Weight Gain Diet 5 MIN READ 122 VIEWS November 14, 2021

Weight Gain Fruits You Must Include In Your Diet

Written By Garima Bahal

Weight gain fruits
Health Benefits of Eating Fruits
Fruits that Help in Weight Gain
Bottom Line

Whether it is weight gain or weight loss, everybody’s transformation journey requires a healthy diet. For such a diet to be effective, it should comprise food items that will expedite the process while supplying you with vital nutrients. If you are looking for food options that do not require cooking and yet are packed with essential minerals and vitamins, then you must add fruits. If you are wondering which fruit is good for weight gain and want to know more about weight gain fruits, then read on.

Health Benefits of Eating Fruits 

The easy availability makes fruits the best choice for those who are always on the go. Here are five fabulous health benefits of eating fruits that you just cannot ignore. 

  • Fruits are lower in calories 
  • Consuming a diet rich in fruits may reduce the chances of heart diseases
  • Eating fruits regularly may also protect you against some types of Cancers
  • Fruits are full of fibre and potassium which are important for maintaining a healthy bowel movement 
  • Fruits are also easily digestible

To know more about which is the best fruit for weight gain, scroll through. 

Fruits that Help in Weight Gain


1. Bananas

Counted as one of the healthiest fruits, having a banana for weight gain can be a great idea. Rich in calories as well as carbohydrates, they pack in fibre and starch. Here are 6 health benefits you should know if you’re wondering, “can eating banana increase weight?”.

  1. Source of Vitamin B6, which maintains a healthy nervous system
  2. Source of Vitamin C, which produces collagen 
  3. Source of Manganese, which is good for skin
  4. Source (medium sized banana) of around 422 mg of Potassium, which supports heart health 
  5. Tackles gastrointestinal issues (high fiber content)
  6. Good source of energy and low in cholesterol

Some recipes in which you can include banana for weight gain are:

  • Banana pancakes with berries and honey drizzle 
  • Banana and oats protein shake 
  • Chocolate and banana peanut butter protein shake 
  • Overnight oats with caramelized bananas, peanut butter, and berries

2. Avocados

Contrary to common misconception, avocado is something you should definitely add to your diet if you are looking for fruits that help in weight gain. They are rich in healthy fats and calories and are super delicious too. Here are 6 health benefits of avocado for weight gain:

  1. High in potassium which reduces blood pressure 
  2. Fibre content maintains good gut health 
  3. Loaded with monounsaturated fatty acids that support good heart health 
  4. Eating avocados lowers triglyceride levels and improves good cholesterol
  5. The fat content in avocados helps absorb nutrients (Vitamin A, D, E, K) from other sources 
  6. Avocados are high in antioxidants 

Some recipes containing avocado for weight gain are:

  • The classic avocado and egg sandwich with veggies 
  • Avocado and falafel bagels for vegans 
  • Greek avocado, feta, and pesto sandwich 
  • Honey mustard chicken with avocados and caramelized bacon strips 
  • Vegan falafel Buddha bowl with creamy avocado dressing 
  • Peanut butter and avocado protein shake 

3. Mangoes

Mangoes are incredibly delicious and super fattening if used along with other substances such as Avocados, nuts etc.. They are loaded with carbohydrates and can make any dessert, smoothie, or fruit salad more exciting due to their iconic tropical flavour. Aside from being a great weight gain fruit, some health benefits of mangoes are:

  1. They are rich in vitamin C
  2. Rich in beta-carotene, mangoes make for a rich source of antioxidants 
  3. Mangoes are rich in folate making them an ideal fruit for pregnant women 
  4. Mangoes provide dietary fibre negating chances of constipation 
  5. Rich in vitamin A makes for a good immunity booster 
  6. It is high in polyphenols which have anti-cancer properties

If you’re thinking, “Does eating mango increase weight?”, then you should definitely check out these recipes:

  • Mango smoothie 
  • Mango oats smoothie bowl
  • Tropical fruit salad 
  • Eggless mango whole wheat cake 
  • Thai mango chicken curry with brown rice 
  • Hong Kong-style mango pancakes 

4. Coconut

Coconut is a versatile fruit and a favourite amongst Asians. They are nutty, sweet, and packed with nutrients. Whereas, the water of tender coconut fruit is low in fat content, the flesh or meaty part of the fruit is high in calories. When you consume coconut as a weight gain fruit, you are likely to reap these health benefits:

  1. High in fat content 
  2. 80 g of shredded coconut gives you 7g of fibre 
  3. Helps stabilize blood sugar levels 
  4. Improves immune system 
  5. Promotes good brain health and elevates mood
  6. Good source of iron 

A few ways you can add coconut to your daily diet are:

  • Coconut Thai green curry 
  • Coconut smoothie bowl 
  • Jaggery coconut laddoos 
  • Vegan mushroom pasta in creamy coconut sauce 
  • Thai coconut pudding 
  • Malaysian coconut rice 
  • Coconut sticky rice cakes 

5. Dry Fruits

Dry fruits such as almonds, cashews, pistachios, walnuts, peanuts, raisins, apricots, dates, and prunes are all high in sugar and calories but low in water content. Out of all these, if you are wondering which dry fruit is best for weight gain, then it is dry plums or prunes. Notably, prunes are high in nutritional value where around 28 g of prunes can provide you with 67 calories and 1 g of fat content. Being superfoods, here are six benefits of dry fruits for your overall health:

  1. Good source of stamina and energy
  2. Great for fibre
  3. Perfect for iron and protein  
  4. Rich source of copper, magnesium, calcium, phosphorus, and calcium 
  5. Effective to fight off anxiety, depression, and stress 
  6. Essential oil contained in dry fruits make skin healthy

Some ways you can include dry fruits for weight gain into your diet:

  • Sooji halwa with dry fruits 
  • Overnight oats with dry fruits and berries 
  • Yoghurt and muesli with dry fruits 
  • Chewy granola bars with dried fruits
  • Whole wheat (plum) fruit cake
  • Thai coconut brown rice with peanuts and cashews 
  • Fruit and nut trail mix 
  • Fruit and nut energy balls 

Bottom Line 

If you are on the hunt for fruits that help in weight gain healthily, the options are plenty. By incorporating each of these fruits daily in your diet, you can ensure that you get optimal nutrition. If you are unable to have them in their solid form, then you can also enjoy these fruits, especially mangoes as weight gain juices.

Medically reviewed by Dr. Aarti Nehra

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