The best fruit for weight gain is often considered in our diet when we try to gain weight. But it is also doubted that fruits contain low calories. Then, can they be helpful in weight gain?
To solve this problem, I have made a list of the best fruit for weight gain, which will help you gain calories by improving digestion and providing nutrients.
Research has shown that fruits are good for healthy weight gain and weight management.
Papaya
Papayas are a great addition to your diet if you’re looking to gain weight healthily. They are low in calories, with approximately 43 calories per 100 grams, which means you can enjoy them without worrying about excessive calorie intake. What makes papayas particularly valuable is their rich nutrient
content. They are a great source of vitamin C, vitamin A, fiber, and folate.
In terms of healthy weight gain, papayas are excellent for digestion. Their high fiber content aids in smooth digestion, allowing your body to absorb nutrients more effectively. This, in turn, supports your weight gain efforts.
To include papayas in your diet, you can enjoy them fresh in fruit salads, blend them into a tropical smoothie, or simply eat them as a refreshing standalone snack.
Pineapple
Pineapples are one of the best fruit for weight gain and are not only delicious but also beneficial for those seeking to gain weight healthily. They contain around 50 calories per 100 grams, making them a low-calorie yet nutrient-rich option. Pineapples are a good source of vitamin C, vitamin B6,
and manganese.
Kiwifruit
Kiwifruits, with approximately 61 calories per 100 grams, are a nutritious choice for those looking to gain weight. They are rich in vitamin C, vitamin K, and dietary fiber.
These little green fruits can contribute to your healthy weight gain journey by providing essential nutrients and supporting digestive health.
The high fiber content in kiwifruit aids in digestion and overall well-being.
To incorporate kiwifruit into your diet, you can slice and add them to salads, mix them with yogurt, or blend them into a refreshing smoothie. Eating them with the skin on also adds extra fiber.
Cherries
Cherries, at around 50 calories per 100 grams, are both tasty and nutritious. They’re packed with antioxidants, vitamin C, and potassium.
antioxidant properties can help reduce inflammation and promote overall health during weight gain.
Raspberries
Raspberries offer a delightful flavor and health benefits for those aiming for healthy weight gain. They contain approximately 52 calories per 100 grams and are rich in dietary fiber, vitamin C, and manganese.
Raspberries are a valuable addition to your diet as they are fiber-rich, aiding in digestion and helping you feel full, which can support your calorie intake during weight gain.
Incorporate raspberries into your daily meals by adding them to oatmeal, mixing them with yogurt, blending them into smoothies, or using them as a topping for various breakfast items like pancakes and waffles.
Blackberries
Blackberries are a delicious option for anyone seeking to gain weight in a healthy way. With a calorie content of around 43 calories per 100 grams, they’re a guilt-free choice. These berries are rich in vitamins C and K, as well as dietary fiber.
Including blackberries in your diet can contribute to your weight gain journey. Their fiber content supports digestive health, and their vitamins provide essential nutrients your body needs.
Incorporate blackberries into your routine by adding them to yogurt, blending them into smoothies, or enjoying them as a snack on their own. Their tangy sweetness can complement both sweet and savory dishes.
Lychee
Lychees can be a delightful addition to your diet if you’re looking to gain weight healthily. They contain approximately 66 calories per 100 grams and are a good source of vitamin C and copper.
These small tropical fruits can assist in your weight gain efforts by offering essential nutrients. Vitamin C supports your immune system, and the natural sugars in lychees provide a quick energy boost.
To enjoy lychees, peel off the outer skin and savor the juicy flesh. You can eat them fresh, add them to fruit salads, or even freeze them for a cooling treat on a hot day.
Cranberries
Cranberries aren’t just for Thanksgiving – they can be a valuable addition to your diet for healthy weight gain. With around 46 calories per 100 grams, they offer a unique taste along with health benefits. Cranberries are rich in antioxidants, vitamin C, and dietary fiber.Including cranberries in your meals can support your overall well-being. Their antioxidants contribute to reducing inflammation, which is beneficial during weight gain.
Enjoy cranberries by adding them to oatmeal, using them as a tangy addition to salads, or blending them into a refreshing cranberry smoothie.
Figs
Figs are a sweet and nutritious fruit option for those focused on healthy weight gain. They contain approximately 74 calories per 100 grams and are high in dietary fiber, vitamin B6, and potassium.
Figs can aid in your weight gain journey by providing fiber for digestion and potassium for maintaining fluid balance in your body.
Incorporate figs into your diet by eating them fresh, and dried, or adding them to yogurt or oatmeal. You can also pair them with cheeses for a delightful snack.
Oranges
Oranges are not only a classic citrus fruit but also a smart choice for healthy weight gain. With about 43 calories per 100 grams, they’re low in calories yet rich in vitamin C, fiber, and other essential nutrients.
Oranges can contribute to your weight gain goals by providing vitamins that support your overall
health, including your immune system.
Enjoy oranges by peeling and eating them as a snack, juicing them for a fresh and natural beverage, or adding orange segments to salads for a burst of flavor and color.
Bananas
Bananas are a fantastic choice for healthy weight gain. They’re relatively low in calories, with about 89 calories per 100 grams, making them a convenient snack. Bananas are a great source of potassium, vitamin C, and dietary fiber.
Avocado
Avocado is often praised as a superfood, and it’s an excellent addition to a weight-gain diet. Avocado contains approximately 160 calories per 100 grams, mainly from healthy fats. They’re also rich in vitamins E, K, C, and folate.
Coconut Meat
Coconut meat is another calorie-dense option, offering around 354 calories per 100 grams. It’s a good source of healthy fats, fiber, and essential minerals like manganese and copper.
Coconut meat can contribute to weight gain by supplying a concentrated source of calories from fats. These fats are also beneficial for heart health.
You can enjoy coconut meat fresh as a snack, add it to smoothies, or incorporate it into both sweet and savory dishes. It adds a delightful tropical flavor to your meals.
Mango
Mangoes are not only delicious but also nutritious for weight gain. They contain approximately 60 calories per 100 grams and are rich in vitamin C, vitamin A, and dietary fiber.
Mangoes aid in healthy weight gain by providing a range of essential nutrients and antioxidants. They can also help improve digestion due to their fiber content.
Enjoy mangoes fresh as a snack, blend them into smoothies, or use them to add a burst of sweetness to salads and salsas.
Grapefruits
Grapefruits are a refreshing addition to your weight-gain diet. They offer around 42 calories per 100 grams and are packed with vitamin C and dietary fiber.
Grapefruits support weight gain through their fiber content, which promotes a feeling of fullness and aids digestion.
Enjoy grapefruits by slicing them in half and eating the juicy segments, adding them to fruit salads, or squeezing fresh grapefruit juice for a morning boost.
Dates
Dates are a calorie-dense fruit, offering about 282 calories per 100 grams. They are also rich in dietary fiber, potassium, and various vitamins like vitamin B6 and iron.
Dates are an excellent choice for healthy weight gain because they provide a quick source of energy. The high fiber content aids digestion, ensuring you can absorb nutrients efficiently.
You can enjoy dates as a quick and energy-boosting snack, add them to oatmeal or yogurt, or use them
in baking for natural sweetness.
Prunes
Prunes, or dried plums, are a nutritious option with around 240 calories per 100 grams. They are renowned for their digestive benefits due to their high fiber content. Prunes are also rich in vitamins like vitamin K and essential minerals like potassium.
Dried Apricots
Dried apricots provide approximately 241 calories per 100 grams and are a good source of dietary fiber, vitamins A and C, and potassium.
Dried apricots can aid in your weight gain efforts by offering a concentrated source of calories and important nutrients. They also support skin health due to their high vitamin A content.
You can enjoy dried apricots as a portable and nutritious snack, add them to trail mix or chop them into smaller pieces to sprinkle on yogurt or cereal.
Dried Figs
Dried figs are calorie-dense, containing around 249 calories per 100 grams. They are also rich in dietary fiber, calcium, and potassium.
Dried figs can contribute to healthy weight gain by providing a calorie boost and supporting bone health with their calcium content.
Incorporate dried figs into your diet by eating them as a sweet snack, adding them to oatmeal or salads, or using them in baking and cooking.
Raisins
Raisins are a calorie-dense dried fruit, offering approximately 299 calories per 100 grams. They are a good source of energy, dietary fiber, vitamins, and minerals like potassium and iron.
Raisins can support your weight gain goals by providing a concentrated source of calories and nutrients. Their iron content can also help prevent anemia.
Enjoy raisins as a standalone snack, add them to your breakfast cereal, mix them into trail mix, or use them in baking for natural sweetness.
Why add the best fruit for weight gain to your diet?
Fruits play a crucial role in the journey towards healthy weight gain. While they are often associated with weight loss due to their low-calorie content, fruits offer an array of benefits for those looking to increase
their calorie intake.
Fruit contains natural sugars that provide a concentrated source of energy, helping individuals meet their daily calorie goals.
Moreover, fruits are rich in essential vitamins, minerals, and antioxidants, ensuring that the body
receives the necessary nutrients for overall well-being.
The high fiber content in many fruits supports healthy digestion, ensuring efficient absorption of
nutrients and calories.
Furthermore, fruits contribute to balanced nutrition, as they offer a combination of carbohydrates, vitamins, and minerals that complement other food groups in a well-rounded diet.
Fruits also help with hydration and promote a feeling of fullness, which can aid in consuming more calories in a balanced way.
This list of best fruit for weight gain provides diverse flavors to help you achieve your healthy weight gain goals. Feel free to include them in your daily meals and snacks. If you have more questions or
need information on other fruits, please let me know!
Read more: Best vegetables for weight gain
FAQs
How to gain 7 kg in 7 days?
Gaining 7 kg in 7 days is not a healthy or sustainable goal. Instead, focus on a balanced diet and regular exercise to achieve a healthy weight gain of 0.5-1 kg per week.
How to gain 5 kg weight in 1 month?
To gain 5 kg in a month, focus on a calorie-rich diet with a mix of fruits, nuts, and whole grains. Include healthy fats like avocado and olive oil, and consider consulting a nutritionist for a personalized plan.
Which fruit juice is best for weight gain?
Mango juice is a good option for weight gain due to its high calorie and sugar content. However, it's essential to consume it in moderation and balance it with a healthy diet and regular exercise for sustainable weight gain.