foods like salads, soups and oatmeal.
  • Use milk instead of water to prepare foods like cereal, and sneak dry milk powder into soups, casseroles, mashed potatoes and other savory foods.


Exercise may be a part of the treatment for underweight, depending on the cause. Strength training is particularly helpful for gaining muscle mass, and the Mayo Clinic points out that exercise might increase appetite.

Fruits for Weight Gain

So how do fruits fit into your efforts to acquire weight? The variety of flavors and even the alluring sight of fruits may tempt you to eat if you’re dealing with health issues or medications that make you less hungry. Any fruit can be used as a tasty side dish or added to oatmeal, cereal, salads, smoothies, and protein or weight-gain beverages.

However, not all fruit kinds are made equal when it comes to eating fruits to gain weight, and in general, fruits and vegetables aren’t highly calorie-dense foods. Instead of basing your diet solely on fruit, add fruit to other meals to up the calorie count, flavor, and nutrients, or pack fruit as a portable snack.

Here are some typical fruits’ calorie counts, courtesy of the USDA. All values listed are per 1 cup of sliced fruit, unless otherwise specified.

  • Avocados (234 calories)
  • Green olives (193 calories)
  • Black olives (142 calories)
  • Bananas (134 calories)
  • Grapes (104 calories, 1 cup whole)
  • Mangoes (100 calories)
  • Oranges (85 calories, 1 cup in sections)
  • Blueberries (84 calories, 1 cup whole)
  • Pineapples (83 calories)
  • Peaches (60 calories)
  • Apples (57 calories)
  • Cantaloupe (53 calories)
  • Strawberries (53 calories)
  • Watermelon (46 calories)

In contrast to watery, fibrous fruits like apples, cantaloupe, and watermelon, which are often low in calories, foods high in calories such as avocados, olives, bananas, grapes, and mangoes will obviously make you gain weight more quickly. But hold on, some of those watery fruits, like apples, are ideal for dipping in calorie-dense spreads like nut butter.

Here’s one more gimmick: Dried fruit is a convenient, mess-free method to add flavor to your favorite recipes. Additionally, dried fruit typically contains far more calories per cup than fresh fruit does. For instance, a cup of raisins has 429 calories while a cup of grapes only has 104.

To use fruits for weight gain, there is one thing you should be aware of: try to avoid, or at least minimize, any processed fruit (think juices and fruit cups) that contains added sugar. In a strict sense, the sugar does increase the number of calories. But keep in mind that you’re seeking for both quantity and quality of nutrients.

List of High-Calorie Food to Gain Weight

A calorie is a unit of measurement for energy. It fuels people’s bodies and keeps them functioning normally. Maintaining a daily balance between the number of calories consumed and burnt is therefore essential. Age, gender, metabolism, and amount of physical activity are a few more variables that affect calorie consumption. Men should consume 2,500 calories per day, compared to 2,000 for women. Compared to low-calorie foods, meals with a high calorie content offer greater nourishment and energy. There are many reasons why someone might start consuming meals high in calories.

1. Rice

List of High-Calorie Food to Gain Weight

Rice is a calorie-dense carbohydrate that will greatly assist someone trying to gain weight. White rice has roughly 200 calories, 44 grams of carbs, and very little fat in one cup. It’s also a cost-effective and convenient source of high-calorie food.

2. Potatoes and Starches

List of High-Calorie Food to Gain Weight

Potatoes, quinoa, oats, squash, winter root vegetables, and other starchy foods add calories and carbs to their diet. According to studies, potatoes contain vitamin C, vitamin B6, potassium, magnesium, iron, and folate.

3. Milk

List of High-Calorie Food to Gain Weight

Milk is well-known for its ability to help people grow weight and muscle. Protein, carbohydrates, calcium, calories, lipids, vitamins, and minerals are all abundant in this food. According to studies, children who drink the most milk acquire the most weight. They also have a surplus of energy after eating.

4. Red meat

List of High-Calorie Food to Gain Weight

Red meats, such as beef, lamb, and pork, are high in protein and calories. They’re also high in dietary creatine, one of the most effective muscle-building supplements. If you have an option, go for the fattier cuts of beef. They give you more calories and make you gain weight.

5. Nuts

List of High-Calorie Food to Gain Weight

Nuts are calorie-dense, so having a handful of nuts every day can provide hundreds of calories and aid in healthy weight gain. They do, however, provide a decent source of protein, vitamins, minerals, fiber, and healthy fats.

6. Dried fruits

List of High-Calorie Food to Gain Weight

Dried fruits are high-calorie foods high in antioxidants, vitamins, minerals, and fiber. Aside from nuts, research shows that including dried fruits in one’s diet lowers the risk of diabetes and cardiovascular disease.

7. Dark chocolate

List of High-Calorie Food to Gain Weight

Dark chocolate has a higher calorie density than milk chocolate. It does, however, have less sugar, more antioxidants, minerals, fiber, and magnesium. Furthermore, it aids in the reduction of cardiovascular disease, type 2 diabetes, and stress.

8. Eggs

List of High-Calorie Food to Gain Weight

Eggs are high in calories, proteins, omega-3 fatty acids, and vitamin D. They often include a small amount of each vitamin required by humans. As a result, they’re fantastic for gaining muscle and maintaining a healthy weight.

9. Cereals

List of High-Calorie Food to Gain Weight

Oats are the healthiest cereal option out of all the options. Cereals made from grains have a lot of calories, antioxidants, and fiber. Protein, lipids, carbs, phytochemicals, fiber, and phenolic compounds found in oats can help lower the risk of heart disease, diabetes, and celiac disease.

10. Nut butter

List of High-Calorie Food to Gain Weight

It’s a nut butter made from almonds, hazelnuts, peanuts, and other nuts. They’re high in calories and unsaturated fats. As a result, if consumed in moderation, they can assist you in healthily gaining weight.

11. Flaxseed

List of High-Calorie Food to Gain Weight

Flax seeds, sesame seeds, chia seeds, pumpkin seeds, and other seeds contain many calories. Furthermore, they are high in calorie-dense healthy unsaturated fats (PUFA and MUFA).

12. Cheese

List of High-Calorie Food to Gain Weight

Cheese is readily available worldwide, and most of us enjoy it. It’s often made using whole milk. As a result, it’s high in calories and fat. Consuming a reasonable amount of cheese daily can aid in weight gain.

13. Makhana

List of High-Calorie Food to Gain Weight

Makhana, a type of fox nut or lotus seed, is delicious food. When roasted in ghee, it is high in calories and delicious. Because it is high in nutrients, it’s a better alternative to popcorn.

14. Avocados

List of High-Calorie Food to Gain Weight

Avocados are high in heart-healthy fats. Avocados, unlike other entire fruits, are high in calories and hence a good food to help you gain weight.

15. Full-fat yogurt

List of High-Calorie Food to Gain Weight

Another healthful and easy snack is full-fat yogurt. It has an excellent nutritional profile, with well-balanced protein, carbohydrates, and fat.

 5 Foods To Gain Weight In A Healthy Way

You’ve found the ideal place if you’re seeking for the greatest diet to help you gain weight. Continue reading to learn about items to include in your diet for a healthy weight gain.

Diet Plan For Weight Gain: 5 Foods To Gain Weight in a Healthy Way (Source:FreePik)

Weight Acquire Hacks: Contrary to popular belief, bulking up on white or processed foods like pastries, cookies, and ice cream won’t help you gain weight quickly. These high-calorie foods can surely aid in weight growth, but they also lack essential nutrients, healthy fats, and sugar, all of which can be detrimental to your health. As a result, they shouldn’t be included in your diet plan for weight gain. Gaining weight or muscle is not as easy as it sounds. But there are diets for gaining weight, just as there are diets for decreasing weight.

One widespread fallacy is the idea that carbohydrates lead to weight gain. The truth is that calorie intake controls how much weight one gains. You can gain weight securely and healthily by increasing good carbs like those found in fruits, potatoes, and bananas.

5 Foods To Gain Weight in a Healthy Way:

  1. Nuts: Nuts are an excellent snack for weight gain. They’re high in fat and nutrients, but they’re also high in fiber. A handful of nuts can keep you satisfied for hours. However, not all nuts are created equal in terms of fiber content.
  2. Avocado: These delicious green vegetables are an excellent source of heart-healthy fats. A half avocado has 140 calories but also high levels of potassium, folic acid, and vitamin E.
  3. Bananas: Bananas are one of the best foods to gain weight because they are high in minerals and low in carbs and calories. You could eat 4-5 ripe bananas per day to gain weight quickly and safely. This fruit also provides energy and has a delicious flavor.
  4. Dark Chocolate: If you like chocolate, you’re going to love this! Dark chocolate is one of the best foods for gaining weight. It is high in calories and contains fat. You can have some dark chocolate whenever you want a dessert. It does contain some added sugar, but it is safe to consume in moderation and not in excess.
  5. Whole Wheat Bread: According to nutritionists, eating healthy bread products is an excellent way to begin gaining weight. Look for whole grains when adding bread to your diet.

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