Calorie-Rich Fruits for Healthy Weight Gain

While the internet is rife with advices regarding weight gain & weight loss, getting proper & accurate knowledge can be challenging. Maintaining a healthy weight becomes essential for those underweight and who desire a firmer, more muscular physique.

Weight gain is a journey which requires appropriate nutritional management along with stress management, ideal sleeping hours and physical activity to maintain a healthy weight, prevent loss of lean body mass, muscle mass and avoid malnutrition.

What if we told you that secret lies in your own refrigerators? The best place to start is having those modest fruits.

Besides being an excellent source of essential vitamins and minerals, the below-mentioned fruits are also calorie-dense, which may help with weight management goals and healthy weight gain. 

This article explores high-calorie Indian fruits, which are underappreciated natural resources that might support the development of a more robust, healthy body.

High-Calorie Fruits For Weight Gain

#1 Banana

Yes, it is a popular belief that bananas may help with weight gain. You might have often heard from your grandmother that you should have a banana, drink a glass of milk, as a part of your balanced diet.

We have also listened to stories of wrestling teams following this practice.

So, indeed, bananas may help you in your weight gain journey. Bananas are a common fruit in India and are included as a part of a balanced diet to gain weight. Although they are high in calories and carbs, they are also high in nutrients.

Bananas are a good source of carbohydrates, providing high levels of energy^]. The high potassium content of bananas may also promote relaxation of the vascular smooth muscle and increase blood flow circulation^[2].

Their high water content makes them a hydrating fruit. Because of its high dietary fibre content, it may also help keep the digestive tract in good condition, and aid in constipation.

These are the nutrients that it contains^[3].

Banana-Based Recipes

• Banana Smoothie: Blend bananas with yoghurt, milk, or almond milk, along with other fruits like mangos or berries, to create a rich and creamy smoothie.
• Banana Pancakes: Mash ripe bananas and mix them into pancake batter for a naturally sweet and fluffy meal.
• Almond Butter and Banana Sandwich: Spread almond butter on whole-grain bread, layer banana slices on top, and pour honey over the whole thing. This sandwich is hearty and heavy in calories.

#2 Mango

Because of their high-calorie content, mangoes are an excellent option for anyone trying to consume more calories. They might be a wonderful addition to your balanced diet, assisting you in achieving your weight gain objectives.

They are a nutritious powerhouse containing essential vitamins and minerals, polyphenolic compounds, bioactive compounds and carotenoids, besides being rich in calories. They are a great source of vitamin C.

Vitamin C is essential for better general health and immune system support. Vitamin A, which is necessary for the immune system, skin, and visual health, is also abundant in mangoes.

Thus, Mangoes are a nutrient‐dense and satiety-giving choice for a healthy diet. Its nutrient content is as follows ^[4].

Mango Recipes

• Mango Smoothie: Blend mango chunks with almond milk for a rich and nourishing smoothie.
• Mango Lassi: A classic Indian beverage that combines sugar, yoghurt, mango, and cardamom.
• Mango Sorbet: For a guilt-free treat, freeze mango puree with honey.
• Mango Chutney: Cook mango with sugar, vinegar, and spices to make this delicious condiment, which you can eat along with various foods

#3 Avocado

Avocado, sometimes called “nature’s butter,” is a unique fruit distinguished by its rich, high-calorie content and creamy texture. It is a nutrient powerhouse, offering vital vitamins and minerals, including vitamins K, E, C, potassium, and folate^[5].

A person trying to gain weight needs adequate energy and muscular growth, which may be provided by the healthy fats present in avocados. The monounsaturated fats in avocados enhance the absorption of fat-soluble vitamins and other nutrients.

Improved nutrient absorption aims to improve nutritional status and ensures that the body gets adequate vitamins and minerals essential for digestive health and overall well-being. Avocados’ fiber and good fats may also help in lowering the risk of cardiovascular problems.

They are also a good source of potassium. Potassium is known to influence muscle function and may prevent muscle spasms.

Its nutrient content is as follows ^[6].

Avocado-Based Recipes

• Avocado Toast: Top whole-grain toast with mashed avocado and garnish with smoked salmon, eggs, or tomatoes.
• Avocado Smoothie: For a creamy, nutrient-dense smoothie, blend avocado, banana, spinach, almond milk, and a small amount of honey.
• Avocado Salad: Add avocado pieces to add smoothness and taste to salads.

#4 Chikoo

Because of its natural sugars and calorie content, chikoo is an excellent addition to your diet if you want to increase your consumption of calories healthily. 

Among the essential vitamins and minerals chikoo offers to support overall health and well-being are iron, potassium, vitamin B6, and vitamin A^[7].

Chikoo fruits can help to boost our immunity as they are good sources of vitamin C and iron as well as a rich sources of antioxidants called tannins. The dietary fibre in chikoo may help to maintain digestive health as well.

Following are the nutrient content that chickoo contains to help you gain those extra pounds^[8]:

Chikoo-Based Recipes

• Chikoo Milkshake: Blend chickoo pulp, milk, sugar, and a dash of cardamom for a refreshing beverage.
• Fruit Salad: Chop some chikoo and mix it with some apples and grapes to create a delicious fruit salad.
• Chikoo Ice Cream: To make your handcrafted ice cream, blend condensed milk, cream, and chikoo.

#5 Dates (Khajur)

Often, when you get ill, your mother might make you eat those Khajur so that you get an extra boost. Indeed. Khajur is one modest thing in the kitchen that gives you the energy you require to keep running and provides you with essential nutrients.

The tiny, cylindrical fruits of the tropical palm are called dates. Most of these calories come from carbohydrates, particularly natural sugars like fructose and glucose.

The consumption of 100 g of dates can provide over 15% of the recommended daily allowance from the minerals present in them.

Vitamins B-complex and C are the major vitamins in dates. Additionally, the B complex vitamins present in dates may be crucial for the metabolism of energy  ^[9]. Dates are a good source of energy mainly due to their high sugar content.

They are also high in insoluble fiber which is important for gastrointestinal health. For healthy weight gain, Khajur is a good option because of the following nutrient content^[11]:

Date-Based Recipes

• Khajur Laddo: To prepare a nutritious and energetic snack, pulse dates, almonds, and seeds with a little honey.
• Stuffed Khajur: For a quick and satiating snack, remove the dates’ pits and stuff them with walnuts or almonds.
• Date Bars: Combine dates with oats, nut butter, and dried fruits to make date bars, a quick and healthful snack.

#6 Raisins

Eating raisins on a daily basis may lead to a significant rise in weight in a healthy manner  due to their high calorie. since they boost hunger. When calorie intake surpasses calorie expenditure, weight gain occurs.

Raisins, being high-calorie snacks, can help tilt the energy balance in favour of weight gain when added to a regular diet.

By adding raisins to yogurt, muesli, and other meals, you can easily achieve a high-calorie diet. Raisins are also a good source of copper, manganese, magnesium, and several B vitamins.

Including raisins in your diet is an easy way to boost your calorie consumption..

Its nutrient content is as follows^[12]:

Raisin Recipe

• Sandwich: Spread one side of a slice of bread with roughly two teaspoons of the cinnamon-raisin peanut butter. To assemble a sandwich, evenly scatter one tablespoon of raisins over peanut butter, then top with a slice of bread.
• Raisin Smoothie: Let the raisins soak for ten minutes or more. Meanwhile, chop the bananas, peel, and core, and slice the apple. Dice and peel the mangos as well. Freeze the fruits until frozen. In a blender, combine the fruits, raisins, and crushed ice.

#7 Custard Apple (Sitaphal)

Custard apples are considered a high-calorie fruit to gain weight due to their high sugar content.

It can encourage healthy weight gain because it is high in calories as well as provides vital vitamins that support health and well-being, including vitamins C, B6, and A.

When eaten fresh, custard apples’ sweet and creamy texture makes them a delicious filling, high-calorie snack.

Its nutrient content is as follows^[13]:

Custard Apple-Based Recipes

• Custard Apple Salad: Combine custard apple pieces with other fruits like pomegranate and pineapple for a fabulous fruit salad.
• Custard Apple Dessert: Eat custard apples or drizzle with honey for a delicious and filling dessert.
• Custard Apple Milkshake: To prepare a delicious and creamy milkshake, blend custard apple with milk and sugar.

#8 Figs (Anjeer)

Add figs to your fruit intake to gain weight because they are well-known for being delicious and having a high-calorie content. Both fresh and dried figs are high in antioxidants, fibre, and calcium, all promoting general health as well as supporting weight gain.

They are abundant in vital minerals, including iron, calcium, magnesium, and potassium. To add to their nutritional worth, figs include riboflavin, vitamin B6, and vitamin K.

Anaemia is an iron-deficiency condition, where one may notice unintentional weight loss.as a symptom.

Figs contain high amounts of iron as well as vitamin C which increases absorption of non-heme iron up to six folds ^[19], Consumption of figs thus may help in improving iron levels as well as weight gain in a healthy and sustainable manner. 

 Its nutrient content is as follows ^[14]:

Fig-Based Recipes

• Fig and Nut Bars: To make your energy bars, combine various nuts, seeds, honey or maple syrup, and dried figs.
• Yoghurt and Fig Parfait: For a healthy breakfast or dessert, layer dried figs with Greek yoghurt, granola, and cinnamon.
• Fig Jam: To make a delicious fig jam that’s ideal as a spread or topping, cook dried figs with sugar, lemon juice, and spices.

#9 Cashew Nuts 

Cashew nuts are an excellent option for gaining weight because they are rich in calories, lipids, and protein and have a creamy, buttery texture^[15]. They are a highly nutritious and concentrated form of food, providing a substantial amount of energy.

The cashews have the highest calorie content among the other nuts. Most of these calories are derived from mono- and polyunsaturated fats, which are suitable for you. 

In addition to being high in calories, this kind of fat may have several health advantages, such as reducing inflammation and enhancing heart health^[16].

Cashew nuts are good sources of Vitamin E, which is also a powerful antioxidant, and their role in lipid metabolism has been well-established.

Its nutrient content is as follows^[17]:

Cashew Nut-Based Recipes

• Cashew Nut Stir-Fry: To produce a tasty vegetable, fry onion until it turns pink, then combine cashew nuts with other vegetables such as carrots, bell peppers, peas, and tomatoes. Finally, sprinkle paneer on top.
• Cashew Nut Halwa: Blend cashew nuts after roasting them. Pour some ghee, cashew nuts, and milk into a pan. Bring to a boil while continuing to whisk. Once the oil flows and gathers into a ball without adhering to the kadai, remove it and let it cool in a dish before storing it in a container.
• Cashew Energy Bites: For a fast and healthful snack, blend cashew nuts with dates, coconut, and vanilla. Roll into bite-sized balls and store them in the refrigerator.

#10 Coconut

Nariyal, or Coconut, is a high-calorie fruit filled with many nutrients. So you can opt for it in your weight gain journey. A variety of antioxidant phenolic chemicals found in coconut flesh may be able to combat free radicals and avert oxidative stress.

Due to the following nutrient content, you can opt for nariyal for gaining weight^[18]:

Coconut Recipes

• Fresh Coconut: You can have pieces or slices of fresh coconut as a snack.
• Nariyal Chutney: Blend nariyal with coriander, curd and salt.Have this chutney as a side dish.
• Dried Coconut Flakes: While baking cakes or pastries, garnishing nariyal flakes will enhance its taste. You may also use it for cereals or smoothies to give them a crunchy, nutty flavour.

Final Thoughts

Lastly, it is essential to emphasise that eating more calories is not the only way to gain weight healthily; you must also provide your body with all the other essential nutrients it needs.

These high-calorie fruits from India are also a great source of natural sugars, dietary fibre, vitamins, and minerals—all vital for optimal health.

But it must be done carefully and in tandem with a well-balanced diet. A nutritionist or dietician can help you customise your diet to meet your unique needs and ensure that any weight gain is sustained and healthy. Contact our certified nutritionist for a 45-minute consultation to plan the best meals so that you healthily gain weight.

Frequently Asked Questions