Diet & Nutrition 4 MIN READ 3664 VIEWS February 15, 2022

Choosing the Best Dry Fruits for Weight Gain

Written By HealthKart

Dry Fruits for Weight Gain

The principle for faster weight gain is quite simple. You need to increase the calorie consumption versus the number of calories that you burn each day. However, higher calorie consumption does not mean that you can load up on fat and sugar-rich foods. You need to identify healthy, calorie-rich foods that will help you reach your target easily. Among various natural sources, dry fruits for weight gain, are a simple, tasty and healthy option. 

Here is a list of some of the best dry fruits for weight gain that help you load up on calories quickly. 

10 Best Dry Fruits For Weight Gain   

While all dry fruits are rich in their nutritional value, some of them are a better choice for people who are targeting quicker gains. 

1. Dried Apricots 

Just 100 grams of dried apricots boost your calorie intake by 240 calories. They are not only the best dry fruit weight gain choice but are also a sensible nutritional option. These dried fruits contain beta-carotene which is a powerful antioxidant. It not only improves your eye health but also boosts your immune response. Additionally, apricots contain the most essential vitamins and minerals

2. Raisins 

Raisins give you more calories than fresh grapes and are a very common inclusion in our diet. With just 100g of raisins, you can get up to 300 calories. These calories are primarily derived from carbohydrates and sugar which can help you gain weight quickly. These dried fruits also contain vital minerals like magnesium, copper, iron, and manganese that improve your overall metabolism and health. 

3. Dried Figs 

These energy-dense dry fruits are great to support your training needs. These dry fruits increase weight by giving you over 200 calories in every 100 grams. Additionally, they help you feel more energized with their high carbohydrate concentration and mineral content, including copper, iron, and calcium. Soaking dried figs in warm water and then consuming them gives you the best results. 

4. Almonds 

For those who need to increase their calorie intake, almonds are a great choice as well. These are the best dry fruits for weight gain because they contain over 570 calories in every 100g serving. They are also rich in Omega-3 fatty acids that boost immunity, protect heart health, and improve your cognitive function. Almonds also contain carbohydrates and proteins that are vital to support your training and nutritional requirements for quicker weight gain. 

5. Cashew Nuts 

Cashew nuts are not only calorie-dense but also have a creamy texture that makes them a great addition to smoothies, cereals, oats, and more. With every 100g of cashew nuts, you can increase your calorie intake by 553 calories. The high protein content of cashew nuts also helps you gain lean muscle mass. This is why they are a popular choice among bodybuilders. A handful of cashew nuts also loads your body with potassium, iron, copper, and phosphorus. 

6. Dates 

Dates are mostly made up of natural sugars which makes them invaluable to individuals who want to gain weight. They give you 277 calories in every 100 grams. But that is not the only advantage of including dates in your diet for weight gain. 

The high fiber content of dates improves your digestion. This lets you assimilate and absorb the nutrients from the foods that you consume. Because of this unique combination of sugar and fat, dates help you stay active and energized for longer periods of time. That means you can even go through intense periods of training for weight gain, without hitting the fatigue wall. 

7. Walnuts 

Walnuts are classified as superfoods because of their high nutritional content. With every 100g serving, you get 587 calories and 14g of carbohydrates. This is why they are counted among the best dry fruits for weight gain. They are also rich in minerals like iron and magnesium along with dietary fiber which has tremendous benefits for your digestive system. 

8. Pistachios 

Rich in flavor and taste, pistachios make a great addition to your weight gain diet. Consuming raw pistachios can give you up to 159 calories in every 30 grams which is a very high calorific value. Pistachios do not contain any unhealthy fats or cholesterol which makes them even more beneficial. Not just that, they give you a variety of micronutrients, including Vitamin B6, copper, manganese, and more. 

9. Prunes

Prunes are made from dried plums and are extremely nutrient-dense. With just 28 grams, you can get up to 67 calories. This is why they are a preferred choice for dry fruit weight gain. The high fiber content of prunes also enhances your body’s ability to digest food. Prunes are also known to boost your appetite, allowing you to reach your weight gain goals faster by making enough room to include more calorie-rich foods. 

10. Peanuts

The fitness benefits of peanuts are quite well known. Consumed in different forms like peanut butter or roasted peanuts, they give you a rich protein source. Peanuts have a very high calorific value as well. With every 100 grams, you can get up to 560 calories. Since they have the perfect combination of proteins and healthy fats, you get your calories from healthy sources. As a result, you can gain more lean mass instead of fat. 


Consuming calorie-rich foods with minerals like dry fruits for weight gain is a great idea. However, you cannot depend entirely on increasing your calorie intake to gain healthy weight. You must combine it with a good training routine. For those who want to bulk up, weight training is highly recommended as it helps you increase muscle volume while keeping fat at bay. 

If you have been underweight for a long period of time, you must also consider possible health issues before pursuing a diet and training program. Some factors like diabetes and thyroid disorders may contribute to weight loss or the inability to gain weight. So, it is always a great idea to consult an expert before you make drastic lifestyle changes. 

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