On one end of the scale, some people struggle to lose weight, while on the other, a sizable portion of people struggle to gain weight! These folks are frustrated because no matter how much they eat, they never attain the "ideal weight" goal. We have some exciting news for you if you fall into this category! Many dry fruits can assist you in achieving your weight objectives and restore your confidence. Here is a list of some of the best dry fruits for weight gain that will help you easily intake many calories.
10 Best Dry Fruits for Weight Gain with High Calories
Among the various natural resources, dry fruits for weight gain are a simple, tasty, healthy option. Wondering, “Which dry fruit is best for weight gain”? Well, there is not one but many other nutrient-dense dry fruits that can help achieve a healthy body weight such as dates, almonds, raisins, etc. The following is the weight gain dry fruits list that you can add to your diet to gain a healthy body weight:
1. Dates
Well, one of the finest dry fruits for people looking to acquire some healthy weight is dates. Typically, dates have 277 calories per 100g serving. They contain 60%-70% natural sugars, which aid in weight gain. Faster digestion is made possible by these fruits' high dietary fiber content. Dates maintain our body's energy and activity considerably due to their composition. You can consume dates in many different ways, such as whole fruits, soaked dried fruits, or as a sugar substitute in smoothies and milkshakes.
Also Read 12 Ultimate Benefits of Dates to Health
2. Peanuts
Peanuts are one of the most nutritious dry fruits which help in weight gain. It's commonly known that they are good for your health. These dry fruits provide a plentiful supply of protein when consumed in various forms, such as peanut butter or roasted peanuts. The calorific value of peanuts is also very high. Per 100 grams, you can get up to 560 calories. You acquire calories from nutritious sources since they are the ideal balance of proteins and healthy fats. You can gain more lean mass as a result rather than fat.
3. Almonds
If you are looking for which dry fruit has more calories, almonds are a great option to add to your diet if you want to enhance your calorie intake. These dried fruits have the most calories per 100g, making them the greatest for weight growth. They are also abundant in Omega-3 fatty acids, which strengthen your immune system, safeguard your heart, and enhance your cognitive abilities. You can also include almonds as essential carbohydrates and proteins to support your workout and nutritional needs for quick weight gain.
4. Pistachios
Pistachios are an excellent addition to your weight gain diet because they are full of flavor and taste. The calorific value of raw pistachios is extremely high, providing up to 159 calories per 30 grams. In addition to being healthy, pistachios don't have any cholesterol or bad fats. Additionally, they supply you with a range of micronutrients, such as vitamin B6, copper, manganese, and more which are also beneficial for weight gain. Consume a few handfuls of Pistas daily, either as salted or seasoned nuts, or add them to stir-fries and curries for a crunchy texture.
5. Walnuts
Superfoods like walnuts can make you gain weight overall. Walnuts include 587 calories per 100 grams, 65 grams of fat, and 14 grams of carbs. They contain a lot of omega fatty acids, which contribute to weight growth when ingested in slightly larger amounts. Additionally, walnuts are a rich source of dietary fiber, magnesium, iron, and other essential minerals that can help maintain a healthy weight. These qualities make them one of the best dry fruits for weight gain. You can eat whole walnuts or add them to baked foods.
6. Prunes
Prunes, which are dried plums, have a remarkable nutritional profile. They are among the best dry fruits to eat for weight growth because a mere 28g portion only has 67 calories. Prunes contain a lot of dietary fiber, which helps speed digestion and remove "bulk" from the body. This helps you eat healthier by increasing control over your hunger. Prunes are best eaten alone, though they can also be incorporated into your favorite smoothies and bread.
7. Dried Apricots
When raising your daily calorie intake, dried apricots are very potent dry fruits that help in weight gain. These nutrient-dense dry fruits provide 241 calories per 100g serving, making them the perfect dry fruits for weight growth. Dried apricots nourish your body and increase immunity by providing all the necessary vitamins and minerals. Furthermore, these golden fruits are a great source of beta-carotene and as per a study, beta-carotene can help enhance eye health. Besides this, they have dietary fiber that contributes to faster digestion. The ideal way to enjoy dried apricots is in smoothies or as a mid-meal snack.
8. Dried Figs
These energy-dense, dry fruits for weight gain are great to support training meals. Dry fruit increases weight by giving over 200 calories for every 100 grams. It also contains high carbohydrate and mineral content, including copper, iron, and calcium. Soaking the dried figs in warm water and consuming them gives the best results.
9. Raisins
Raisins are the best dry fruits for weight gain. They give more calories than fresh grapes and are a common inclusion in the diet. The calories are derived from carbohydrates and sugar, which helps to gain weight quickly. The dried fruits also contain vital minerals like magnesium, copper, iron, and manganese which also help to improve overall metabolism and health.
10. Cashew Nuts
Cashew nuts are a perfect addition to smoothies, cereals, oats, and other foods because they are not only high in calories but also have a creamy feel. You can consume 553 more calories for every 100g of cashew nuts. Cashew nuts' rich protein content also aids in your efforts to add lean muscle mass. They are a common option among bodybuilders because of this. Additionally, a handful of cashew nuts provide your body with potassium, iron, copper, and phosphorus.
How To Eat Dry Fruits for Weight Gain?
Adding dry fruits to your daily diet for weight gain is fairly simple and easy. You just have to include them in your favorite meals throughout the day. These are some common ways to consume dry fruits to gain weight:
You can add dry fruits, like walnuts or raisins to your salads or cereals as a topping.
Incorporate your favorite dry fruits into your homemade sauces. Also, make sure the dry fruits are well-rehydrated before using any one of them in your recipes.
You can also add dry fruits like walnuts, dates, and almonds to different recipes. But, before their addition to any recipe, make sure they are well soaked in water.
You can add dry fruit to your oatmeal as a topping.
Pistachios and cashews can be nutritious evening snacking options.
Role of Dry Fruits in Weight Gain
Dry fruits provide many health benefits as well as numerous medical benefits. They are known as delicacies but due to their health advantages, they become an essential item. Although dry fruits are sometimes referred to as "diet foods," several can help you grow muscle mass by providing your body with healthy calories. These dry fruits also include a significant amount of carbohydrates and lipids to provide complete nutrition. The easiest strategy to achieve a higher reading on the scale is to eat them whole or include them in smoothies that help you gain weight.
Final Thoughts
Consuming calorie-rich foods with minerals, like dry fruits for weight gain is a good idea. However, one cannot depend on increasing the calorie intake to gain a healthy weight only on these dry fruits. One must combine it with a good training routine. For those who want to bulk up, weight training is highly recommended as it will help to increase muscle volume by keeping fat at bay. However, if someone is underweight, it is always advisable to consider possible health issues before pursuing a proper diet and training program. Many health concerns can affect or contribute to weight loss or the inability to gain weight, like diabetes or thyroid disorders. It is always a great idea to consult a dietician before one makes drastic dietary changes.
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Frequently Asked Questions
Do dry fruits increase weight?
As dry fruits have high-calorie content, they can help increase weight. However, it is crucial to eat them in moderate amounts.
Which dry fruits are best for weight gain?
Dry fruits such as walnuts, almonds, dates, cashews, and raisins are rich in healthy fats and proteins and are calorie-dense, making them best for weight gain.
How to consume almonds for weight gain?
You can add almonds to your evening snacks or smoothies, and even sprinkle them over your salad. However, eat them in moderation for a healthy weight gain.
How can I include dry fruits in my diet plan for weight gain?
You can have dry fruits as snacks, mix them in your oatmeal, add them to your favorite smoothie, or sprinkle them on top of your yogurt.
Do cashews increase weight?
Cashews are highly rich in healthy fats and calories, making them the best dry fruits for weight gain. However, moderation is key for maintaining a well-balanced diet.
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