11 Healthy, High-Calorie Fruits to Help You Gain Weight

Medically Reviewed on 9/23/2022
11 Healthy, High-Calorie Fruits
Certain fruits are high in calories and dense in nutrients.

The need to gain weight might arise for a variety of reasons, including improved athletic performance or overall health. To gain weight, you do not necessarily need to eat a lot of junk food.

A variety of higher-calorie, nutrient-dense fruits can help you gain weight.

  • Combining a few of the mentioned fruits into your meals or snacks can help you increase your daily calorie intake and aid to gain weight healthily.
  • Additionally, combining these fruits with a protein or fat source can add extra calories while ensuring that your blood sugar levels stay constant.

By incorporating the listed high-calorie fruits below into your diet, you can quickly gain weight in a healthy way.

11 high-calorie fruits for weight gain

1. Bananas

Many high-calorie, power smoothies, and drinks are made with bananas as their main ingredient. Bananas are complex carbohydrates that help maintain energy levels. They are affordable and readily available all year round. High potassium levels in bananas help improve blood circulation and blood vessel health. Additionally, it contains a lot of water, which keeps your body hydrated.

One medium banana contains:

Nutrient Amount
Calories 105
Protein 1 gram
Fat 0.4 grams
Carbs 27 grams
Manganese 1 percent of the daily value (DV)

2. Mangoes

A food that greatly increases energy levels and could be incorporated into milkshakes, smoothies, yogurt, and ice cream, among other foods. Additionally, it has a lot of fiber, pectin, and vitamin C.

One medium mango contains:

Nutrient Amount
Calories 99
Protein 1.4 grams
Fat 6 grams
Carbs 25 grams
Vitamin C 67 percent of the DV

3. Grapefruits

One of the healthiest citrus fruits. The fruit has been linked to a reduction in blood levels of harmful low-density lipoprotein cholesterol and is one of the world's richest sources of vitamin C. You can drink its juice, eat it raw, or add it to salads.

Half a grapefruit, about 3 and ¾ inches in diameter (123 grams), contains:

Nutrient Amount
Calories 52
Fat 0.2 gram
Sodium 0 mg
Carbohydrates 13.2 grams
Fiber 2 grams
Sugars 8.5 grams
Protein 0.9 grams
Vitamin C 38.4 mg
Vitamin A 71.3 mcg

4. Blueberries

Are among the healthiest fruits, yet blueberries have the most calories. Antioxidant-rich blueberries are wonderful for the heart, brain, immune system, eyes, blood, and other body systems. They go well with salads, as snacks, in smoothies, and with yogurt, desserts, and shakes.

One cup (148 grams) or one serving of raw blueberries contains:

Nutrient Amount
Calories 84
Fat 0.5 gram
Sodium 1.5 mg
Carbohydrates 21 grams
Fiber 3.6 grams
Sugars 15 grams
Protein 1 gram
Vitamin C 14.4 mg

5. Coconut flesh

Although not officially a fruit, the cream or flesh of the coconut has the highest nutritional and calorie value among all its parts. It is a terrific source of heart-healthy fats for people trying to gain weight. Additionally, coconut creams are available in sweetened and canned varieties, which can add unneeded calories to your diet and should be avoided.

One ounce of coconut meat contains:

Nutrient Amount
Calories 99
Protein 1 gram
Fat 9.4 grams
Carbs 4.3 grams
Manganese 17 percent of the DV

6. Avocados

Are superfoods with various health advantages, healthy fats, and antioxidants. Avocados are high in fat and calories. One gram of fat has more calories than that carbohydrates. However, avocados have one of the greatest nutrient profiles on the planet because of the nearly 20 vitamins and minerals they contain.

Half a medium avocado contains:

Nutrient Amount
Calories 130
Protein 1 gram
Fat 12 grams
Carbs 6 grams
Vitamin C 6 mg

7. Dried fruits

Because normal fruits contain water, dried fruits have even more calories than regular fruits. Dried fruits have a larger calorific value per gram than fresh fruits because the natural sugars in them are concentrated. Choose your favorite dried fruit to snack on before going to the gym for a quick energy boost.

A 100-gram serving of dried fruits contains:

Nutrient Amount
Calories 359
Fat 2.7 grams
Carbs 83 grams
Protein 1 gram
Vitamin C 93 percent

8. Grapes

Are rich sources of antioxidants and include polyphenol, which protects against a wide range of metabolic conditions and malignancies involving the esophagus, lungs, mouth, pharynx, endometrium, pancreas, prostate, and colon. Resveratrol, a type of polyphenol present in the skin of red grapes, gives red wine its beneficial effects on heart health. However, grape jams and jellies can be quite sweet and calorie-dense.

One cup of grapes (92 grams) contains:

Nutrient Amount
Calories 62
Fat 0.3 gram
Sodium 2 mg
Carbohydrates 16 grams
Fiber 1 gram
Sugars 15 grams
Protein 0.6 gram
Vitamin C 3.68 mg
Vitamin K 13.4 mcg
Vitamin A 4.6 mcg

9. Pears

Have a high carbohydrate content (27 percent of total calories). Although the fruit has a high-carb content, its glycemic index is relatively low, which is excellent for people with diabetes. The soluble and insoluble fiber in pears are beneficial for the digestive system and gastrointestinal health.

One medium-sized pear (178 grams) contains:

Nutrient Amount
Calories 101
Fat 0.3 gram
Sodium 1.8 mg
Carbohydrates 27 grams
Fiber 5.5 grams
Sugars 17 grams
Protein 0.6 gram
Vitamin K 7.8 mcg
Potassium 206 mg

10. Plums

High in vitamins A, C, and K; folate, and other important nutrients. Potassium, fluoride, phosphorus, magnesium, iron, calcium, and zinc are among the minerals found in plums. They contain a lot of dietary fiber.

One medium-sized plum (66 grams) with a diameter of about 2 1/8 contains:

Nutrient Amount
Calories 30
Fat 0.2 gram
Sodium 0 mg
Carbohydrates 7.5 grams
Fiber 0.9 gram
Sugars 6.6 grams
Protein 0.5 gram
Vitamin C 6.27 mg
Vitamin A 11.2 mcg

11. Durian

Has the highest percentage of sugar of all fruits, making it the fruit with the most calories in the world. You can gain a lot of weight if you consume it daily. The only issue is that it takes some getting used to. Because of this fruit's extremely foul smell, most people find it unpleasant.

One ounce of durian contains:

Nutrient Amount
Calories 42
Protein 42 grams
Fat 1.51 grams
Carbs 7.68 grams
Vitamin C 5.6 mg


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Other high-calorie fruits to help you gain weight


Regularly consuming raisins might significantly contribute to weight gain. By incorporating them into salads, yogurt, oatmeal, and other foods, you may easily have a high-calorie diet.

A one-ounce serving of raisins contains:

Nutrient Amount
Calories 85
Protein 1 gram
Fat 1 gram
Carbs 22 grams
Potassium 4.5 percent


Rich in nutrients and provides energy. Dates have been consumed by travelers through the Mediterranean and desert for generations. Due to its high-calorie content, it served as the main ingredient in the desert trail mix.

One date contains:

Nutrient Amount
Calories 23
Protein 2 grams
Fat 0.4 grams
Carbs 6.23 grams
Potassium 54 mg

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Medically Reviewed on 9/23/2022
Image Source: iStock images

Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3151731/

Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578962/