Dry fruits can be helpful in increasing weight due to their calorie density, healthy fats, natural sugars, proteins, dietary fiber, and nutrients.
They also provide an easy and convenient way to support overall health. You need to easily find vitamins and minerals in fresh fruits and achieve your goal.
They are a source of natural sugars, dietary fiber, antioxidants, and essential nutrients like potassium and iron.
Choosing the Best 15 Dry Fruits for your Weight gain
- Dates: Dates are rich in natural sugars, calories, and dietary fiber.
- Raisins: Raisins are calorie-dense and provide a quick energy boost.
- Prunes: Prunes are known for their digestive benefits and calorie content.
- Figs: Figs are calorie-rich and offer dietary fiber, calcium, and potassium.
- Apricots: Dried apricots provide a good amount of calories along with essential nutrients.
- Dried Mangoes: Dried mangoes are sweet and calorie-rich, offering vitamins A and C.
- Dried Pineapples: Dried pineapples are tasty and provide vitamin C and dietary fiber.
- Dried Coconut: Coconut flakes or chips are calorie-dense and high in healthy fats.
- Dried Cranberries: They are calorie-rich and contain antioxidants and vitamin C.
- Dried Bananas: Dried bananas provide calories and potassium.
- Dried Papayas: Dried papayas are calorie-dense and offer vitamins and fiber.
- Dried Apples: Dried apple slices are rich in fiber and calories.
- Dried Cherries: These are calorie-dense and contain antioxidants.
- Dried Blueberries: Dried blueberries offer calories and antioxidants.
- Dried Plums (Prunes): In addition to supporting digestion, prunes provide calories and vitamins.
15 Best Dried Fruits known for their high calorie content, along with information on their high protein, fiber, and vitamin content per 100 grams:
|Dried Fruit||Calories (per 100g)||Protein (g)||Dietary Fiber (g)||Vitamin Content (per 100g)|
|Dried Coconut||354||3.3||9.0||Vitamin B6: 0.112 mg|
|Dates||282||2.5||6.7||Vitamin B6: 0.165 mg|
|Dried Bananas||325||2.3||4.3||Vitamin C: 10.6 mg|
|Dried Mangoes||325||2.1||3.7||Vitamin A: 54.9 µg|
|Raisins||299||3.1||3.7||Vitamin B6: 0.174 mg|
|Dried Pineapples||325||1.1||3.6||Vitamin C: 47.8 mg|
|Dried Papayas||325||1.5||5.9||Vitamin A: 1147 IU|
|Dried Blueberries||325||2.0||9.7||Vitamin C: 21.0 mg|
|Dried Plums (Prunes)||240||2.2||7.1||Vitamin K: 59.5 µg|
|Figs||249||3.3||9.8||Vitamin K: 3.3 µg|
|Dried Apricots||241||2.2||7.3||Vitamin A: 96 µg|
|Dried Apples||346||1.0||12.0||Vitamin C: 0.5 mg|
|Dried Cranberries||325||0.4||5.0||Vitamin C: 0.6 mg|
|Dried Cherries||325||1.0||2.5||Vitamin C: 0.1 mg|
|Dried Grapes (Raisins)||299||3.1||3.7||Vitamin B6: 0.123 mg|
How to Eat Dry Fruits for Weight Gain
These dried fruits are eaten dried and are also popular for their sweet and often chewy texture. Dried fruit benefits you can eat these in many ways, in the morning during breakfast, and during dinner.
Dry Fruits for Weight Gain, you must consume more calories than you need for maintenance, also known as calorie surplus. On the other hand, you can enjoy it as a snack, add it to baked goods, use it in cooking, or add it to cereals, salads, and desserts.
Dry Fruits are good for weight gain here are some tips on how to include dry fruits in your diet effectively:
- Snacks: Dry fruits make excellent snacks between meals. Carry a small portion in a resealable bag or container for a quick energy boost during the day.
- Add to Cereals: Sprinkle chopped or whole dry fruits like dates, raisins, or figs over your morning cereal or oatmeal for added calories and nutrients.
- Blend into Smoothies: Incorporate dry fruits into your smoothies for extra calories and flavor. They pair well with yogurt, milk, and various fruits.
- Mix into Trail Mix: Create your own trail mix by combining different dry fruits with nuts and seeds. This mix is a portable and calorie-rich snack.
- Baking: Use chopped dry fruits in baking recipes like cookies, muffins, or energy bars to add both flavor and calories.
- Yogurt and Parfaits: Layer dry fruits with yogurt and granola to create a calorie-packed parfait.
- Salads: Sprinkle dry fruits like cranberries or chopped apricots over salads for a sweet and crunchy element.
- Nut Butter: Spread nut butter (like almond or peanut butter) on whole-grain bread or crackers and top with sliced dry fruits for a calorie-rich snack.
- Rice or Grain Dishes: Add chopped dry fruits to rice pilafs or grain dishes for added texture and flavor.
- Homemade Energy Balls: Make energy balls by blending dry fruits with nuts, honey, and oats. Roll them into bite-sized balls for a calorie-dense snack.
- Garnish: Use finely chopped dry fruits as a garnish for desserts, such as ice cream, puddings, or cakes.
- Dried Fruit Mix: Create your own dried fruit mix with a variety of your favorites. Store it in an airtight container for easy access.
Dry Fruits Powder for Weight Gain for Adults
Dry fruit powders can be a convenient way for adults to increase their calorie intake and support weight gain. Here’s how you can use dry fruit powders effectively:
- Homemade Dry Fruit Powder: You can make your own dry fruit powder by blending a mix of calorie-dense dry fruits like almonds, cashews, walnuts, pistachios, and dates. Ensure the dry fruits are unsalted and not roasted. This homemade powder can be added to various dishes.
- Mix with Milk or Yogurt: Mix a spoonful of dry fruit powder with a glass of milk or yogurt. This can serve as a calorie-rich and protein-packed snack or even a meal replacement if needed.
- Smoothies: Incorporate dry fruit powder into your smoothies. Blend it with fruits, vegetables, yogurt, or milk to create a nutrient-dense and calorie-rich beverage.
- Oatmeal or Cereals: Sprinkle dry fruit powder on your morning oatmeal or breakfast cereals. It enhances the flavor and adds calories.
- Baking: Use dry fruit powder as an ingredient in baking recipes such as muffins, pancakes, or energy bars. It not only adds flavor but also boosts the calorie content.
- Porridge: Add dry fruit powder to your porridge or hot cereal for a hearty and calorie-rich breakfast.
- Nut Butter: Mix dry fruit powder into nut butter (e.g., almond or peanut butter) and spread it on whole-grain bread or crackers for a calorie-dense snack.
- Energy Balls: Combine dry fruit powder with honey, oats, and seeds to create energy balls. These bite-sized snacks are calorie-packed and convenient for on-the-go consumption.
- Customize Recipes: Get creative by adding dry fruit powder to recipes like soups, sauces, or even salad dressings to enhance both flavor and nutrition.
- Store Conveniently: Store your dry fruit powder in an airtight container in a cool, dry place to maintain its freshness.
People also ask
- Which dry fruit is good for weight gain?: Dates, raisins, prunes, and figs are excellent choices due to their calorie density and natural sugars.
- Can we eat dry fruits at night for weight gain?: Yes, you can eat dry fruits at night for weight gain. They provide a source of healthy calories but remember to consume them in moderation to avoid overeating before bedtime.
- Do nuts increase weight?: Nuts are calorie-dense and can contribute to weight gain when consumed as part of a balanced diet. They provide healthy fats, protein, and essential nutrients.
- How many raisins to gain weight?: The quantity of raisins needed to gain weight varies from person to person and depends on individual calorie needs. Start with a small handful (around 30 grams) daily and adjust your intake based on your weight gain goals and overall diet.
- Best dried fruit for weight gain?: Dates are often considered one of the best dried fruits for weight gain due to their high calorie content and natural sugars. However, a variety of dried fruits can be beneficial when consumed in moderation.