In this modern world when people are working on weight loss some people are also there who are trying to gain weight. No matter what they eat, their weight does not increase.
Are you belong to those groups of people? Then we have a suggestion for you. The golden rule of weight gain is-
“Consume more calorie than you spend”
If you thought that you will increase consuming fast foods or street foods or high-calorie packaging foods then you are wrong. These foods will provide you high calories but they are not healthy.
These foods do not contribute to your muscle mass. They simply increase body fat. Then what should you do?
Eat some healthy high calorie dried fruits. Although fruits are known as weight loss food but there are some dried fruits that help gain body mass.
Some dry fruits are best in weight gain also they are nutritious and tasty. With the weight gain, they also contribute to your overall health.
Here in this article, I have shared ten best dry fruits for weight gain. Not only that I have also shared how to consume these dried fruits to gain weight.
Read also- 10 Best Peanut Butter In India.
How dry fruits help in weight gain?
Dry fruits are packed with calories and nutrients. You will get the same amount of nutrients from dry fruits as you get from fresh fruits but they are less in mass and can be consumable extra.
Fresh fruits convert into dried fruits when all the water content is removed through drying methods.
Dry fruits that contain high calorie is called the best dry fruits for weight gain. Dry fruits contain 3.5 times higher calories and nutrients like protein, fat, carb, fibre, vitamins and minerals than fresh fruits in the same mass.
Also, dry fruits can be stored for a long time and can be eaten as a snack.
Here is the list of 10 best dry fruits for weight gain
All the dried fruits are nutrients but some are high in calories. Here I have filtered the highest calorie dry fruits for weight gain.
Banana is the best dry fruit for weight gain. There are no such fruits that are as good as bananas when it comes to weight gain. One medium-sized banana contains-
- Calorie– 106
- Fat- 0.33g
- Protein- 1.5g
- Fibre- 2.7g
- Vitamin C- 9g
- Vitamin B6-0.6um
- Iron- 0.28mg
- Magnesiu- 27g
- Potassium- 360mg
As you can see hare eating bananas will give you a higher amount of calories with other nutrients. Also, bananas help in producing new red blood cells and control blood pressure.
It is adviced to eat 2 or more banana in a day to gain weight quickly. It is said that the best time to eat banana to gain weight is after taking some food or with snacks.
Dates are the second best dry fruits for weight gain. Dates are heavily grown in arob countries. You will find dates in every country in package.
Dates are highly nutrious and tasty too. One dates contains nearly 65 calorie enegy. If you will start eating dates you will end with eating multiple dates togather.
That means you have consumed a lot of energy. Not only energy dates also contains protein, fiber, potassium and magnesium. You will get the benefits of these nutrients too. So, add dates in your next snack.
Do not consume a lot of dates togather. They contains simple sugar which is good for brain in low amount. High amount of simple sugar is bad for health.
3. Dried Apricots
Apricotss are small yellow fruits. They are tasty in fresh and dried. In India people eat apricots in breakfat to gain weight.
30g of dry apricot contains nearly 70 calorie energy. Thats why apricots are one of the best dry fruits for weight gain.
Not only energy apricota also loaded with fiber, vitamin A, vitamin E and other micronutrients.
Eating apricots with snacks and smoothies increase your calorie intake and help in weight gain. Firber present in aprcots help in digestion.
Avocados are high in calorie and nutrients. People want to gain weight should include avocardos in theor breakfast or snacks.
A medium size avocado contains around 160 calorie of energy with 2g of protein, 15g of fat, 7g of fibre, vitain K and foate.
Althouh the total fat content in avocardo is high but has the low bad cholesterol. Also, avocardo is delicious to eat.
Read also– 10 Easy & Healthy Evening Snacks without cooking.
Mango is a sesional fruit. It is sweet, delicious and full of nutrients. Mango is known as the king of fruit. Actually it is.
One medium size if ripe mango can provide 100 calorie of energy. It also contains protein, fibre, vitamin C and folate.
In summer season mango jiuce or mango smoothie keep you coll and provides you energy. Mango juice is the best juice for weight gain.
So, add mango to your weight gain foods list. I am sure you will thank me for the taste of mangoes.
6. Nut Mixture
Mixture of various nuts are one of the best dry fruits for weight gain. Some time people ask which nuts are good for weight gain?
The simple answer is eat all the nuts. Nuts are high in calorie, fat, protein, vitamin E and other nutrients. So, why you keep yourself away from getting all the benefits.
Dry nuts are easily available in market in packaging form. You cal eat nuts when you are traelling or with snacks or any time when you are busy with works.
Nuts are so delicious that you will eat all of them togather. So, be consious, do not consume too many nuts togather to gain weight quickly.
Like apricota raisins are also good dry fruit for weight gain. Raisins are looks like apricots but they are different. But both are the high calorie fruits for weight gain.
Raisins are dried grapes that come in various sizes with yellow and black colors.
In india people soak raisins in water overnight and eat at morning with breakfast to gain weight. And it works.
30g of raisins contains 90 calorie of energy with 1g of protein, 1g of fiber, 3% of iron and 5% of potassium.
Adding raisins to your weight gain food list increase your calorie consume and boost weight gain.
You can eat raisins in raw form or soaking by water or mxing with smoothies or lossi.
8. Dried Figs
Figs are one of the best dry fruits for weight gain. Figs are healthy as well as calorie rich. 30g of fig delivers nearly 75 calorie.
Figs are also rich source of fibre, potassium and calcium.
Eating figs ensure the extra calorie intake and boost your weight gain journey in healthy way.
Generally dry figs are soaked with warm water for 15 minutes and eat. You can also eat them in raw form. Although the taste of dry figs are not so good but help in weight gain in healthy way.
Strawberry are the little dry fruits in red color. The beauty of strawberry attract you to itself.
Strawberry is very delicious to eat and rich in vitamin C. Strawberry juice is the best fruit juice for weight gain. Due to its taste and high nutritional benefits they are very costly in India.
Strawberryes are rich in antioxident that help to flash out all the toxins from your body and prevent cell damage.
Adding strawberry to your weight gain food definetly help you gain in weight. As well as you will enjoy other benefits too.
10. Black Currant
This is the last but not least best dry fruits for weight gain. This time it is black current.
Black current are the most ignored dry fruits in weight loss, although black current has a good potential to gain weight.
30g of black currents has 80 calorie of energy with 2g of protein, 2g of fibre, cupper, iron and many other essential nutrients.
Ripe black currents are sweet in taste and help in producing red blood cells. Add black currents to your diet to gain weight.
Read also- 10 Best Dark Chocolate In India 2021.
People ask why they are fail to gain weigh? They also ask tell me the name foods or give me the list of food for weight gain?
The simple answer is eat more calorie than you spend. Eat normal and healthy foods and fruits to gain body mass in healthy way.
Some also ask do we gain weight by eating dry fruits? Why not? As i say early. Dry fruits are concentrated in calorie and nutrents. So, dry fruits definetly help you to gain weight.
FAQs related to weight gain
How much dry fruits should i eat a day to gain weight?
You can eat 100 to 250g of dry fruits per day to gain weight. But it depends of which dry fruits you are eating. If you eating nuts then don’t exceed 100g per day. If you are eating avocardoes, mangoes, apple then you can eat at maximum 500g per day to gain weight.
But for safer side eat around 100 to 200g of dry fruits per day.
How can i gain weight in 7 days?
First of all it is your body not a machine. So don’t expect miracle. You will started expecting weight gain after 7 days of eating weight gain foods. Weight gain should be a long term goal at least 2-3 month. So, don’t expect too much weight gain with in 7 day. Yes, you can gain your weight 1kg per week.
Which is the best food to gain weight for females?
For weight gain male and female both can eat same food. There is no separe food for female to gain weight. So eat all the weight gaining food to gain your weight.