Fruits That Help You Gain Weight


There are several healthy fruits that help you gain weight. These fruits can be added to shakes or smoothies for added calories. Of course, if gaining weight is your primary goal, it’s probably a better idea to combine all of these recommended fruits with a healthy meal plan. Fruits are full of nutrients that can help you gain weight. Fruits are high in fibers and are healthy for obesity and diabetes. It is recommended to eat more fruits to gain weight.

7 Healthy Fruits That Help You Gain Weight

fruits for weight gain

In today’s weight loss obsessed culture, most people aren’t thinking of how to gain weight. But there are lots of reasons someone may find themselves in need of putting on some extra calories, whether for increased athletic ability or for health reasons. You don’t have to forcibly eat lots of junk food to gain weight either. You can easily put on weight healthily, by including certain high calorie fruits in your diet.

1. Dorian

Dorian is the highest calorie fruit in the world, because it has the highest concentration of sugar amongst all fruits. If you eat it on a daily basis, you will definitely be able to achieve significant weight gain. The only problem is that it is a bit of an acquired taste. This fruit is notoriously stinky, and most people who don’t grow up eating it aren’t able to stomach it. But if you’re looking to gain weight fast and efficiently, it is worth the try.

1 oz of Dorian contains the following nutrients:

  • Calories: 42
  • Protein: .42g
  • Fat: 1.51g
  • Carbs: 7.68g
  • Vitamin C: 5.6 mg

2. Avocado


Avocados have a big reputation for being a high calorie fruit that is filled with healthy fats and lots of dietary fiber. They are great for any person attempting to achieve positive weight gain results. It is a bit on the expensive side, but it is quite versatile, so you can eat it with various different meals.

½ of a medium Avocado has the following nutrients:

  • Calories: 130
  • Protein: 1 g
  • Fat: 12 g
  • Carbs: 6 g
  • Vitamin C: 6 mg

3. Dates


Dates are magical little wonders of the fruit world. For centuries, they were eaten by travelers through the desert and the Mediterranean as high nutrient and energy giving fruit. It was basically the basis for desert trail mix thanks to its high amount of calories.

1 date has the following nutrients

  • Calories: 23
  • Protein: .2 g
  • Fat: .03 g
  • Carbs: 6.23 g
  • Potassium: 54 mg

4. Coconut meat

We’re used to eating coconut as a part of a lot of different dishes, but for some reason people rarely dig into the flesh of the fruit. If you’re trying to gain weight though, coconut meat is the way to go. It is quite high in fat and contains a moderate amount of carbs.

A 1 oz serving of coconut meat has the following nutrients:

  • Calories: 99
  • Protein: .1 g
  • Fat: 9.4 g
  • Carbs: 4.3 g
  • Manganese: 17% of the DV

5. Bananas


Bananas are not just great sources of potassium, an essential nutrient needed to help your body stay hydrated. They are great for helping you to put on weight because they are high in calories and a great source of carbs. You can also combine them with quite a few dishes so that you can increase your banana intake.

1 medium sized banana contains the following nutrients:

  • Calories: 105
  • Protein: 1 g
  • Fat: .4 g
  • Carbs: 27 g
  • Manganese: 1% of the DV

6. Mango


Mango is the perfect fruit for weight gain; it is also one of the tastiest fruits out there. Everyone loves mangoes. If you want to gain weight quickly, learn how to make a quality mango smoothie. You will be able to absorb it and its large number of calories and carbs with ease.

1 cup of mangoes contains the following nutrients:

  • Calories: 99
  • Protein: 1.4 g
  • Fat: .6 g
  • Carbs: 25 g
  • Vitamin C: 67% of the DV

7. Raisins

It may surprise you that raisins are considered to be a high calorie fruit, since they are really tiny. But eating raisins everyday can do a lot to help you gain weight. You can also include them in a high calorie diet easily by adding them to oatmeal, yogurts, and salads, etc.

A 1 oz serving of raisins contains the following nutrients:

  • Calories: 85
  • Protein: 1 g
  • Fat: .1 g
  • Fat: .1 g
  • Carbs: 22 g
  • Potassium: 4.5%

of the DV Fruits like apricots, sultanas, dried figs, etc. are other options that you can look at including in your weight gain diet. Just make sure you find a fruit that suits your taste, and incorporate it into your diet a little at a time.

Want To Gain Weight? Here Are 8 Best Fruits And Vegetables To Add To Your Diet

Avoid eating unhealthy foods if you want to gain as they might cause other health issues along with weight gain. Here’s what you should eat.


Want To Gain Weight? Here Are 8 Best Fruits And Vegetables To Add To Your Diet

Dried fruits have high nutritional value and can help you gain weight

Food acts as fuel for our bodies. Hence, what we eat influences our body and our body weight. Various fruits and vegetables that we consume daily can contribute to us losing or gaining weight. If you wish to gain weight you might have been suggested to eat meats. However, if you wish to gain weight without indulging in meats and dairy products, here are fruits and vegetables you should add to your diet to gain weight. 

Fruits that help gain weight:

Bananas are a great addition to your diet if you want to gain weight. They are a great source of sugar and fibre. They are a much healthier source of sugar than processed foods. Furthermore, if you have a fast metabolism, it might help you feel fuller for longer.

Dried fruits

Dried fruits are a great source of nutrients and healthy fats. Both of these help you in gaining weight in a healthy manner. Dried fruits, as well as nuts, are a great addition to your breakfast. However, dried fruits are also high in sugar so it’s important to eat enough protein and healthy fats to avoid any negative health issues.


Although coconut water is low in calories and a great alternative to unhealthy drinks if you want to lose weight, coconut meat on the other hand is great for weight gain. Coconut is also versatile and its meat and milk can be cooked in various ways. It is high in fat, manganese, selenium, etc. It is also rich in minerals such as copper and phosphorus. 


Mangoes are known for being a fruit high in carbs and sugar. This makes it an ideal addition to your diet in case you wish to gain weight. They are a healthy source of calories unlike processed foods or junk foods. It is also high in fibre, vitamin C, folate, protein, etc. 

Vegetables that help gain weight:


Avocados are very high in calories and healthy fats. It is a great food to add to your diet if you have been meaning to gain weight. Avocados as mentioned above, are high in healthy fats which help the body absorb other important nutrients in the body. It is also a great source of fibre, protein, vitamin K, folate, and other nutrients.


Corn is another healthy high-calorie food you can add to your diet if you wish to gain weight. It is also found in other forms such as grain, flour, popcorn, etc. In fact, corn, as it is, can be cooked in various ways and is very versatile. It is also rich in magnesium, potassium, vitamin B, and so on. 


Peas are another food that has high calories and is also very nutritious. Green peas are also high in fibre, protein and carbohydrates. All of these nutrients help us gain weight. Green peas are also a great source of vitamin C, vitamin K, folate and so on. 


Potatoes are popular for being a weight-gaining vegetable. Although it may also be due to the process it is prepared under. Eating mashed potatoes or adding roasted potatoes to your diet can help you gain weight in a healthy manner. You must still avoid unhealthy dishes such as fries, hash browns, etc. 

In conclusion, similar to losing weight, the best way to gain weight is to do it correctly. Eating foods that nourish the body and help it flourish is very important. Incorporating other foods into your diet can also help you gain a healthy weight. 

10 Remarkably High-Calorie Fruits for Weight Gain (List)

People looking to gain weight often overlook fruits simply because a lot of them are low-calorie, and so they fail to reap the calorie-boosting benefits of the many surprisingly high-calorie fruits on the market.

It turns out that high-calorie fruits count among the best weight gain foods for females. About 9 in 10 women who successfully add pounds have high-calorie fruits in their female weight gain meal plans.

To help you know what fruits to buy the next time you hit the grocery store, we searched in food databases for the fruits with the highest number of calories that will make your bulking efforts way easier.

What is considered a high-calorie fruit

Before you head on and look at the list of the fruits with the most calories, you should first learn what is a high-calorie fruit.

400 calories or more per serving of an individual packaged food is considered high, says FDA. Therefore:

High-calorie fruits are fruits that contain more than 400 calories per serving.

But how much is a serving, you may ask.

“Serving sizes must be based on the amount of food people typically consume, rather than how much they should consume. Serving sizes have been updated to reflect the amount people typically eat and drink today,” according to FDA’s serving size guide.

Thus, here are the common serving sizes for different types of fruits, according to the FDA:

  • Candied or pickled fruits – 30 g (1.1 oz)
  • Dehydrated fruits – 30 g (1.1 oz)
  • Dried fruits – 40 g (1.4 oz)
    • Examples: dates, figs, prunes
  • Watermelon – 280 g (10 oz)
  • All other fruits (fresh, canned, or frozen) – 140 g (5 oz)
  • Juices, nectars, fruit drinks – 240 ml (8 fl oz)

To sum up:

  1. High-calorie fruits, whether they are fresh, canned, or frozen, have 400 or more calories per 140 g (5 oz)
  2. High-calorie dried fruits have 400 or more calories per 40 g (1.4 oz)
  3. Dehydrated fruits that are high in calories have 400+ calories per 30 g (1.1 oz)
  4. High-calorie fruit juices and nectars have 400 or more calories per 240 ml (8 fl oz)

Top 10 high-calorie fruits for weight gain

In our search for high-calorie fruits, we compared hundreds of fruits in food databases, weight gain books, and some highly recommended by bulking experts.

The result? See for yourself.

Here are the top 10 high-calorie fruits with the most calories per serving:

  1. Coconut – 496 calories/serving
  2. Tamarind – 335 calories/serving
  3. Desiccated coconut – 264 calories/serving
  4. Avocados – 224 calories/serving
  5. Durian – 206 calories/serving
  6. Mamey sapote – 174 calories/serving
  7. Plantains – 171 calories/serving
  8. Grape juice – 149 calories/serving
  9. Dried goji berries – 140 calories/serving
  10. Dehydrated bananas – 139 calories/serving

Note: coconut is the only fruit that can be called high-calorie in the FDA-approved acceptance of the word because it’s the only fruit that has 400 or more calories per serving.

However, for your convenience, we will use the term “high-calorie” to describe the best 20 fruits with the highest number of calories.

Fresh fruits for weight gain

In addition to the calorie chart above, below you can find a list of the best high-calorie fresh fruits for healthy weight gain (bulking up).

1. Coconut

Calories/serving size: 496 calories/140 g (5 oz)

Coconut is the highest-calorie fruit you can buy, which makes it your number one choice when you’re looking for calorie-dense fruits to help you gain weight.

This exotic fruit has so many calories mainly due to its fatty content.

Nutrition facts

  • Calories/100 g (3.5 oz): 354 calories
  • Proteins: 3 g
  • Carbs: 15 g
  • Fat: 34 g
  • Micronutrients (% of DV): iron (14%), vitamin C (6%)

How to eat

You can eat coconut meat raw, shred it into flakes, make milk out of it, or use it for cooking different dishes or desserts.

Also, you can use coconut in combination with bananas, ice cream, or other high-calorie snacks to boost your calorie intake.

2. Tamarind

Calories/serving size: 335 calories/140 g (5 oz)

Tamarinds grow in tropical zones and are especially popular in India.

Besides helping you gain weight, one of the tamarinds’ greatest benefits is their energetic potential. Tamarinds owe both their high-calorie profile and energy-packed content to the carbs in their composition.

This tropical fruit is also rich in thiamine, magnesium, and iron.

Nutrition facts

  • Calories/100 g (3.5 oz): 239 calories
  • Proteins: 3 g
  • Carbs: 63 g
  • Fat: 1 g
  • Micronutrients (% of DV): thiamine (30%), magnesium (23%), iron (16%), phosphorus (11%), niacin (10%), riboflavin (9%), calcium (7%), vitamin C (6%), copper (5%)

How to eat

Tamarinds are a pretty versatile fruit. You can eat tamarinds raw, make balls out of them, add them to desserts, or turn them into a paste for making other dishes more delicious.

3. Avocado

Calories/serving size: 224 calories/140 g (5 oz)

Avocados are the third most nutritious fruit on our list of high-calorie fruits, so they are a trusty ally in your weight gain journey.

Besides, avocado is the most consumed fruit among women who gain weight successfully. Visit the list of weight gain foods for females to see the most effective fruits for adding pounds, according to women who did so.

Also called alligator pears, avocados have so many calories for the same reason they are a staple food in keto diets – they are rich in healthy fats.

Also, avocadoes are one of the easiest to digest foods because they are low in fructose and have plenty of fibers.

Moreover, avocadoes are very affordable, thus joining our list of cheap high-calorie foods for weight gain.

Nutrition facts

  • Calories/100 g (3.5 oz): 160 calories
  • Proteins: 2 g
  • Carbs: 9 g
  • Fat: 15 g
  • Micronutrients (% of DV): vitamin C (17%)

How to eat

Since avocados are part of our list of high-calorie snacks, you will get a good portion of calories whether you eat them raw in a quick nibbling session or you spread them over pancakes.

Avocados also make for nutritious ingredients in high-calorie smoothies. In our list of weight gain smoothies, you’ll discover two avocado smoothie recipes: the Green Seed Mix Smoothie and the Green Protein Smoothie.

4. Durian

Calories/serving size: 206 calories/140 g (5 oz)

Durian is a high-calorie fruit cultivated mainly in Asia. This fruit is famous for the outstanding difference between its rotten smell and sweet taste.

See people smelling and tasting durian in the video below.

Durian’s high-calorie content comes from the mix of carbs and fats in its content. In terms of micronutrients, durian is a treasure of vitamin C.

Nutrition facts

  • Calories/100 g (3.5 oz): 147 calories
  • Proteins: 2 g
  • Carbs: 27 g
  • Fat: 5 g
  • Micronutrients (% of DV): vitamin C (33%)

How to eat

You can eat durian raw, put it in fruit cocktails along with other high-calorie fruits, or in ice cream.

5. Mamey sapote

Mamey sapote image (right) credits: Sharon Hahn Darlin from Flickr (license: Creative Commons)

Calories/serving size: 174 calories/140 g (5 oz)

Eaten in many Latin American countries, mamey sapote made it to this list of high-calorie fruits because of its high-carb content.

Nutrition facts

  • Calories/100 g (3.5 oz): 124 calories
  • Proteins: 1 g
  • Carbs: 32 g
  • Micronutrients (% of DV): vitamin C (54%), iron (6%)

How to eat

When trying to eat a mamey sapote, keep in mind to cut it as you would cut a larger avocado. After you do this, you can enjoy the meat of this calorie-dense fruit raw, make a high-calorie smoothie out of it, or even bake some pastry using the fruit’s meat as the batter.

6. Plantains

Calories/serving size: 171 calories/140 g (5 oz)

Featuring almost 200 calories per serving, plantains have earned their place on this list of high-calorie fruits for weight gain.

Calorie-wise, plantains shine because of their increased carbohydrate level. In addition, plantains feature plenty of vitamin A and C.

Nutrition facts

  • Calories/100 g (3.5 oz): 122 calories
  • Proteins: 1 g
  • Carbs: 32 g
  • Micronutrients (% of DV): vitamin A (18%), vitamin C (18%)

How to eat

Although you can eat plantains raw, they are often fried and even turned into chips. So, even if they may look like a banana, most of the time they are used in cooking, as a vegetable.

7. Passion fruit

Calories/serving size: 136 calories/140 g (5 oz)

Cultivated in many parts of the world nowadays, passion fruit made it to this ranking of high-calorie fruits thanks to its carb-filled content.

In addition, passion fruits are loaded with vitamin C, vitamin A, and have some iron as well.

Nutrition facts

  • Calories/100 g (3.5 oz): 97 calories
  • Proteins: 2 g
  • Carbs: 23 g
  • Fat: 1 g
  • Micronutrients (% of DV): vitamin C (50%), vitamin A (25%), iron (9%)

How to eat

You can safely eat passion fruit raw, but keep in mind that only the pulp is edible. Alternatively, you can make passion fruit juice, a puree called coulis, and even some high-calorie jam.

8. Jackfruit

Calories/serving size: 133 calories/140 g (5 oz)

Although they can’t be found in every grocery store, jackfruits are still a good source of calories and thus deserve a spot on this list of weight gain fruits.

Nutrition facts

  • Calories/100 g (3.5 oz): 95 calories
  • Proteins: 2 g
  • Carbs: 23 g
  • Fat: 1 g
  • Micronutrients (% of DV): vitamin C (23%)

How to eat

Jackfruits can be eaten raw, boiled, or roasted. Also, you can add jackfruits to salads for a plus of calories.

As a sidenote, jackfruits can be smelly but their taste is much more pleasant.

9. Bananas

Calories/serving size: 125 calories/140 g (5 oz)

Bananas are high-calorie fruits that are widely consumed by people trying to gain weight. This is because they are very easy to eat and pack a lot of energy since they are loaded with carbs, vitamin C, and potassium.

Nutrition facts

  • Calories/100 g (3.5 oz): 89 calories
  • Proteins: 1 g
  • Carbs: 23 g
  • Micronutrients (% of DV): vitamin C (14%), potassium (10%)

Dried fruits for weight gain

Dried fruits are especially helpful for weight gain because they count among the list of low-volume high-calorie foods, which means they aren’t going to fill you up fast.

Along with the calorie chart above, further down you can find a list of the best high-calorie dried fruits for healthy weight gain (bulking up).

10. Desiccated coconut

Calories/serving size: 264 calories/40 g (1.4 oz)

Desiccated, or dried, coconut is a high-calorie fruit that will help you gain weight, just as fresh coconut does. Dried coconut is obtained after shredding and mild roasting the white coconut meat.

Most of the calories in desiccated coconut come from its high-fat content but also its solid carb content. In addition, dried coconut is a good source of iron.

Nutrition facts

  • Calories/100 g (3.5 oz): 660 calories
  • Proteins: 7 g
  • Carbs: 24 g
  • Fat: 65 g
  • Micronutrients (% of DV): iron (19%)

How to eat

You can either snack on desiccated coconut or you can add it to other high-calorie foods for an increased intake of nutrients. For example, you could add desiccated coconut over some pastry, protein bars, or even blend them to make a smoothie along with other nutritious ingredients.

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