10 High-Calorie Fruits That Help Gain Weight: HealthifyMe

Achieving a healthy weight can be just as challenging as losing weight, especially for individuals aiming to gain mass and build a more robust physique. While the internet is flooded with advice on weight loss, it can be surprisingly difficult to find reliable information on the healthier side of the scale. If you’re one of those on a quest for healthy weight gain, look no further than your local produce aisle. Indian fruits, with their rich flavours and nutrient-packed profiles, can play a pivotal role in your journey to bulk up.

In this article, we explore the world of high-calorie Indian fruits – nature’s hidden gems that can help you on your path to achieving a more robust and well-rounded physique. These fruits not only offer a plethora of health benefits but also come with the added advantage of being deliciously palatable. From the luscious sweetness of mangoes to the creamy richness of avocados, we will dive deep into the nutritional profiles, benefits, and mouthwatering recipes of 10 high-calorie Indian fruits that will be your allies in the quest to gain weight the right way. Whether you’re looking to enhance your muscle mass, recover from illness, or simply achieve a healthier body weight, these fruits can be your secret weapon. So, let’s embark on this fruity journey to discover the natural goodness that India’s orchards have to offer and learn how to incorporate these delectable fruits into your diet for a healthier you.

Fruits That Help Weight Gain and How! 

1. Mango

A. Nutritional Profile

• Mangoes are a tropical delight known for their vibrant orange colour and mouth watering sweetness. From a nutritional standpoint, they are a powerhouse of essential nutrients for healthy weight gain.
• Mangoes are rich in calories, with approximately 150 calories per fruit (average-sized mango). This calorie content is primarily derived from carbohydrates in the form of natural sugars.
• They are an excellent source of vitamin C, providing more than the recommended daily intake in a single serving. Vitamin C is vital for boosting your immune system and overall health.
• Mangoes also offer vitamin A, which is essential for maintaining healthy skin, vision, and immune function. It promotes cell growth and helps in the absorption of other nutrients.
• These tropical gems contain dietary fibre, aiding in digestion and providing a sense of fullness, ensuring that you gain weight gradually and sustainably.

B. Benefits for Weight Gain

• The calorie density of mangoes makes them an ideal choice for those aiming to increase their calorie intake. They can be a valuable addition to your daily diet, helping you reach your weight gain goals.
• The natural sugars in mangoes provide a quick energy boost, making them a suitable choice for pre-or post-workout snacks.
• The dietary fibre in mangoes aids in maintaining a healthy digestive system, preventing constipation, and ensuring that the weight you gain is well-distributed.

C. Delicious Mango Recipes

• Mango Smoothie: Blend mango chunks with yoghurt or almond milk for a creamy and nutritious smoothie.

• Mango Lassi: A traditional Indian drink made by blending mango, yoghurt, sugar, and a hint of cardamom.

• Mango Salsa: Combine diced mango with red onion, cilantro, lime juice, and a touch of chilli for a flavorful topping for grilled chicken or fish.

• Mango Sorbet: Freeze mango puree with a touch of honey for a guilt-free dessert.

• Mango Chutney: Cook mango with spices, sugar, and vinegar to create a savoury condiment that pairs well with various dishes.

Read More: Mango – Benefits, Nutrition, Calories and Recipes

2. Avocado

Nutritional Profile

• Avocado, often referred to as “nature’s butter,” is a unique fruit that stands out due to its creamy texture and rich, high-calorie content.
• Avocado is calorie-dense, with a single fruit containing around 300 calories. The majority of these calories come from healthy fats, primarily monounsaturated fats, which are heart-healthy and provide long-lasting energy.
• It’s a nutrient powerhouse, offering essential vitamins and minerals such as vitamin K, vitamin E, vitamin C, potassium, and folate.
• Avocado is rich in dietary fibre, which promotes satiety and aids in digestion, contributing to healthy and sustainable weight gain.

B. Benefits for Weight Gain

• The high-calorie content, predominantly from healthy fats, makes avocados an excellent choice for those looking to increase their calorie intake.
• Healthy fats in avocados can support muscle growth and overall energy levels, essential for anyone working towards gaining weight. 
• The fibre content helps regulate blood sugar levels and prevent overeating, ensuring that weight gain is gradual and not accompanied by unhealthy spikes in blood sugar.
• Avocados are also a source of potassium, which supports muscle function and helps prevent muscle cramps and fatigue, making them beneficial for those engaged in physical activities.

C. Avocado-Based Recipes

• Avocado Toast: Spread mashed avocado on whole-grain toast and top with ingredients like eggs, tomatoes, or smoked salmon.

• Guacamole: Make a classic guacamole dip by mashing avocado with lime juice, onions, tomatoes, and spices. Enjoy it with tortilla chips or as a side dish.

• Avocado Smoothie: Blend avocado with banana, spinach, almond milk, and a touch of honey for a creamy, nutritious smoothie.

• Avocado Salad: Incorporate avocado chunks into salads for added creaminess and flavour.

3. Banana

 Nutritional Profile

• Bananas are one of the most widely consumed fruits worldwide, known for their convenience and sweet taste. They are a powerhouse of essential nutrients for healthy weight gain.
• A medium-sized banana contains approximately 110 calories, primarily derived from carbohydrates, particularly natural sugars like glucose, fructose, and sucrose.
• Bananas are rich in potassium, an electrolyte that aids in maintaining muscle function and regulating fluid balance in the body.
• They are a good source of dietary fibre, which supports digestion and provides a sense of fullness, preventing overeating.
• Bananas also offer vitamins like vitamin C, vitamin B6, and several important minerals, including manganese.

B. Benefits for Weight Gain

• Bananas are calorie-dense and easy to incorporate into your daily diet, making them an excellent choice for those seeking to increase their calorie intake.
• The natural sugars in bananas provide a quick and sustainable source of energy, making them a great option for pre-or post-workout snacks to support muscle growth.
• The presence of dietary fibre aids in maintaining a healthy digestive system, preventing constipation, and ensuring that the weight you gain is well-distributed.
• The potassium content in bananas supports muscle function, making them beneficial for individuals engaged in physical activities or strength training.

C. Banana-Based Recipes

• Banana Smoothie: Blend bananas with yoghurt, milk, or almond milk, along with other fruits like berries or mango, to create a creamy and nutritious smoothie.

• Banana Pancakes: Mash ripe bananas and mix them into your pancake batter for a naturally sweet and fluffy breakfast.

• Peanut Butter and Banana Sandwich: Spread peanut butter on whole-grain bread, add banana slices, and drizzle with honey for a satisfying and calorie-rich sandwich.

• Banana Oatmeal: Stir sliced bananas into your morning oatmeal for added natural sweetness and creaminess.

• Frozen Banana Pops: Dip banana slices in melted chocolate, then freeze for a tasty and indulgent dessert.

Read More: Bananas for Weight Loss and Weight Gain

4. Chikoo (Sapodilla)

A. Nutritional Profile

• Chikoo, also known as sapodilla, is a tropical fruit native to India and is revered for its unique sweet flavour and grainy texture.
• Chikoo is calorie-dense, with a single fruit providing approximately 83-95 calories, primarily from carbohydrates, especially natural sugars like sucrose and fructose.
• It is an excellent source of dietary fibre, aiding in digestion, preventing constipation, and promoting healthy weight gain by providing a sense of fullness.
• Chikoo offers essential vitamins and minerals, including vitamin C, vitamin A, vitamin B6, potassium, and iron, contributing to overall health and well-being.

B. Benefits for Weight Gain

• Chikoo’s natural sugars and calorie content make it a valuable addition to your diet if you’re looking to increase your calorie intake healthily.
• The dietary fibre in chikoo supports digestive health, ensuring that you gain weight gradually and without digestive discomfort.
• Chikoo provides quick energy due to its natural sugar content, making it an ideal snack for maintaining energy levels throughout the day.

C. Chikoo-Based Recipes

• Chikoo Smoothie: Blend chikoo with yoghurt, milk, a touch of honey, and some ice for a creamy and nutritious smoothie.

• Chikoo Milkshake: Combine chikoo pulp with milk, sugar, and a dash of cardamom for a refreshing beverage.

• Chikoo Salad: Dice chikoo and mix it with other fruits like apples and grapes for a delightful fruit salad.

• Chikoo Ice Cream: Blend chikoo with condensed milk and cream, then churn it into homemade ice cream.

• Chikoo Halwa: Cook chikoo pulp with ghee, sugar, and cardamom to create a rich and sweet dessert.

5. Papaya

A. Nutritional Profile

• Papaya is a tropical fruit known for its vibrant orange flesh and sweet, tropical flavour. It’s not only delicious but also offers a range of nutrients.
• A medium-sized papaya provides around 120 calories, mainly from carbohydrates, particularly natural sugars like fructose.
• Papaya is exceptionally rich in vitamin C, providing more than the recommended daily intake. This vitamin is essential for a strong immune system and overall health.
• It contains dietary fibre, which aids in digestion, promotes a feeling of fullness, and ensures that weight gain occurs steadily and healthily.
• Papaya also offers vitamins A, E, and K, as well as minerals like potassium and magnesium.

B. Benefits for Weight Gain

• Papaya’s calorie content and natural sugars make it a beneficial addition to your diet when aiming for healthy weight gain.
• The dietary fibre in papaya supports digestive health, ensuring that you gain weight gradually and without digestive discomfort.
• High vitamin C levels in papaya aid in collagen formation, essential for maintaining healthy skin and tissues during the weight gain process.
• The potassium content helps maintain proper muscle function and supports overall energy levels, especially for those engaged in physical activities.

C. Papaya-Based Recipes

• Papaya Breakfast Bowl: Combine papaya chunks with yoghurt, granola, and a drizzle of honey for a satisfying breakfast.

• Papaya Salsa: Dice papaya, and mix it with red onion, cilantro, lime juice, and jalapeño for a refreshing salsa to serve with grilled chicken or fish.

• Papaya Smoothie: Blend papaya with banana, Greek yoghurt, and a splash of coconut water for a tropical and nutritious smoothie.

• Papaya Salad: Create a fruit salad by combining papaya chunks with other fruits like pineapple, mango, and kiwi.

• Papaya Sorbet: Freeze blended papaya with a touch of lime juice and honey for a guilt-free and refreshing dessert.

6. Jackfruit

A. Nutritional Profile

• Jackfruit, the largest fruit that grows on a tree, is a tropical treasure renowned for its distinctive flavour and versatility.
• A cup of jackfruit contains approximately 155 calories, primarily from carbohydrates. It is low in fat and protein.
• Jackfruit is an excellent source of dietary fibre, making it beneficial for digestion and providing a sense of fullness.
• It is rich in vitamins and minerals, including vitamin C, vitamin A, potassium, and magnesium.
• Jackfruit is unique as it contains a type of carbohydrate called “resistant starch,” which may support healthy weight gain by promoting a feeling of fullness and regulating blood sugar levels.

B. Benefits for Weight Gain

• Jackfruit’s calorie content, coupled with its high fibre content, makes it a valuable addition to your diet when seeking healthy weight gain.
• The fibre in jackfruit supports digestion, prevents constipation, and ensures that weight gain is gradual and accompanied by a feeling of fullness.
• The resistant starch in jackfruit may help maintain steady energy levels and prevent overeating.
• The wealth of vitamins and minerals in jackfruit contributes to overall health and well-being, which is crucial during the weight gain process.

C. Jackfruit-Based Recipes

• Jackfruit Curry: Cook young, green jackfruit in a flavorful curry sauce for a delicious and hearty meal.

• Jackfruit Tacos: Shred ripe jackfruit and use it as a meat substitute in tacos or burritos for a satisfying and plant-based alternative.

• Jackfruit Pulled “Pork”: Create a vegan version of pulled pork sandwiches by simmering ripe jackfruit in barbecue sauce.

• Jackfruit Smoothie Bowl: Blend ripe jackfruit with coconut milk and top with granola, nuts, and fresh fruit for a tropical breakfast treat.

• Jackfruit Dessert: Enjoy ripe jackfruit as a sweet snack or dessert, either fresh or as part of a fruit salad.

Read More: Jackfruit – Health Benefits, Nutrition and Side Effects

7. Custard Apple (Sitaphal)

A. Nutritional Profile

• Custard apple, also known as sitaphal in India, is a sweet and creamy fruit native to tropical regions.
• A medium-sized custard apple contains approximately 150-160 calories, primarily from carbohydrates, including natural sugars like glucose and fructose.
• Custard apple is a good source of dietary fibre, aiding digestion and promoting a feeling of fullness.
• It offers essential vitamins such as vitamin C, vitamin B6, and vitamin A, which support various aspects of health and well-being.
• Custard apple is a decent source of minerals like potassium and magnesium, contributing to overall nutritional value.

B. Benefits for Weight Gain

• Custard apple’s calorie content and natural sugars make it a suitable choice for those aiming to increase calorie intake healthily.
• The dietary fibre in custard apple supports digestive health, ensuring that weight gain is gradual and accompanied by a sense of fullness.
• The vitamins and minerals in custard apple contribute to overall health, including immune function, skin health, and energy metabolism.
• The sweet and creamy texture of custard apple makes it a satisfying and calorie-rich snack, especially when consumed fresh.

C. Custard Apple-Based Recipes

• Custard Apple Smoothie: Blend custard apple pulp with yoghurt, milk, and a hint of honey for a creamy and nutritious smoothie.

• Custard Apple Ice Cream: Create a homemade custard apple ice cream by blending the pulp with condensed milk and cream.

• Custard Apple Salad: Combine custard apple chunks with other fruits like pineapple and pomegranate for a refreshing fruit salad.

• Custard Apple Dessert: Enjoy custard apple on its own or with a drizzle of honey for a sweet and satisfying dessert.

• Custard Apple Milkshake: Blend custard apple with milk and sugar to make a delectable and creamy milkshake.

Read More: Custard Apple – Benefits, Nutrition Value and Ways to Consume

8. Guava (Amrood)

A. Nutritional Profile

• Guava, often referred to as the “poor man’s apple,” is a tropical fruit celebrated for its unique flavour and outstanding nutritional value.
• A medium-sized guava contains approximately 50 calories, primarily from carbohydrates, including natural sugars like glucose, fructose, and sucrose.
• Guava is exceptionally rich in vitamin C, providing more than four times the recommended daily intake in a single fruit. Vitamin C is crucial for a strong immune system and overall health.
• It is an excellent source of dietary fibre, promoting digestion, preventing constipation, and contributing to healthy weight gain by creating a sense of fullness.
• Guava also offers other vitamins like vitamin A, and vitamin B6, and essential minerals such as potassium.

B. Benefits for Weight Gain

• Guava’s calorie content, particularly the natural sugars, makes it a suitable choice for those looking to increase calorie intake healthily.
• The high dietary fibre content aids in digestion prevents overeating, and ensures that weight gain is gradual and comfortable.
• Guava’s abundance of vitamin C supports overall health, including immune function, skin health, and the body’s ability to absorb iron from plant-based foods.
• Potassium in guava contributes to maintaining proper muscle function, making it beneficial for those engaged in physical activities.

C. Guava-Based Recipes

• Guava Smoothie: Blend guava with yoghurt, honey, and a splash of lime juice for a refreshing and nutritious smoothie.

• Guava Salsa: Dice guava and mix it with red onion, cilantro, lime juice, and a touch of chilli for a flavorful topping for grilled chicken or fish.

• Guava Salad: Incorporate guava slices into salads for added sweetness and a tropical twist.

• Guava Sorbet: Freeze guava puree with a touch of honey or sugar for a delightful and guilt-free dessert.

• Guava Chutney: Create a tangy chutney by cooking guava with spices, sugar, and vinegar to accompany various dishes.

9. Dates (Khajur)

A. Nutritional Profile

• Dates, often referred to as nature’s candy, are small, sweet fruits with a dense nutrient profile.
• A single date contains around 20-25 calories, primarily derived from carbohydrates, particularly natural sugars like glucose and fructose.
• Dates are rich in dietary fibre, supporting digestion and preventing constipation. They contribute to healthy weight gain by creating a sense of fullness.
• They are an excellent source of essential minerals, particularly potassium, magnesium, and iron.
• Dates also contain vitamins such as vitamin B6 and pantothenic acid, which play roles in energy metabolism.

B. Benefits for Weight Gain

• Dates are calorie-dense and a convenient snack option for those aiming to increase calorie intake.
• The natural sugars in dates provide a quick and sustained energy source, making them ideal for pre-or post-workout snacks to support muscle growth.
• The high dietary fibre content aids in maintaining a healthy digestive system, preventing overeating, and ensuring that weight gain occurs gradually and comfortably.
• Dates are an excellent source of essential minerals like potassium, which supports muscle function and helps prevent muscle cramps and fatigue, particularly useful for those engaged in physical activities.

C. Date-Based Recipes

• Date Energy Balls: Blend dates with nuts, seeds, and a touch of honey to create nutritious and energy-boosting snacks.

• Stuffed Dates: Remove the pits from dates and stuff them with almonds or walnuts for a quick and satisfying snack.

• Date Smoothie: Blend dates with milk or a dairy-free alternative, bananas, and a dash of cinnamon for a sweet and creamy smoothie.

• Date Bars: Make homemade date bars by combining dates with oats, nut butter, and dried fruits for a portable and nutritious snack.

• Date Syrup: Create a natural sweetener by blending dates with water and using the syrup as a healthier alternative to sugar in various recipes.

10. Figs (Anjeer)

A. Nutritional Profile

• Figs, often known as Anjeer, are sweet and nutrient-dense fruits that have been cherished for their taste and health benefits for centuries.
• A single dried fig contains approximately 20-25 calories, with the majority of calories coming from carbohydrates, including natural sugars like glucose and fructose.
• Figs are an excellent source of dietary fibre, promoting digestion and creating a sense of fullness, which supports healthy weight gain.
• They are rich in essential minerals, particularly potassium, magnesium, calcium, and iron.
• Figs also contain vitamins such as vitamin K, vitamin B6, and riboflavin, contributing to overall nutritional value.

B. Benefits for Weight Gain

• Figs are calorie-dense and can be a convenient and satisfying snack choice for individuals seeking to increase their calorie intake.
• The dietary fibre in figs aids in digestion regulates blood sugar levels, and ensures that weight gain occurs gradually and comfortably.
• Figs are an excellent source of potassium, supporting muscle function and overall energy levels, making them beneficial for those engaged in physical activities.
• The presence of iron in figs can help prevent iron-deficiency anaemia, a condition that can affect those undergoing weight gain.

C. Fig-Based Recipes

• Fig and Nut Bars: Create homemade energy bars by blending dried figs with various nuts, seeds, and a touch of honey or maple syrup.

• Fig and Cheese Appetizer: Wrap fresh figs with prosciutto and serve them with goat cheese and a drizzle of honey for an elegant appetizer.

• Fig and Yogurt Parfait: Layer dried figs with Greek yoghurt, granola, and a sprinkle of cinnamon for a nutritious breakfast or dessert.

• Fig Smoothie: Blend dried figs with milk, banana, and a pinch of cardamom for a creamy and flavorful smoothie.

• Fig Jam: Cook dried figs with sugar, lemon juice, and spices to create a delightful fig jam, perfect as a spread or topping.

HealthifyMe Suggestion 

Fruits are loaded with vitamins, minerals, fibre, and polyphenols, which are anti-inflammatory and antioxidants. Many of them are high in calories, the majority of which come from carbs, making them an excellent high-calorie, low-fat diet for weight gain. Incorporating a handful of the fruits listed above into meals or snacks might help enhance daily calorie intake and promote healthy weight growth. Combining these fruits with a source of protein can provide additional calories while keeping your blood sugar levels steady.

Conclusion 

As we conclude, it’s essential to reiterate that healthy weight gain is not merely about increasing calorie intake but also about nourishing your body with essential nutrients. These high-calorie Indian fruits excel not only in providing calories but also in delivering vitamins, minerals, dietary fibre, and natural sugars, all of which play a crucial role in overall well-being.

Incorporating these fruits into your daily diet can be a delicious and nutritious strategy for achieving your weight gain goals. However, it’s essential to do so mindfully and as part of a balanced diet. Consulting with a nutritionist or dietitian can help tailor your diet to your specific needs and ensure you gain weight in a healthy and sustainable manner.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

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