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Fruits to Gain Weight: Check Out the Complete List

Food And Nutrition

Fruits to Gain Weight: Check Out the Complete List


Medically Reviewed By
Dr. Ragiinii Sharma

Written By Kirti Saxena
on Apr 10, 2024

Last Edit Made By Kirti Saxena
on Apr 10, 2024

Fruits to Gain Weight

Are you facing difficulty gaining weight? Well, you are not alone!

There are a lot of people like you who want to gain weight naturally but find it difficult due to various factors. But do you know gaining weight is not that difficult? All you need is the right diet.

As everyone is different, the body of every person responds differently to what they eat or what they do. For example, one person can gain weight by eating a healthy diet; one might not gain weight by eating a lot of weight gain food. So first, you need to understand your body type and then decide what to eat.

Furthermore, many options are available to gain weight, but when it comes to healthy weight gain, you must choose wisely. One of the best options for healthy weight gain is eating fruits. Yes, you can gain weight by consuming fruits.

Usually, fruits are known for being low-calorie, but many delicious fruits are available that can help you gain weight. These fruits are not only packed with calories but also provide essential vitamins, minerals, and fiber. 

In this article, let's explore more about what fruits can help to gain weight and what nutritional benefits these fruits contain. 

Let’s get started!

5 Fruits to Fuel Your Healthy Weight Gain Journey

Are you struggling with healthy weight gain? Don't worry, fruits can help!

Here is the list of 5 nutrient-rich fruits rich in essential nutrients and natural sugars and are delicious options that can help you gain weight. 

1. Bananas

Everyone loves bananas. But did you know bananas are the first choice for people who want to gain weight? Yes! You heard this right! Banana is packed with natural sugars, nutrients, and easily digestible calories.

Nutritional Value in Bananas- 

  • Calories- 105 calories
  • Carbs- 27 grams 
  • Natural Sugar- 14 grams
  • Potassium 
  • Vitamin B6

Benefits of Weight Gain

  • Bananas are a good source of digestible calories. If you go to the gym or do some exercise, then add bananas into your diet; it's perfect for boosting your energy levels instantly.
  • It contains natural sugars that provide a quick energy boost, ideal for people who break the gym daily.
  • It is a good source of fiber that reduces food cravings and helps with calorie intake. 

Health Benefits- 

  • Muscle Function- The potassium in bananas promotes healthy muscle function and proper blood pressure regulation.
  • Energy Metabolism: Vitamin B6 plays a crucial role in energy metabolism, ensuring your body efficiently utilizes the calories you consume.
  • Digestive Health: The fiber content in bananas promotes healthy digestion and gut health.

Bananas Recipes You Must Try

  • Blend a frozen banana with nut butter, cocoa powder, and milk for a power-packed smoothie. 
  • Top oatmeal or whole-wheat pancakes with sliced bananas for a satisfying and nutritious breakfast.

Also read- 5 Juicy Fruits to Keep You Cool & Hydrated During Summer Season

2. Avocados

Avocados are creamy, have a delicious texture, and are a surprising nutritional fruit that makes them healthy for weight gain. Avocados are rich in micronutrients like potassium and vitamins K, C, B5 (pantothenic acid), and B6 (pyridoxine) and a good amount of calories, making it a perfect addition to your weight gain plan.

Nutritional Value in Avocados

  • Calories- 160
  • Healthy Fats- 9 grams
  • Fiber- 14 grams
  • Potassium- 487 mg (14% DV)
  • Vitamin K- 28 mcg (35% DV)

Weight Gain Benefits

  • Avocados are a good source of calories and help increase weight when consumed in small portions. 
  • It contains healthy fats that ensure you get the most out of your meals.

Health Benefits of Avocados 

  • Heart Health- The healthy fats in avocados promote heart health by lowering bad cholesterol (LDL) and increasing good cholesterol (HDL).
  • Rich in nutrients- Avocados are rich in potassium and promote muscle function and blood pressure regulation. Vitamin K plays a role in blood clotting and bone health. 

Avocado Recipes for Weight Gain

  • Take a half avocado and stuff it with a mixture of black beans, corn, chopped bell peppers, and yogurt, and enjoy your avocado salad. 
  • Add half avocado to your morning smoothie with protein powder, berries, and milk for a creamy and calorie-dense breakfast drink.

3. Sapota (Chikku)

Dietitians often recommend Chikku to people who want to gain healthy weight. This fruit contains sweetness, a creamy texture, and a rich amount of calories and nutrients, making it a delicious addition to your weight gain plan.

Nutritional Value of Sapodilla Per 100 g

  • Calories- 83 g
  • Carbs- 19 g
  • Natural Sugars- Mostly sucrose and fructose
  • Fiber- 5.3 g
  • Rich in Vitamin C

Weight Gain Advantages of Sapota

  • It is not the most calorie-dense fruit but provides a calorie boost compared to other low-calorie options. 
  • Sapota is a good source of carbohydrates and a rich source of energy.

Health Benefits Beyond Weight Gain

  • Chikku is high in fiber, which promotes healthy digestion and helps regulate blood sugar levels.
  • It is also rich in Vitamin C, is good for immune function and collagen production, and promotes skin health.

Sapota Recipes for Weight Gain

  • Blend chopped chikku with yogurt and milk, and enjoy your chikku smoothie.
  • Combine chopped sapota with full-fat milk, a drizzle of honey, and a pinch of cardamom for a delicious creamy milkshake. Why don't you try these tasty dishes today? 

4. Mangoes

Love mangoes? Yes! Mango is one of the most loved fruits. Its vibrant color and delicious taste make anyone's mouth water. But beyond its taste, mangoes can also be a valuable addition to a healthy weight gain diet. 

Nutritional benefits of the Mango

A single cup of chopped mango offers a delightful mix of nutrients.

  • Calories- 100
  • Carbs- 25 grams
  • Natural Sugars- 23 grams
  • Fiber- 3 grams
  • Vitamin C- 122mg (135% DV)
  • Vitamin A- 381mcg (42% DV)

Weight Gain Advantages

  • Mangoes provide a good amount of calories for your weight gain goals.
  • The high natural sugar content in mangoes provides instant energy, perfect for fueling workouts or busy days. 

Health Benefits

Mangoes aren't just about weight gain; they also provide many health benefits- 

  • It is packed with vitamin C, which promotes a healthy immune system and also helps you fight off infections. 
  • It is rich in vitamin A, which supports healthy vision and can help prevent night blindness.
  • The fiber in mangoes promotes healthy digestion and gut health.

Delicious Mango Recipes to Boost Weight Gain

  • Blend frozen mango slices with yogurt and milk, and enjoy your mango smoothie and shake.
  • Add yogurt, sliced mangoes, and granola in a parfait glass for a delicious calorie-rich breakfast.

Also Read- Eating Fruits More Often Can Improve Your Mental Health, Researchers Say

5. Dates

Dates have a satisfying taste and are also rich in nutrients and natural sugars. If you are looking for the best option for weight gain, add dates to your diet. 

Nutritional Value in Dates

A 100-gram serving of dates pack contains- 

  •  Calories- 277
  •  Carbs- 75 grams
  •  Natural Sugars- 64 grams
  •  Fiber- 7 grams
  •  Potassium- 650mg (18% DV)
  •  Iron- 2.1mg (12% DV)

Weight Gain Benefits

  • Dates are incredibly calorie-dense and help to gain weight. 
  • Dates are a good source of fiber that helps regulate digestion, keep you feeling fuller for longer, reduce cravings, and aid in calorie intake.

Overall Health Benefits

  • The fiber content in dates promotes healthy digestion and gut health.
  • Dates are a healthy substitute for refined sugar. 
  • Dates are a good source of potassium, which is important for muscle function and blood pressure regulation. 

Also read- Amazing Health Benefits of Dates: A Nutrient-Rich Superfood

Delicious Date Recipes to Boost Your Weight Gain Journey

  • Mix dates with milk, yogurt, and your favorite fruits and nuts before a delicious date smoothie. 
  • Mix chopped dates, nut butter, oats, and honey to create a delicious energy laddu, perfect for pre-workout fuel or a quick snack.

Other Calorie-Rich Fruits You Must Add to your diet.

  • Dry fruits
  • Dry Apricots
  • Figs
  • Raisins
  • Papaya
  • Currants

Also read- Fruits for Diabetes Patients in India: 10 best low sugar fruits

Eat Delicious Fruits for a Stronger, Healthier You

People who want to gain weight must add the above fruits to their diet. These fruits are not only a natural and delicious way to increase their weight but also keep you healthy. Unlike processed sugary snacks, fruits provide essential vitamins, minerals, and fiber alongside natural sugars that promote your overall health. Some fruits, like avocados, are packed with healthy fats. These fats add calories, keep you feeling fuller for longer, and reduce your cravings. Moreover, by adding these fruits to your diet, you can easily healthily gain weight.

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