If you’re trying to gain weight, fruit might not be the first food you think of. But some fruits are rich in natural sugars, healthy fats and calories, and they also bring vitamins, minerals and fibre. Here are 17 fruits that can help, with approximate calories per 100 g, and simple ways to eat more of them.
Quick answer: The highest-calorie fresh fruits are avocado, banana, jackfruit, passion fruit, custard apple and sapota (chikoo). Dried fruits like dates, raisins, figs and apricots are even more calorie-dense. Add them to milkshakes, smoothies, oats and curd to raise your daily calories easily.
Why Fruit Can Help You Gain Weight
Gaining weight means eating more calories than you burn. Fruit makes this easier because it’s easy to eat between meals and blends well into high-calorie shakes. It won’t build muscle on its own, so combine it with enough protein and strength training.
17 High-Calorie Fruits for Weight Gain
1. Banana
Easy to carry, filling and great in milkshakes. A large banana gives you around 120 calories.
Approx. per 100 g: about 89 kcal, 23 g carbs
2. Avocado
One of the most calorie-dense fruits, thanks to healthy monounsaturated fats. Mash it on toast or blend it into shakes.
Approx. per 100 g: about 160 kcal, 15 g fat
3. Mango
Sweet and loved across India. A mango milkshake is an easy calorie boost.
Approx. per 100 g: about 60 kcal, 15 g carbs
4. Grapes
Easy to snack on by the handful. Raisins (dried grapes) are far higher in calories.
Approx. per 100 g: about 69 kcal
5. Pineapple
Refreshing and rich in vitamin C. Add it to smoothies or curd bowls.
Approx. per 100 g: about 50 kcal
6. Guava
Lower in calories, but high in vitamin C and fibre. Pair it with nuts for a balanced snack.
Approx. per 100 g: about 68 kcal
7. Kiwi
Packed with vitamin C. Good in fruit bowls with yogurt and honey.
Approx. per 100 g: about 61 kcal
8. Papaya
Light on calories but good for digestion. Blend it with milk and banana to raise the calories.
Approx. per 100 g: about 43 kcal
9. Figs (Anjeer)
Dried figs are a great weight-gain snack and a source of fibre and calcium.
Approx. per 100 g: fresh about 74 kcal, dried about 250 kcal
10. Pomegranate
Rich in antioxidants. Sprinkle the seeds on oats or curd.
Approx. per 100 g: about 83 kcal
11. Passion Fruit
Higher in fibre and calories than many fruits.
Approx. per 100 g: about 97 kcal
12. Lychee
Sweet and juicy, with a good amount of vitamin C.
Approx. per 100 g: about 66 kcal
13. Jackfruit
One of the higher-calorie fresh fruits and very filling.
Approx. per 100 g: about 95 kcal
14. Custard Apple (Sitaphal)
Creamy, sweet and calorie-rich. Great on its own or in shakes.
Approx. per 100 g: about 94 kcal
15. Blackberries
Low in calories but high in fibre and antioxidants. Add them to calorie-dense smoothies.
Approx. per 100 g: about 43 kcal
16. Dragon Fruit
Mild and refreshing, with fibre and vitamin C.
Approx. per 100 g: about 60 kcal
17. Sapota (Chikoo)
Naturally sweet and calorie-rich. A chikoo milkshake is a popular weight-gain drink.
Approx. per 100 g: about 83 kcal
Easy Ways to Eat More High-Calorie Fruit
- Banana peanut butter shake: 2 bananas, 1 glass of milk, 1 tablespoon peanut butter and a handful of oats. This gives roughly 600 calories.
- Add chopped mango, banana or dried fruit to your morning oats or poha.
- Snack on dates, raisins and figs with a handful of nuts.
- Top curd or Greek yogurt with fruit, honey and seeds.
Values are approximate and vary with ripeness and variety.
Frequently Asked Questions
Can high-calorie fruits help you gain weight?
Yes. They add extra calories in an easy, healthy way, especially when blended into shakes with milk, nuts and oats.
Are high-calorie fruits healthy?
Yes. They provide vitamins, minerals, fibre and antioxidants. People with diabetes should check with their doctor about portion sizes.
Which dried fruits are best for weight gain?
Dates, raisins, dried figs and dried apricots are calorie-dense and easy to snack on.
Can high-calorie fruits boost energy?
Yes. Their natural sugars give quick energy, which makes them great before a workout.
The Bottom Line
High-calorie fruits like avocado, banana, jackfruit, custard apple and chikoo, plus dried fruits, make it easier to eat enough calories to gain weight. Blend them into milkshakes, add them to breakfast and snack on them with nuts, and combine them with enough protein and strength training to gain healthy weight.
This article is for general information only. If you have diabetes or another medical condition, please check with your doctor or a registered dietitian before making big changes to your diet.
Sources
- NHS: The Eatwell Guide
- International Society of Sports Nutrition position stand: protein and exercise (2017)
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
