10 Dry Fruits And Nuts For Healthy Weight Gain: Know Their Calorie Counts And More

Here are some dry fruits for healthy weight gain:

1. Dried Apricots

   The renowned fruit apricots are delicious both dried and fresh. Dried apricots include lutein, zeaxanthin, and beta-carotene, three plant pigments that promote eye health, and are also a great source of calories.

   Your calorie intake increases by 260 calories from one hundred grams of dried apricots. They are a good nutritional choice in addition to being the greatest dry fruit for weight gain.

   This dried fruit contains the potent antioxidant beta-carotene. It not only enhances^[1] the health of your eyes but also strengthens your immune system.

   Apricots also have the highest concentration of minerals and vitamins. Dried apricots pair well with nuts and cheese, which are both good sources of fat and calories, and might aid in weight gain.

   The following nutrients^[2] are included in one ounce (30 grams) serving of dried apricots:

   • Carbs: 19 grams
   • Calories: 65
   • Fat: 0.12 grams
   • Protein: 0.9 grams
   • Fiber: 1.5 grams
   • Vitamin E: 10% of the daily value
   • Vitamin A: 5% of the daily value

2. Cashew Nuts

   Cashew nuts are a wonderful addition to cereals, oats, smoothies, and different dishes as they are not only high^[3] in calories but also have a creamy feel.

   You could raise your calorie intake by 554 calories for every one hundred grams of cashew nuts. Cashew nuts’ high protein content also aids in building lean muscle mass.

   They are a popular option among bodybuilders because of this. Additionally, providing your body with phosphorus, potassium, copper, and iron is a handful of cashew nuts.

3. Dates

   The cylindric, little fruits of the tropical date palm are known as dates. In the majority of Western nations, they are usually dried and are rich in nutrients.

   Additionally, these dry fruits are a significant source of vitamin B6, iron, copper, and manganese. Dates are a wonderful food for anyone trying to gain weight as they are primarily composed of natural sugars.

   For every one hundred grams, you receive 276 calories. However, there are additional benefits to having dates in your diet if you want to gain weight.

   Dates’ high fiber content may enhance^[4] digestion. This enables you to better pass the nutrients from the food you eat through your digestive system.

   Dates keep you energized and energetic for a longer period because of their special blend of fat and sugar. It follows that you could exercise vigorously for extended periods without feeling tired quickly.

   Dates are a versatile approach to enhancing your calorie intake as they have a long shelf life and are usually offered dried.

   They are delicious as a binder in baked dishes or on their own. For a high-calorie, nutritious snack, try filling dates with coconut flakes and almond butter.

   The following nutrients^[5] are contained in the date (26 grams):

   • Carbs: 19 grams
   • Calories: 66.4
   • Fat: 0.2 grams
   • Protein: 0.5 grams
   • Fiber: 1.5 grams
   • Magnesium: 2% of the daily value
   • Potassium: 3% of the daily value

4. Dried Figs

   These high-energy dry fruits are excellent for supporting your workout requirements. With almost 230 calories per one hundred grams, dried figs contribute to weight gain.

   They also give you a boost of energy because of their mineral richness^[6] which includes calcium, copper, iron, and high carbohydrate content. The best way to consume dried figs is to soak them in warm water beforehand.

5. Prunes

   Prunes are nutritionally rich dried plums with a lot of flavors. Prunes have a reputation for easing constipation as well. Their fiber content might help your stool gain volume and go through your digestive tract more quickly, as per the study^[7].

   Prunes are a convenient way to promote healthy weight gain by enhancing your calorie intake as they are simple to incorporate into your diet and have a long shelf life.

   You might enjoy them in your baked products, preferred smoothies, and salads in addition to their delicious flavor of their own.

   The following nutrients are contained in an ounce (30 gram) serving of prunes:

   • Carbs: 19 grams
   • Calories: 66
   • Fat: 0.2 grams
   • Protein: 0.5 grams
   • Fiber: 3 grams
   • Potassium: 4.5% of the daily value
   • Vitamin K: 15% of the daily value

6. Almonds

   Almonds are a wonderful option for people who need to enhance their calorie intake. These dry fruits have the most calories per one hundred grams, making them the greatest for weight growth.

   They are also abundant in Omega-3 acids, which enhance^[8] your cognitive abilities, strengthen your immune system, and safeguard your heart health.

   To support your nutritional needs and work out for a quicker weight gain, almonds also include the proteins and carbohydrates you need.

7. Raisins

   Raisins are a staple in our diet and provide more calories per serving than fresh grapes. You could receive up to 350 calories from only one hundred grams of raisins.

   These calories are mostly made up of carbohydrates and sugar, which might hasten weight growth.

   Additionally, the essential elements manganese, magnesium, iron, and copper that boost your general health and metabolism are included in these dried fruits.

   Dried grapes in several hues and shapes are known as raisins. While the word usually characterizes all varieties of dried grapes in Canada and the United States, it only applies to dark-colored, huge varieties in the United Kingdom, New Zealand, Australia, and Ireland.

   Additionally, raisins are a significant source^[9] of manganese, magnesium, numerous B vitamins, and copper.

   You might easily enhance your calorie intake by including raisins in your diet. They go nicely with cheeses, yogurts, nuts, oats, and salads, and also taste delicious.

   The following nutrients are present in one ounce (30 gram) serving of raisins:

   • Carbs: 20 grams
   • Calories: 86
   • Fat: 0.2 grams
   • Protein: 2 grams
   • Fiber: 2 grams
   • Iron: 3.5% of the daily value
   • Potassium: 4.6% of the daily value

8. Pistachios

   Pistachios are a flavorful and delicious complement to your diet plan for weight gain. A 35-gram serving of raw pistachios could provide up to 158 calories, which is a fairly high calorific content.

   Pistachios are much healthier as they do not have any bad fats or cholesterol. They also provide^[10] you with several micronutrients, such as manganese, copper, Vitamin B6, and more.

9. Currants

   The Black Corinth variety of currants is sweet, tiny dried grapes. They are rather adaptable because of their sweet-tangy flavor despite their small size.

   Additionally, currants are a good source^[11] of micronutrients like magnesium, potassium, zinc, and more.

   To enhance the number of calories in stuffing, yogurt, and baked goods, try adding currants. They make a delicious late-afternoon or mid-morning snack when combined with seeds and nuts.

   The following nutrients are present in an ounce (30 gram) serving of currants:

   • Carbs: 18 grams
   • Calories: 78
   • Fat: 0.2 grams
   • Protein: 1.15 grams
   • Fiber: 1 gram
   • Iron: 6% of the daily value
   • Copper: 16% of the daily value

10. Peanuts

    Peanuts are well known for their health advantages^[12]. They provide you with a rich dose of protein when consumed in numerous forms, such as roasted peanuts or peanut butter.

    Additionally, peanuts have a very high calorific value. Up to 580 calories could be obtained from every one hundred grams.

    You receive your calories from healthy sources as they are the ideal balance of good fats and proteins. You might gain more lean mass as a result rather than fat.