7 Best Dry Fruits for Weight Gain (High Calorie…!)

The idea of weight gain is simple enough. All you need to do is intake more calories than you burn. But there’s a difference between eating blindly and preparing a specific diet for healthy weight gain.

It’s understandable if you want to put on some extra pounds quickly. But you don’t want to compromise the health of your body for the sake of your appearance. Better be skinny than inject a large number of unhealthy foods in your tummy, right?

Fortunately, there are some high-calorie dry fruits that can accelerate your weight gain journey. The good thing about incorporating dry fruits into your balanced diet is that they don’t take up a lot of space. They’re not technically a meal, so you can keep eating them forever!

And come on, don’t make that face! When we speak of dry fruits, you’re no longer thinking of those bland, flavorless, and inedible ingredients. Instead, many high-calorie dry fruits for weight gain might even fall under the “delicious” category.

Either way, whether you like it or not – consuming dry fruits could be one of the healthiest and quickest ways to increase your body weight in a healthy manner.

Do Dry Fruits Increase Weight?

Yes, dry fruits are highly effective for increasing your body weight. They have high amounts of calories and other nutritious elements in small portions, allowing individuals to consume large portions without any negative health problems.

That being said, consuming dry fruits for weight gain without planning is not a feasible option. Sure, they are mostly healthy. But too much of anything is not good for your body. So be vigilant and responsible while preparing a diet chart for yourself.

There’s a good reason why most dieticians include dry fruits in a “weight-gain diet”. What are dried fruits? They are basically the same as regular fruits, but without any water content.

When water is removed, either through natural or synthetic drying methods, it leaves behind a tiny snack, densely packed with healthy calories. They have the same micronutrient content as any normal healthy fruit but are easier to store and consume.

Let us now move on to the important bit – what are the high-calorie dry fruits that are best for a healthy and quick weight-gain journey?

7 Best Dry Fruits for Weight Gain

For many people, trying to gain weight is a huge struggle. It requires healthy dietary habits that can guarantee constant calorie surplus. Some people, however, find it difficult to keep up with a balanced, protein-rich, and nutritious diet.

A good way around this situation is to incorporate dried fruits into your diet. They are rich in calories, easy to consume, tasty, and easily accessible.

Mentioned below are some of the best dry fruits that many dieticians would recommend for a healthy weight gain process.

Dates

Dates are one of the most commonly available dried fruits in any country including the United States. Want some better news? They have high amounts of natural sugars, making them one of the best dry fruits for weight gain.

Apart from the high-calorie count, which is a dream for many pursuing the weight-gain journey, dates also provide some added benefits. They are rich in fiber content, for instance, which can have a good effect on your digestion.

High amounts of sugar in dates will also keep your body active and energized throughout the day. Because of this, many people consume dates when they are practicing intermittent fasting.

The nutrient composition of one regular date (24 grams) is as follows:

Dried Apricots

Another calorie-rich alternative is a delicious serving of dried apricots. Not only do they fall under the highest category of weight gain dry fruits, but also contribute to other areas of development and health.

For instance, dried apricots are a good source of fiber and other essential nutrients including vitamins C and A, calcium, potassium, and so on. The composition of this dried fruit is perfect if you want to gain healthy weight and boost your immune response system.

Moreover, the fruits also possess beta-carotene (vitamin A in the body), which upon consumption, is good for improving the health of the skin and eyes.

The nutrient composition of 1 ounce of dried apricots (28 grams) is as follows:

Dried Figs

The popular opinion is that while dried figs are not that delicious or pleasant to consume, they are certainly one of the most effective dry fruits for weight gain. They have a high calorie count which will make the journey quicker.

Apart from weight gain, dry figs are also effective in giving your health and body an overall boost. The nutritious composition consisting of high carbohydrate composition, rich fibers, and essential minerals aid the process.

If you don’t want to consume figs directly, as that might be too bland for your taste, you might consider mixing them up with something that tastes better.

Usually, people tend to consume dried figs by leaving them in hot water for around half an hour. After that, they become fit for being mixed with smoothies and milkshakes. This will make their consumption easier. This way, you can consume even 100 grams of figs, giving you around 200 calories.

The nutrient composition of 1 ounce of dried figs (28 grams) is as follows:

Prunes

Prunes are essentially dried plums and are densely packed with energy-inducing nutrients. They also offer decent calorific value, making them a great option for those looking to gain body weight. Eating prunes is also good for a person’s digestion, owing to its rich fiber content.

Apart from having a rich nutritional composition, prunes also come with a rich texture and tasty flavor, making them easy to eat frequently. The presence of unique antioxidants in prunes also makes them a very healthy, versatile option.

The one drawback to this versatile dried fruit is that recent studies have revealed that consuming prunes regularly can result in reduced appetite. So if you wish to gain weight by eating frequent meals, perhaps you should only eat small portions of prunes with your meals.

The nutrient composition of 1 ounce of prunes (28 grams) is as follows:

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Raisins

Next, we move to the category of dry fruits that are both healthy as well as delicious. The foremost name in this sector, of course, is going to be raisins.

There is nothing that is not interesting about dried grapes which are available in the market in different shapes, sizes, and compositions. They are also easily available in the United States, which is always a plus for fitness enthusiasts.

Apart from having a good calorie composition, raisins are also rich in essential vitamins and other nutritious elements. Because of their delicious taste, you can also consume them directly without adding them to any meals.

The nutrient composition of 1 ounce of raisins (28 grams) is as follows:

Sultanas (Golden Raisins)

Perhaps you might have heard of golden raisins. The term is fairly popular in the United States. The rest of the world knows the popular dried fruit as sultanas.

Unlike regular raisins, sultanas are made by drying specific seedless grapes that are green in color. Sultanas provide better calorific value when compared to regular raisins. They are also a handsome source of fiber, potassium, and beneficial antioxidants.

Because of the presence of high amounts of natural sugar, golden raisins are perfect for people with a guilty sweet tooth. The only difference is that there will be no guilt while consuming sultanas.

The best way to consume this dried fruit, like other raisins, is by leaving them soaked in water for a while. Because of how good they taste, you can either consume them directly or combine them in a meal such as salad or with other ingredients like cheese or nuts.

The nutrient composition of 1 ounce (28 grams) of sultanas is as follows:

Currants

These small, black, and sweet weight gain dry fruits also belong to the family of dried grapes, quite like sultanas and raisins. The difference is that currants are derived from a specific variety of grape – the “Black Corinth”.

Currants taste as good as they look. Small in size but powerful and sweet-tangy on the tongue, currants offer high-calorie content for people seeking to gain a healthy body weight.

The presence of negligible amounts of fats alongside decent protein and carbohydrate distribution makes the dry fruit highly versatile and healthy. People embarking on the weight-gain journey can easily consume currants directly or with a meal.

The nutrient composition of 1 ounce of currants (28 grams) is as follows:

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Wrapping Up

Relying on dry fruits for weight gain is an effective practice. Not only are they easier to consume, but they are also densely packed with energy and offer efficient calorific values.

For people struggling with calorie intake, the availability of healthy dry fruits is a great blessing. They can incorporate these in their daily diet plans alongside other meals or consume them directly. Either way, the reward is a fine, healthy set of calories.