۱۱ Healthy, High- Calorie Fruits to Help You Gain Weight

For some people, gaining weight or building muscle can be challenging.
Though fruits aren’t usually the first group of foods that comes to mind when trying to bulk up, several types of fruits can provide the extra calories your body needs to gain weight.
What’s more, they pack important vitamins and minerals to support your health.
Here are 11 healthy and higher-calorie fruits that can help you gain weight.
Fresh fruits
Though most fruits are low in calories, many can help you gain weight due to their higher carb or fat contents.
Here are 4 fresh fruits that can help you gain weight.
۱. Bananas
Bananas are an excellent choice if you’re looking to gain weight.
They’re not only nutritious but also a great source of carbs and calories.
One medium-sized (118-gram) banana contains the following nutrients (1Trusted Source):
• 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
۲. Avocados
Avocados boast an impressive nutrient profile. Plus, they’re high in calories and healthy fats, making them an excellent choice for people looking to gain weight.
Half a medium-sized avocado (100-gram) contains the following nutrients (3Trusted Source):
• 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
۳. Coconut meat
Coconut is a versatile fruit that has gained popularity for its many health benefits. It’s also a great source of calories, as it’s high in fat and moderate in carbs.
A 1-ounce (28-gram) serving of coconut meat provides the following nutrients (5Trusted Source):
• 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 high in many important minerals, including phosphorus and copper.
۴. Mango
Mango is a delicious, sweet fruit that boasts an impressive nutrient profile.
Like bananas, mangoes are a good source of calories — mostly from carbs.
One cup (165 grams) of mango provides the following nutrients (6Trusted Source):
• 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
In addition, mango is a good source of copper, several B vitamins, and vitamins A and E.
Dried fruits
Dried fruits are fruits that have had nearly all of their water content removed through various drying methods.
What’s left is an energy-dense snack that, despite its small size, is very nutritious. Compared to fresh fruit, dried fruit offers a similar amount of micronutrients and can be more convenient and less likely to spoil (7Trusted Source).
Because dried fruits are energy dense, they’re excellent for people trying to gain weight. However, they’re high in natural sugars, so it’s best to combine them with a source of healthy fat or protein to minimize the potential negative effects on your blood sugar (8Trusted Source).
Here are some high-calorie, dried fruits that can help you gain weight.
۵. Dates
One date (24 grams) provides the following nutrients (9Trusted Source):
• 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
These fruits are also a good source of copper, manganese, iron, and vitamin B6.
۶. Prunes
Prunes are dried plums that pack a nutritional punch.
A 1-ounce (28-gram) serving of prunes provides the following nutrients (10Trusted Source):
• Calories: 67
• Protein: 0.6 grams
• Fat: 0.1 grams
• Carbs: 18 grams
• Fiber: 2 grams
• Vitamin K: 14% of the DV
• Potassium: 4.4% of the DV
Prunes are also known for their ability to alleviate constipation. Their fiber content can help add bulk to your stool and speed its transit through your gut (11Trusted Source).
۷. Dried apricots
Apricots are a popular yellow stone fruit that can be enjoyed both fresh and dried.
A 1-ounce (28-gram) serving of dried apricots provides the following nutrients (12Trusted Source):
• 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
The bottom line
There are plenty of higher-calorie, nutrient-dense fruits that can support optimal health and help you gain weight.
Incorporating a few of the above fruits into your meals or snacks can help increase your daily calorie intake and aid healthy weight gain.
In addition, combining these fruits with a source of protein or fat can add extra calories while ensuring your blood sugar levels stay stable.