Trying to gain weight? These High-Calorie Fruits will do for great snacks that taste amazing and are full of nutrition.
Are you trying to put on some weight or muscle? Then eating more fruit is probably not on your list.
After all, fruit is supposed to be diet food, right? Not exactly.
There are actually some fruits that are high in calories. And as you know, more calories equals more weight gain.
So today, I’m sharing 31 High-Calorie Fruits That Will Help You Gain Weight. Not only will these fruits help you gain weight, but they are nutritious too.
To keep your fruit fresh longer, you can store your fruit in these reusable green bags. They slow down the ripening process.
So your produces stays fresh up to 10 times longer.
Bananas make for the perfect snack on the run. Put a banana or two in your bag – and you’re all set.
What’s more, one banana (126 grams) contains 112 calories. It also contains potassium and magnesium.
These are electrolytes that may reduce muscle cramps. So they’re perfect after a tough workout.
Besides eating bananas as a snack, you can freeze them to make sorbet. You can also use them in your baking.
My favorite way to use them is making banana bread. Or you can add your bananas to high-calorie smoothies.
Talking about smoothies, here are 10 High-Calorie Smoothie Ideas.
Yes, I know what you may be wondering – “Isn’t avocado a vegetable?”. No, avocadoes are actually fruits.
And they’re packed with calories. One avocado (201 grams) contains 322 calories.
It also contains a ton of heart-healthy monounsaturated fat. It also provides almost 60% of your daily fiber requirements.
And there are several ways to eat avocado. You can just eat it straight with a spoon or use it in smoothies or milkshakes. You can also use it to make avocado toast for breakfast.
Looking for another avocado idea? Give my Avocado Egg Bake a try!
Coconut is all the rage right now because of its many health benefits. And it doesn’t hurt that coconut tastes so delicious.
What’s more, 1 cup (80 grams) of shredded coconut contains 283 calories. Most of these calories come from MCT fats.
These are health-promoting fats. Coconut also contains manganese and phosphorus, which are good for your bones.
Coconut is quite yummy on its own. You can also add some to your yogurt or cereal.
On top of it, you can add it to smoothies or milkshakes. You can also use coconut to make sweets like my Coconut Protein Balls.
They’re no-bake and pretty easy to make.
All you’ll need to make them are unsweetened shredded coconut, honey, and water.
You’ll also need almond flour and vanilla protein powder which you can get here.
Mix all the ingredients in a bowl, apart from a bit of the coconut. Using the mixture, form small balls.
Roll them in the rest of the coconut. Place on a parchment-paper-lined plate.
Refrigerate for about two hours.
Feeling the Island vibes? Snack on some mangoes.
One mango (210 grams) contains 126 calories. It is also rich in Vitamin C, which aids your immune system.
It also contains copper, folate, and Vitamin E, which may boost your immune system.
Besides eating mango as a snack, you can also use it to make fruit salad. You can also add it to smoothies or Greek yogurt.
You can also toss it on the grill or a grill pan for a summer barbecue. Or you can use it in my summery Chipotle Chicken Salad.
5. Passion Fruit
Looking for another tropical fruit? Try some Passionfruit
It’s a sweet purple fruit with edible seeds. One cup of Passion Fruit (236 grams) contains 229 calories.
And it provides 100% of your daily fiber needs. It is also rich in magnesium, which may boost mental health.
You can just eat the fruit on its own. Or you can add it to Greek yogurt and salads.
You can also use it in cocktails or to flavor your water.
Guavas are another tropical fruit. And they taste kind of like a mixture of strawberries and pears.
So they’re pretty tasty. Two guavas (110 grams) contain 136 calories.
Guavas are also packed with Vitamin C. They contain even more Vitamin C than oranges.
Guavas are yummy on their own. You can also add guava slices to smoothies or yogurt.
You can also use guavas in cocktails or to make sauces.
Time to head to the Middle East for some Pomegranates. Pomegranates have been described as one of the healthiest fruits in the world.
They contain punicalagins, which are very potent antioxidants. They’re so powerful that pomegranate juice has 300% more antioxidant activity than red wine.
But let’s get to the juicy part – the number of calories. One pomegranate (282 grams) contains 234 calories.
Pomegranates are also rich in copper and Vitamin K.
You can add pomegranate to salads or yogurt. Or like Passion fruit, you can use it to flavor your water.
Now we’re traveling to Southeast Asia for some Kumquats. What are those, you ask?
Kumquats are small citrus fruits that are tangy and sour. However, the peel is actually sweet.
A serving of 5 Kumquats (100 grams) contains 71 calories. So, it is on the lower end but higher than many other fruits.
Kumquats are rich in Vitamin C and other immune-boosting compounds.
Unlike oranges, it’s best to eat the fruit with the skin on. That way, you get the sweetness of the peel meshing with the tartness of the flesh.
Besides eating Kumquats whole, you can also use them in salads. Or you can add them to stuffing.
You can also use them in your baked goods. You can also use Kumquats to make homemade jam.
9. Medjool Dates
Craving something extra sweet? Have some Medjool Dates.
Just 2 Medjool Dates (48 grams) provide 133 calories! Plus, they contain 32 grams of natural sugars.
That’s about 8 teaspoons of sugar. So they make for a great natural sweetener.
Medjool Dates also contain copper.
Besides eating Medjool Dates plain, you can also fill them with peanut butter. They’ll feel like mini-Mars bars.
Or you can make them savory by adding cheese.
Need to stock up on some Medjool Dates? You can get some organic Medjool Dates here.
Prunes are a favorite at seniors’ residences. That’s because prunes are good for managing constipation, common among seniors.
However, you may also want to add prunes to your grocery list. That’s because just 5 prunes (48 grams) contain 114 calories.
They’re also rich in Vitamin K, which is essential for blood clotting. Prunes also contain iron, which boosts your energy levels.
You can simply eat prunes plain as a snack. Or you can add them to your oatmeal.
You can also use them to make energy balls.
11. Dried Apricots
Do you want something sweet and tangy? Have some dried apricots.
A 3.5-ounce serving (100 grams) contains 241 calories. It is also an excellent Vitamin A source, boosting your immunity and eye health.
Dried apricots are great on their own or in Trail Mix. You can also serve dried apricots with Greek yogurt or cheese for a nice protein boost.
12. Dried Figs
Feeling kind of fancy? Have some dried figs.
A 3.5-ounce serving (100 grams) of dried figs contains 249 calories. It also has 10 grams of fiber.
Dried figs are great for snacking on. You can also add dried figs to oatmeal or salads.
Or you can use them to make energy bites.
Want to give dried figs a try? You can get some right here.
Did you love eating raisins straight out of the box as a kid? I did too.
What’s not to love about those sweet, sticky morsels of deliciousness? And a ½ cup of raisins (83 grams) provides 247 calories.
Raisins also contain potassium, copper, and manganese.
Besides eating raisins as a snack, you can add them to oatmeal. You can jazz up your salad by adding raisins.
Or you can make a kid-friendly snack like Ants on a Log. Just spread some peanut butter or cream cheese on some celery slices.
Then place your raisins on top. Easy peasy.
Want to change things up? Try some Sultanas.
Just like raisins, sultanas are made from dried grapes. Unlike raisins, they’re golden in color.
They are also juicier and plumper than raisins.
But they’re also high in calories. ½ cup of Sultanas (80 grams) provides 260 calories.
Sultanas are good sources of potassium and iron.
Sultanas are perfect for popping in your mouth. Or you can eat them with cheese or yogurt.
You can also add them to curries or pudding. If you’re running low on Sultanas, you can get some here.
Time for some more dried grapes – currants. Currants are made from tiny seedless grapes, called “Black Currant.”
Unlike Sultanas and raisins, currants are sweet and tangy – perfect if you like some tanginess.
They are also smaller than raisins and Sultanas.
½ cup of currants (72 grams) provides 204 calories. Currants are also good iron, potassium, copper, and manganese sources.
Because currants add sweetness and texture, they’re great in a salad. And they take off some of the bitter edge off Kale Salads.
You can also add them to baked goods and Thanksgiving stuffing. Yum!
Currants tend to be in grocery stores only during certain seasons. So if you can’t find them now, you can get some here.
Now let’s get to the fresh stuff: grapes! Who can resist juicy, plum, sweet grapes?
One cup of red or green grapes (151 grams) contains 104 calories. Grapes are also rich in Vitamin C and Vitamin K.
They also contain water, so they’re nice and refreshing.
You can eat grapes right off the vine. Or you can add them to fruit salads or green salads.
You can even eat grapes frozen as a summer frozen treat. You can also add grapes to cheese platters.
Pears are also quite refreshing. That’s because they contain about 80% water.
And like grapes, they are high in calories. One medium pear (178 grams) contains 101 calories.
Pears are also good sources of copper, which boost your immune system. Copper also helps with cholesterol metabolism and nerve function.
So eat those pears. And that’s so easy to do.
You can eat pears plain or add them to salads also use them to make pear sauce.
You can also eat them with brie or Gouda cheese.
They say: “An apple a day keeps the doctor away.” And for several reasons.
Apples contain polyphenols which are good for the heart. They also contain pectin, which feeds your good bacteria.
Plus, one medium apple (100 grams) contains 104 calories. Not shabby, right?
When eating an apple, it’s best to leave the skin on. That’s because there’s a ton of nutrition in the skin.
In fact, an apple with skin contains three times more Vitamin K. It also contains one and a half times more Vitamin A.
Concerned about the pesticide residue on apple skin? You can just wash your apples with a good vegetable brush.
Or you can buy organic apples instead.
Looking for another boost of nutrition? Have some cherries.
One cup of sweet cherries (154 grams) contains 97 calories. They are also rich in antioxidants and anti-inflammatory compounds.
You can plop cherries right in your mouth. Or you can add them to oatmeal or chia pudding.
Or you can use cherries to make cherry pie. Yum!
These fruits are quite the health food. Kiwis contain serotonin which may help you sleep better.
They also contain kissper, a protein that may reduce inflammation. Kiwis also contain potassium and fiber, which may promote heart health.
Two kiwis (138 grams) provide 84 calories. Plus, kiwis are so yummy you’ll probably eat more than two at a time.
Besides eating kiwis on their own, you can also add them to fruit salad. Or you can use kiwis to make fruit cocktails or smoothies.
Don’t like your fruits too sweet? Have some blueberries.
One cup of blueberries (148 grams) provides 84 calories. It’s also rich in Vitamin K and manganese.
Besides snacking on blueberries, you can add them to yogurt. You can also toss them on your oatmeal and blend them in smoothies.
Looking for a breakfast idea that contains blueberries? Try my High Protein Breakfast Power Bowl.
Not only is this Power Bowl delicious, but it also contains 641 calories.
Want even more berries? Snack on some raspberries.
One cup of raspberries (123 grams) provides 64 calories. They also contain Vitamin K and folate.
Besides eating raspberries whole, you use them to make syrup for ice cream sundaes. And they go great on pancakes and waffles.
You can also add them to green salads and fruit salads.
23. Dried Goji berries
Goji berries are growing in popularity. That’s because goji berries have several health benefits.
They contain lots of zeaxanthin, an antioxidant that protects your eyes. And like most berries, they’re rich in Vitamins A and C, which provide immune support.
Goji berries may even help you sleep better.
Five tablespoons of dried Goji berries (28 grams) contain 98 calories.
You can add dried Goji Berries to your Trail Mix or granola. You can also add them to your baked goods.
When you rehydrate your dried Goji berries, you can add them to smoothies.
Are you on a vegan diet? Then you know that Jackfruit is a vegan’s best friend.
That’s because Jackfruit is quite stringy. So it has the perfect texture to make vegan pulled pork.
One cup of Jackfruit (165 grams) provides 155 calories. It is also a good source of magnesium and manganese, which are essential for your bones.
You can eat Jackfruit plain. Or you can add it to yogurt or oatmeal.
You can use unripe Jackfruit to make savory dishes. These include curries, tacos, and vegan pulled pork.
Now fresh Jackfruit can be harder to find, especially out of season. However, canned Jackfruit like this is easier to find.
Persimmons are another less common fruit. They are sweet fruits that kind of look like orange tomatoes.
One persimmon (168 grams) contains 118 calories. It also provides 30% of your daily manganese requirements.
It also provides 55% of your daily Vitamin A needs. Persimmons are also rich in flavonoids which promote heart health.
You can add persimmons to your salads. Or you can bake them just like baked apples.
You can also add them to your baked chicken for extra depth of flavor.
26. Black Olives
Did you think black olives were vegetables? They’re actually fruits.
And besides adding them to your pizza, you can eat them as a snack.
But let’s get to the nutrition first. 100 grams of canned black olives contains 116 calories.
Black olives are also rich in heart-healthy monounsaturated fats. They also contain iron.
Black olives pair nicely with fish and chicken. You can also use black olives to give your deviled eggs extra “oomph.”
27. Green Olives
Wondering what the difference between green olives and black olives is? It’s actually just the degree of ripeness.
Ripe olives are black, while unripe olives are green.
Also, green olives contain more calories. 100 grams of canned green olives contains 145 calories.
Green olives also contain twice as much fiber. However, unlike black olives, green olives contain hardly any iron.
You can use green olives the same way as you use black olives.
Do you love your fruits, sweet and sour? Give Tamarind a try.
Tamarind is a sweet and tangy fruit that is native to Africa. However, it now grows in Asia and Mexico.
So you may be able to find it an ethnic store. One cup of Tamarind (120 grams) contains 287 calories.
So, just like avocado, Tamarind contains a ton of calories. However, most of the calories come from carbs.
It is also rich in magnesium and contains brain-boosting B vitamins.
You can eat Tamarind straight from the pods. Or you can use Tamarind to make jams or pastes.
You can also use Tamarind to make candy.
Ever wondered what those long banana-like fruits were? They’re actually plantains.
They are native to Southeast Asia but are grown worldwide now. When green, plantains are not very sweet.
Once they’re ripe, they are sweeter. And frying plantains makes them even sweeter.
½ a cup of plantains (100 grams) contains 122 calories. Plantains are also rich in potassium.
You can eat plantains raw, but they taste better cooked. You can boil them, roast them, or deep-fry them.
Or, to cut down on the oil, you can simply fry them in an air fryer.
I know that you’re probably screaming: “Chestnuts are nuts!” But they’re technically fruits.
And they make for a pretty yummy treat, particularly around Christmas.
Just 10 kernels of roasted chestnuts (84 grams) contain 206 calories. No wonder we tend to pack on the pounds during the holidays.
Chestnuts are rich in copper and manganese. And they also contain several B vitamins.
Chestnuts are best eaten roasted or boiled. You can add the cooked chestnuts to stuffing, pies, and tarts.
Hazelnuts are also technically fruits. And like chestnuts, they’re pretty nutritious.
Twenty-one kernels (28 grams) contain 177 calories. They’re also rich in manganese, copper, and Vitamin E.
They also contain antioxidants.
You can eat hazelnuts raw or cooked. However, it’s best to eat them raw and whole to optimize the antioxidant levels.
You can also use hazelnuts in your baking or to make hazelnut butter.
31 High-Calorie Fruits That Will Help You Gain Weight
Trying to gain a little weight? These High-Calorie Fruits are refreshing, filling, and delish.
- 1. Pick the fruit you like the most!
- 2. Incorporate it into your favorite recipe or eat as is.
- Scroll up to get a bunch of easy, yummy, and delicious snacks. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
- Get your shopping list going and make sure you've got all of them.
- Get cooking and make your next High-Calorie Fruits!
Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest
Thursday 11th of August 2022
Hello! Great article. thanks. However, those are not raisins.. that is sugar on the photo. Sorry!
Karo @ AllNutritious
Friday 9th of September 2022
Hi Emma, thank you for pointing that out! I have fixed the mistake :)