Which Dry Fruit Is Best for Weight Gain? (10 High-Calorie Dry Fruits)

Gaining weight is as difficult as losing weight. On one end of the scale, many people struggle to lose weight, but many also struggle to gain weight. It frustrates them when people eat a lot but fail to achieve the ‘ideal weight gain’ goal.

However, it doesn’t mean you should start eating unhealthy, sugar-rich, or junk food. Identifying healthy, calorie-rich food that can help you achieve your weight gain goal easily is essential.

Which Dry Fruit Is Best for Weight Gain? We list some of the greatest dry fruits to load calories and gain weight without compromising your health.

There are multiple natural sources of increasing weight, but Dry fruits are the best and the healthiest way to gain some calories quickly. Dry fruits contain a lot of fibre and are a great source of antioxidants, mainly polyphenols. By weight, dried fruit contains up to 3.5 times fresh fruit’s minerals, vitamins and fibre.

Key Takeaways

  • Dried fruits are full of nutrition as they contain fibre, minerals, and vitamins.
  • Dried fruits are a great source of plant compounds such as powerful antioxidants.
  • Many dry fruits can help you achieve weight gain objectives and restore confidence.
  • Dry fruits contain 36% to 66% sugar, so eating them can gain weight. Nevertheless, you must consume more than 20 grams of dried fruit daily to gain weight.
  • Eating dried fruit is strongly associated with improving nutrient intake and reducing the risk of obesity.
  • Multiple types of dried fruits, including Dates, peanuts, pistachio, dried figs, walnuts, and raisins, can help you gain weight healthily.
  • Each dry fruit has unique texture, flavour and health benefits.

Let’s explore different types of healthy dried fruits and how they increase your weight.

Which Dry Fruit Is Best for Weight Gain?

Top 10 High-Calorie Dry Fruits for Weight Gain

Among multiple natural resources, dry fruits for weight gain are tasty with endless health benefits.

Here’s the list of top dry fruits you can include in your diet to gain weight.

  • Dates

Dates are one of the finest and most delicious, dried fruits you can eat to gain weight. Dates have 277 calories per 100g serving. Besides, they contain 65% to 70% of natural sugar that aids in weight gain. Dates contain high-fibre dietary content and ensure the fastest digestion.

Dates are advantageous in maintaining our body’s energy and daily activities. There are several exciting ways to consume dates. For instance, you can make date milkshakes, add in oat, or make their smoothie.

  • Almonds

Almonds are an excellent option for people who desire to gain weight quickly. Almonds have the most calories per 100g serving, making them the perfect weight gain source. Besides, they are rich in Omega-3 fatty acids, which can strengthen your immune system.

There are other health benefits of almonds, such as protection from heart diseases, improvement in cognitive abilities, etc. Almonds can fulfill all your nutritional needs and speed up weight gain.

  • Peanuts

Peanuts are beneficial for your health. You can consume peanuts in different forms, including roasted peanuts and butter peanuts. You can get up to 560 calories per 100g serving, as peanuts are high in calories. So, include peanuts in your weight gain diet as they are a well-balanced source of healthy fats and proteins.

  • Walnuts

Walnuts can help you gain weight overall. Walnuts are rich in calories as they contain 587 calories per 100g serving, 14 grams of carbs, and 65 grams of fat. Besides, walnuts are a great source of omega fatty acid, which vitally contributes to weight gain when consumed considerably.

Moreover, walnuts contain iron, essential minerals, dietary fiber and magnesium. All these healthy nutrients make walnuts the best choice for weight gain.

  • Pistachios

Pistachios are a wonderful addition to your weight gain diet as they are rich in taste and flavor. Compared to other dried fruits, raw pistachios’ calorie values are exceptionally high. Pistachios provide 159 calories per 30 grams. Moreover, they don’t contain any bad fats as pistachios contain vitamin B6, copper, manganese and much more.

Consume a hand full of pistachios daily or add them to your curry to make your food more delicious.

  • Dried Figs

Energy-dense dried figs provide great support to training meals. They contain 200 calories for every 100-gram serving. Dried figs also contain carbohydrates and mineral content (such as iron, copper, calcium, and magnesium).

You can soak dried figs in warm water and consume them to enjoy the best results.

  • Prunes

Prunes are dried plums with incredible nutrient profiles. Prunes are among the most recommended and renowned dried fruits to gain weight; a mere portion of 28 grams contains up to 67 calories. Prunes have healthy dietary fibers that speed up digestion and eradicate bulk from the body.

It can help you eat healthier food by controlling your hunger and filling up junk food. You can eat prunes a lot, but to enjoy the taste better, eat them with bread or make a smoothie.

  • Raisins

Raisins contain more calories than fresh grapes and are the perfect addition to a weight-gain diet. The calories are derived from sugar and carbohydrates, speeding up weight gain. Raisins contain essential minerals, such as iron, manganese, copper, and magnesium, improving overall metabolism and health.

  • Cashew Nuts

You can add cashew nuts to your oats, cereals, smoothies, and other favorite food. They contain high calories and have a creamy texture.

100 grams of cashew nuts contain up to 533 calories. Bodybuilders consume in larger amounts to gain more muscles. Furthermore, a hand full of cashew nuts can provide your body with phosphorus, potassium, iron, and copper.

  •  Dry Apricots

Dry apricots are quite powerful in increasing your daily calorie intake. These full-of-nutrition dried apricots can provide up to 241 calories per 100-gram serving.

Some other health benefits of dried apricots are that they provide all essential minerals and vitamins to your body. As a result, your immune system improves, and your body nourishes better.

The availability of beta-carotene in dried apricots can improve your eye health, and dietary fiber can accelerate digestion. You can make a dried apricot smoothie and a mid-meal snack.


Consuming calorie-rich foods with minerals (like dry fruits) can help you gain weight quickly. However, you must consume dried fruits by combining them with a good training routine. It is suggested to consult your nutritionist and discuss your weight gain goal with them for better guidance.

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