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High Calories Fruits

High Calories Fruits

When it comes to gaining weight in a healthy way, high calorie fruits can be incredibly beneficial. These fruits not only provide the necessary calories but are also packed with essential nutrients that support overall health. Whether you're looking to build muscle, Muscle Recovery from illness, or simply want to increase your daily calorie intake, High calorie fruits are an excellent addition to your diet.

Key Takeaways

  • High calorie fruits are essential for healthy weight gain.
  • These fruits are nutrient-dense and offer various health benefits.
  • Incorporating a variety of High calorie fruits can enhance your diet.

What Are High calorie Fruits?

High calorie fruits are fruits that contain a higher number of calories per serving compared to others. These fruits are rich in natural sugars, healthy fats, and carbohydrates, making them perfect for those looking to gain weight. Including these fruits in your diet can help you achieve your calorie goals while providing essential vitamins, minerals, and fiber.

Benefits of High calorie Fruits

High calorie fruits offer numerous benefits beyond just helping with weight gain:

  • Nutritional Value: They are packed with vitamins, minerals, and antioxidants that support overall health.
  • Energy Boost: The natural sugars in these fruits provide a quick and sustained energy boost.
  • Healthy Fats: Some High calorie fruits contain healthy fats that are beneficial for heart health.
  • Fiber: The fiber content aids in digestion and keeps you feeling full longer.
high calories fruits

Top High calorie Fruits


  • Caloric Content: Approximately 160 calories per 100 grams
  • Nutritional Breakdown: High in healthy fats, vitamin E, and potassium
  • Health Benefits: Supports heart health, improves digestion, and helps in muscle recovery


  • Caloric Content: Approximately 89 calories per 100 grams
  • Nutritional Breakdown: Rich in potassium, vitamin B6, and vitamin C
  • Health Benefits: Provides energy, aids in muscle recovery, and supports a healthy diet


  • Caloric Content: Approximately 277 calories per 100 grams
  • Nutritional Breakdown: High in fiber, potassium, and iron
  • Health Benefits: Promotes digestive health, provides a natural energy boost, and supports heart health

Coconut Meat

  • Caloric Content: Approximately 354 calories per 100 grams
  • Nutritional Breakdown: High in healthy fats, fiber, and manganese
  • Health Benefits: Supports metabolism, improves digestion, and boosts energy levels


  • Caloric Content: Approximately 69 calories per 100 grams
  • Nutritional Breakdown: Rich in antioxidants, vitamins C and K
  • Health Benefits: Supports heart health, provides a natural energy boost, and aids in hydration


  • Caloric Content: Approximately 60 calories per 100 grams
  • Nutritional Breakdown: High in vitamin C, vitamin A, and fiber
  • Health Benefits: Supports immune health, improves digestion, and provides antioxidants

Healthy eating habits involve choosing a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, while minimizing processed foods, sugars, and unhealthy fats to enhance overall health and well-being.Read out full blog - Healthy eating habits


  • Caloric Content: Approximately 74 calories per 100 grams
  • Nutritional Breakdown: High in fiber, potassium, and calcium
  • Health Benefits: Promotes bone health, supports digestion, and provides a natural energy boost


  • Caloric Content: Approximately 83 calories per 100 grams
  • Nutritional Breakdown: Rich in antioxidants, vitamin C, and fiber
  • Health Benefits: Supports heart health, boosts immune function, and aids in digestion


  • Caloric Content: Approximately 299 calories per 100 grams
  • Nutritional Breakdown: High in iron, potassium, and antioxidants
  • Health Benefits: Supports healthy blood pressure, provides a natural energy boost, and aids in digestion

Passion Fruit

  • Caloric Content: Approximately 97 calories per 100 grams
  • Nutritional Breakdown: High in fiber, vitamin C, and antioxidants
  • Health Benefits: Supports digestive health, boosts immune function, and provides antioxidants

Nature's Powerhouses: High calorie Fruits for Weight Gain

Looking to gain weight in a healthy way? Look no further than the produce aisle! Fresh fruits, especially those bursting with calories, can be a delicious and nutritious way to support your weight gain goals. Here's why these fruits are fantastic choices:

  • Calorie Dense: These fruits pack a punch in the calorie department. For example, a medium banana offers around 105 calories, while a cup of mango clocks in at about 100 calories. This concentrated source of energy helps you consume a surplus of calories, which is necessary for weight gain.
  • Nutrient Rich: These aren't just empty calories! These fruits are loaded with essential vitamins, minerals, and fiber. Bananas are a great source of potassium, important for muscle function and heart health. Mangoes are brimming with vitamin A, which supports healthy vision and immunity. This ensures your body gets the nutrients it needs to thrive while gaining weight.
  • Natural Sugars: Fresh fruits provide a natural source of sugar for sustained energy. Unlike processed sugars, these fruits come with a package of fiber that helps regulate blood sugar levels and keeps you feeling fuller for longer.
  • Versatility: The beauty of fresh fruits is their versatility! Enjoy them on their own as a refreshing snack, blend them into power smoothies for a post-workout boost, or add them to yogurt parfaits and oatmeal for a calorie-rich breakfast.

Fruity Champions for Weight Gain:

  • Bananas: A classic for a reason, bananas are readily available, affordable, and a great source of complex carbohydrates and potassium.
  • Mangoes: These tropical delights are not only delicious but also packed with vitamins and fiber.
  • Dried Fruits: While fresh is best, dried fruits like raisins, dates, and figs are even more calorie-dense due to their concentrated sugar content. Enjoy them by the handful or incorporate them into trail mix for a portable, energy-boosting snack.
  • Avocados: This creamy fruit is unique on this list because it's loaded with healthy fats in addition to being a good source of calories. Pair avocado slices with whole-wheat toast or blend them into a smoothie for a satisfying and nutritious snack.

Dried Fruit Powerhouses:

For an extra calorie boost, consider dried fruits like dates, raisins, and figs. These concentrated sources of energy and nutrients are perfect for Healthy Snacks for Kids on the go. They can be easily added to smoothies, yogurt parfaits, or enjoyed on their own. Here are some ideas for delicious and nutritious dried fruit snacks:

  • Trail Mix: Combine dried fruits with nuts, seeds, and whole-grain cereal for a satisfying mix of textures and flavors.
  • Date Nut Butter Bites: Stuff Medjool dates with your favorite nut butter for a naturally sweet and protein-packed treat.
  • Energy Balls: Blend dried fruits, nuts, seeds, and oats into bite-sized energy balls for a pre-workout or afternoon pick-me-up.
  • Yogurt Parfait: Layer yogurt with granola, dried fruits, and a drizzle of honey for a layered breakfast or snack.
  • Stuffed Avocados: Scoop out some avocado flesh and fill the cavity with a mix of dried fruits and chopped nuts for a creamy and crunchy combination.

High Calorie Foods for Weight Gain and Benefits

Apart from High calorie fruits, there are other foods that can help you gain weight healthily. These include nuts, seeds, whole grains, and healthy fats. Including a variety of High calorie foods in your diet ensures you get a balanced intake of all essential nutrients.


  • Balanced Nutrition: Provides a range of nutrients necessary for overall health.
  • Sustained Energy: High calorie foods offer sustained energy throughout the day.
  • Muscle Building: Supports muscle growth and recovery, essential for those engaging in regular exercise.

High Calorie Indian Meal Plan


Avocado Toast:

  • A popular breakfast or snack dish made with mashed avocado spread on toasted bread.
  • Whole grain bread is a healthy choice for the base as it provides fiber and complex carbohydrates.
  • The avocado adds a creamy texture, healthy fats, and essential nutrients.

Smoothie with Bananas, Dates, and Almond Milk:

  • A blended drink made with fruits, milk, and sometimes other ingredients like yogurt or protein powder.
  • This specific smoothie uses bananas for sweetness and creaminess, dates for additional sweetness and a chewy texture, and almond milk for a dairy free and nut-based milk option.

Lentil Curry with Coconut Meat:

  • This dish combines protein-rich lentils with a flavorful coconut-based sauce. Here's a breakdown:
  • Lentils: A type of legume high in fiber and protein. They cook relatively quickly and absorb the flavors of the curry sauce.
  • Coconut Meat: Typically refers to the white, fleshy part inside a mature coconut. In a lentil curry, it might be grated, chopped, or even puréed to add creaminess and a touch of sweetness. Some recipes might use coconut milk instead, achieving a similar effect.
  • Curry Sauce: The base of the dish, usually made with a blend of spices like turmeric, coriander, cumin, and chili powder. It can vary in color and spiciness depending on the recipe.

Brown Rice and Vegetable Stir-Fry with Raisins:

  • This dish offers a healthy mix of whole grains and vegetables with a sweet twist. Here's a closer look:
  • Brown Rice: A whole grain option higher in fiber and nutrients compared to white rice.
  • Vegetable Stir-Fry: A cooking technique where vegetables are stir-fried in a hot pan with a small amount of oil. This results in crisp-tender vegetables with vibrant colors.
  • Raisins: Dried grapes that add a touch of sweetness and chewy texture to the stir-fry. They also bring a pop of color and a burst of concentrated fruit flavor.
high calorie fruits


Mango Salad with Mixed Greens and Quinoa:

  • This salad is a delightful combination of sweet, savory, and crunchy textures. Here's a breakdown:
  • Mango: The star of the show! Its sweetness and juicy flavor are a perfect contrast to the other ingredients.
  • Mixed Greens: A blend of various leafy vegetables like spinach, romaine lettuce, arugula, or kale. They add freshness, vitamins, and fiber.
  • Quinoa: A complete protein grain with a slightly nutty flavor and fluffy texture. It provides a filling base for the salad.

Pomegranate and Walnut-Stuffed Paratha:

  • This dish is a flavorful flatbread with a sweet and savory filling. Here's what's inside:
  • Paratha: A layered flatbread made from whole wheat flour. It's often cooked on a griddle with butter or oil, giving it a flaky texture.
  • Pomegranate: The ruby-red arils (seeds) of the pomegranate add a sweet-tart flavor and a beautiful pop of color to the filling.
  • Walnuts: Chopped walnuts provide a delightful crunch and a rich, nutty taste.


Fresh Grapes and Figs:

  • These are two delicious and naturally sweet fruits:
  • Grapes: Come in a variety of colors (red, green, black, etc.) and offer a juicy, refreshing taste. They can be seedless or contain small edible seeds. Grapes are a good source of vitamins and antioxidants.
  • Figs: Have a unique teardrop shape and a soft, almost jammy texture. Their sweetness can be delicate or intense depending on the variety. Figs are a good source of fiber and potassium.
  • Both grapes and figs can be enjoyed on their own as a healthy snack, or incorporated into various dishes like salads, desserts, or yogurt parfaits.

Coconut Meat and Dried Fruit Mix:

  • This is a delicious and portable snack combining the creaminess of coconut with the sweetness and variety of dried fruits. Here's a breakdown:
  • Coconut Meat: The white, fleshy part inside a mature coconut, usually dried or shredded. It adds a delightful chewiness, healthy fats, and a subtle sweetness to the mix.
  • Dried Fruit Mix: A combination of various dried fruits, like raisins, cranberries, apricots, mangoes, etc. Each fruit offers its own unique flavor, texture, and nutrient profile.
  • This mix provides a good source of fiber, vitamins, and minerals, making it a healthy on-the-go option. You can also add other ingredients like nuts or seeds for extra protein and healthy fats.

High Calorie Foods to Avoid

While High calorie foods are essential for weight gain, some high calorie foods can be unhealthy and should be avoided. These include:

  • Sugary Snacks: High in calories but low in nutritional value.
  • Fried Foods: High in unhealthy fats and can lead to weight gain in an unhealthy way.
  • Processed Foods: Often high in calories, sugars, and unhealthy fats.

How to Incorporate High Calorie Fruits into Your Diet

  • Smoothies: Blend High calorie fruits like bananas, dates, and mangoes into smoothies.
  • Salads: Add avocado, pomegranate, and raisins to salads for a calorie boost.
  • Snacks: Keep dried fruits like figs and raisins handy for quick, High Protein Snack.
  • Meals: Incorporate fruits like coconut meat and grapes into main meals and desserts.

Comparison Table of High calorie Fruits

Fruit Calories (per 100g) Key Nutrients Health Benefits
Avocado 160 Healthy fats, vitamin E, potassium Heart health, digestion, muscle recovery
Banana 89 Potassium, vitamin B6, vitamin C Energy boost, muscle recovery, healthy diet
Dates 277 Fiber, potassium, iron Digestive health, energy boost, heart health
Coconut Meat 354 Healthy fats, fiber, manganese Metabolism, digestion, energy levels
Grapes 69 Antioxidants, vitamins C and K Heart health, energy boost, hydration
Mangoes 60 Vitamin C, vitamin A, fiber Immune health, digestion, antioxidants
Figs 74 Fiber, potassium, calcium Bone health, digestion, energy boost
Pomegranates 83 Antioxidants, vitamin C, fiber Heart health, immune function, digestion
Raisins 299 Iron, potassium, antioxidants Blood pressure, energy boost, digestion
Passion Fruit 97 Fiber, vitamin C, antioxidants Digestive health, immune function, antioxidants


High calorie fruits are an essential part of a healthy weight gain diet. They provide not only the necessary calories but also a wealth of nutrients that support overall health. By incorporating a variety of high calorie fruits into your daily meals and snacks, you can achieve your weight gain goals in a nutritious and delicious way.

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