Weight gain is based on a simple principle, consume more calories than you burn. But what you eat to get those extra calories is very important. You can’t just load up on fat and sugar-rich foods. Identifying high-calories healthy food is crucial to weight gain. Many people prefer to eat dry fruits to increase weight. Yes! You heard it right dry fruits can help you gain weight. In this blog, we will find out which dry fruits are best for weight gain.
Best Dry Fruits for Weight Gain
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Dates
Dates are rich in natural sugars, making them highly beneficial for those aiming to gain weight, providing 277 calories per 100 grams. However, the advantages of incorporating dates into your diet for weight gain extend beyond their calorie content.
Dates enhance digestion through their abundant fiber content, facilitating the assimilation and absorption of nutrients from the foods you eat. The distinctive blend of sugar and fat in dates contributes to sustained energy levels, enabling prolonged periods of activity. This implies that you can engage in rigorous training sessions for weight gain without experiencing fatigue prematurely.
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Dried Apricot
Consuming 100 grams of dried apricots elevates your calorie intake by 240 calories, making them an excellent choice for weight gain. Beyond being a practical nutritional option, these dried fruits are rich in beta-carotene, a potent antioxidant that enhances both eye health and immune response. Furthermore, apricots provide a wealth of essential vitamins and minerals. (1)
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Raisins
Raisins, a prevalent addition to our diet, offer more calories than fresh grapes. A mere 100 grams of raisins provides up to 300 calories, mainly sourced from carbohydrates and sugar, facilitating rapid weight gain. These dried fruits also boast essential minerals such as magnesium, copper, iron, and manganese, contributing to enhanced overall metabolism and health. Raisins are easy to incorporate in the diet you can add then as toppings on multiple foods so don’t worry about how to eat raisins for weight gain?
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Almonds
Almonds are one of the best nuts for weight gain. These stand out as optimal dried fruits for weight gain, packing more than 570 calories in each 100-gram serving. Furthermore, they are abundant in Omega-3 fatty acids, promoting immune strength, safeguarding heart health, and enhancing cognitive function. Almonds also supply essential carbohydrates and proteins crucial for supporting your training and nutritional needs, facilitating accelerated weight gain. (2)
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Cashew
Cashews are excellent for weight gain. Cashew nuts offer not just high calorie density but also a creamy texture, making them an excellent complement to smoothies, cereals, oats, and various dishes. Consuming 100 grams of cashew nuts boosts your calorie intake by 553 calories. Additionally, the substantial protein content in cashew nuts aids in gaining lean muscle mass, explaining their popularity among bodybuilders. A handful of cashew nuts also provides your body with essential minerals like potassium, iron, copper, and phosphorus. (3)
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Dried Figs
These calorie-rich dried fruits are ideal for meeting your training requirements, providing over 200 calories in each 100-gram serving. Moreover, their elevated carbohydrate levels and mineral content, encompassing copper, iron, and calcium, contribute to enhanced energy levels. Optimal results are achieved by soaking dried figs in warm water before consumption.
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Walnuts
Walnuts are considered superfoods due to their rich nutritional profile. In a 100-gram serving, you receive 587 calories and 14 grams of carbohydrates, making them a top choice among weight gain dry fruits. Additionally, they boast significant mineral content, including iron and magnesium, along with dietary fiber, providing substantial benefits for your digestive system.
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Pistachios
With a rich and flavorful profile, pistachios are a delightful inclusion in your weight gain regimen. The intake of raw pistachios can yield a high caloric value, providing up to 159 calories in every 30 grams. Notably, pistachios lack unhealthy fats or cholesterol, enhancing their overall nutritional value. Additionally, they offer a range of micronutrients such as Vitamin B6, copper, manganese, and others.
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Prunes
Derived from dried plums, prunes are highly packed with nutrients. In a mere 28 grams, you can obtain 67 calories, making them a favored option for gaining weight through dried fruits. The abundant fiber content in prunes improves your body’s digestion capabilities. Moreover, prunes are recognized for their appetite-stimulating effects, expediting progress towards your weight gain objectives by creating space for the inclusion of more calorie-dense foods. (4)
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Peanuts
Peanuts are widely recognized for their fitness advantages, whether consumed as peanut butter or roasted. They provide a substantial protein source, offering a rich and healthy caloric content. In a 100-gram serving, peanuts deliver up to 560 calories, deriving their energy from a well-balanced combination of proteins and healthy fats. This ensures that the calories obtained are from wholesome sources, promoting the gain of lean mass rather than fat. (5)
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Brazil Nuts
Brazil nuts are rich in healthy fats, particularly monounsaturated fats and polyunsaturated fats. Fats are more calorie-dense compared to protein and carbohydrates, making them an efficient way to increase calorie intake. On average, a single Brazil nut contains approximately 30-35 calories. Brazil nuts are a good source of various essential nutrients, including selenium, magnesium, phosphorus, and thiamine. These nutrients play important roles in supporting overall health and well-being.
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Goji Berries
Goji berries are may not be very helpful for weight gain but they play their part in it. On average, a quarter cup of dried goji berries contains around 90 calories. Goji berries are a good source of various vitamins, minerals, and antioxidants. Including nutrient-dense foods in your diet is important for overall health
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Hazelnuts
Hazelnuts can be a beneficial addition to a diet aimed at weight gain due to their calorie and nutrient content. Hazelnuts are rich in healthy fats, providing a dense source of calories. One ounce (about 28 grams) of hazelnuts typically contains around 180 calories. Hazelnuts also contain protein, which is essential for muscle growth and repair. Protein can contribute to overall weight gain by promoting the development of lean body mass.
Conclusion
Incorporating calorie-dense foods rich in minerals, such as dry fruits, into your diet is a beneficial approach to gaining weight. However, solely relying on an increased calorie intake is insufficient for achieving healthy weight gain. It is crucial to complement this strategy with a well-structured training routine. For individuals aiming to build muscle mass, weight training is strongly advised, as it contributes to the growth of muscle volume while minimizing the accumulation of fat.
FAQs
- Does dry fruits increase weight?
Yes, dry fruits can contribute to weight gain due to their calorie and sugar content. While they offer nutritional benefits, it’s essential to consume them in moderation for a balanced diet.
- Which dry fruit is best for weight gain?
Dry fruits like dates, raisins, almonds, and walnuts are good choices for weight gain. They are calorie-dense, rich in healthy fats, and provide essential nutrients for overall well-being.
- Does kaju increases weight?
Yes, cashews (kaju) can contribute to weight gain as they are calorie-dense and contain healthy fats. However, moderation is key to avoid excessive calorie intake and maintain a balanced diet.
- How can I gain weight fast?
To gain weight quickly, consume a calorie surplus, focus on nutrient-dense foods like lean proteins, healthy fats, and complex carbs. Strength training can help build muscle mass. Consult a nutritionist for personalized guidance.
- How to eat Badam for weight gain?
To eat almonds (badam) for weight gain, include them in snacks, add to smoothies, or sprinkle on salads. Consume them in moderation as part of a balanced diet for healthy weight gain.
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