Dried fruits are an easy and healthy way to gain weight the right way. Being high in calories and nutrients, they help increase muscle mass and overall body weight. Dried fruits like dates, raisins, prunes, apricots, and figs make great high-calorie snacks for people looking to bulk up.
This article discusses the top dried fruits that can aid weight gain journey and muscle growth. We also cover the benefits, nutrition facts, and tips on how to add dried fruits to your daily diet.
How Dried Fruits Help With Weight Gain
Dried fruits are nutritional powerhouses that provide the following benefits for weight gain:
- High in Calories and Carbs: Dried fruits contain 2-3 times more calories and carbs than fresh fruits. Just an ounce provides 100+ calories. The extra carbs promote muscle growth and weight gain.
- High Fiber Content: The fiber makes you feel fuller for longer while improving digestion. This allows you to eat more calories comfortably.
- Nutrient Dense: Dried fruits contain concentrated amounts of vitamins, minerals, and antioxidants that support muscle growth and overall health.
- Healthy Fats and Proteins: Most dried fruits contain small amounts of healthy fats and proteins. Nuts like cashews, almonds, etc. also provide plant-based protein.
- No Added Sugars: As long as you pick unsweetened dried fruits without added sugars, they provide natural energy from glucose and fructose.
In moderation, dried fruits give a calorie and carbohydrate boost that aids lean muscle gain and weight increase in a healthy manner. Let’s look at the best dried fruit options.
Best Dried Fruits For Weight Gain
1. Dates
Dates are often labeled as nutritional powerhouses. With their sweet caramel-like taste, they make a delicious high-calorie snack.
Nutrition Facts (per 100g)
- Calories: 282
- Carbs: 75g
- Protein: 2g
- Fiber: 8g
Benefits
- High in natural sugars like glucose, fructose, and sucrose that easily convert to energy.
- Rich in vitamins and minerals like B vitamins, potassium, magnesium, and copper.
- Fiber promotes satiety and improves digestion.
Have 4-5 dates daily as a healthy way to gain weight gradually. Add them to smoothies, salads, and cereals or just eat them plain.
2. Dried Apricots
With a unique tart-sweet taste, dried apricots provide an excellent calorie boost. Due to their chewy texture, they take longer to digest keeping you full.
Nutrition per 100g
- Calories: 241
- Carbs: 63g
- Protein: 3g
- Fiber: 7g
Benefits
- High amounts of vitamins A and C
- Decent fiber content aids digestion
- No added sugar
- Low glycemic index prevents spikes in blood sugar
Add around 7-8 dried apricots to your breakfasts or as mid-meal snacks to gain weight steadily.
3. Dried Figs
With their jam-like texture and sweetness, figs are delicious for weight gain purposes. They provide a hefty calorie payload in small servings.
Nutrition Facts (per 100g)
- Calories: 249
- Carbs: 63g
- Protein: 3g
- Fiber: 10g
Benefits
- Excellent source of calcium, potassium, and B vitamins
- Aids digestion and improves gut health
- High antioxidant content
- No added sugars
Add 3-4 figs to your cereal, or porridge or just have them as whole fruit snacks throughout the day.
4. Dried Plums (Prunes)
With their unique sweet-tart flavor, prunes or dried plums are nutrient-dense fruits that aid weight gain. They also improve digestion.
Nutrition per 100g
- Calories: 240
- Carbs: 64g
- Fiber: 7g
- Protein: 2g
Benefits
- Rich in antioxidants
- Improves digestion and prevents constipation
- High potassium content benefits heart health
- Source of vitamin K
Have around 5 prunes twice a day to get an effective calorie boost from this dried fruit.
5. Dried Apples
Dehydrated apple rings or slices make for a deliciously sweet, high-calorie snack. The fruit sugars like fructose and glucose aid weight gain.
Nutrition Facts (per 100g)
- Calories: 329
- Carbs: 86g
- Fiber: 10g
- Protein: 1g
Benefits
- High amounts of antioxidants
- Decent fiber content
- No added sugar
- Low glycemic index
Add around 4-5 dried apple rings as part of trail mixes or fruit salads. They make for the perfect pre/post-workout snack as well.
6. Dried Peaches
With an intense sweet taste, dried peaches are one of the tastiest sources of calories and carbs for weight gain purposes.
Nutrition Facts (per 100g)
- Calories: 280
- Carbs: 70g
- Fiber: 6g
- Protein: 3g
Benefits
- Rich in vitamin A and potassium
- Decent fiber content keeps you full
- No added sugar
- Antioxidants prevent cell damage
Around 5-6 dried peach slices twice daily can effectively aid your weight gain goals. Add them to yogurt, oatmeal or salads.
7. Dried Banana Chips
Crunchy, caramelized banana chips are a tasty way to add extra calories to fruits. The natural sugars aid weight gain.
Nutrition per 100g
- Calories: 371
- Carbs: 92g
- Fiber: 3g
- Protein: 3g
Benefits
- Natural sugars aid weight gain
- Low fat and sodium content
- No cholesterol or trans fats
- Rich in potassium and magnesium
Have a small bowl of banana chips as part of trail mixes or just as snacks throughout the day.
8. Dried Pineapple Chunks
With their vibrant color and delicious tangy-sweet taste, dried pineapples are a flavorful source of natural calories.
Nutrition Facts (per 100g)
- Calories: 327
- Carbs: 86g
- Fiber: 3g
- Protein: 1g
Benefits
- High natural sugar content from fructose
- Rich in antioxidants like vitamin C
- Decent fiber boosts satiety
- Low fat and sodium content
Add around 1⁄4 cup of dried pineapple chunks to yogurt, oatmeal, or salads throughout the day for extra calories.
9. Dried Mango Slices
With an intensely sweet mango flavor, dried mango slices provide a hefty dose of carbs and calories for weight gain goals.
Nutrition Facts (per 100g)
- Calories: 330
- Carbs: 86g
- Fiber: 3g
- Protein: 2g
Benefits
- High in antioxidants like vitamins A and C
- No added sugars
- Rich in polyphenols and carotenoids
- Decent fiber content for satiety
Add around 1⁄4 cup of dried mango to your trail mixes or fresh fruit bowls for extra calories throughout the day.
10. Dried Cranberries
These tangy dried berries are a powerhouse of antioxidants and provide a modest calorie boost as well.
Nutrition Facts (per 100g)
- Calories: 346
- Carbs: 88g
- Fiber: 4g
- Protein: 1g
Benefits
- Very high in antioxidants
- Decent fiber content
- No added sugar
- Provides vitamin C, K, manganese
Add 2-3 tablespoons of dried cranberries to your breakfast bowls, salads, or smoothies for extra calories.
Tips to Add Dried Fruits to Your Diet
- Have dates, figs, or plums as whole fruits for snacks daily.
- Mix dried fruits like apricots, apples, and peaches as part of fresh fruit bowls.
- Include 1-2 tablespoons of cranberries or raisins in your breakfast cereal or oats.
- Add some banana chips or pineapple chunks to your trail mixes.
- Make energy bars or balls using dates, dried apricots, figs, etc.
- Sprinkle some raisins or cranberries over yogurt bowls.
- Mix dried fruits with roasted nuts and seeds for more protein.
- Add diced dried fruits to your salads for extra flavor and calories.
- Have dried fruits like apricots, apples or plums work along with a protein shake.
What to Consider When Buying Dried Fruits
- No Added Sugars: Avoid dried fruits with added sugars, syrups, or preservatives. Pick ones preserved naturally.
- No Sulfur Dioxide: Some dried apricots and fruits contain sulfur dioxide as a preservative. Avoid this compound if you have sensitivities.
- Unsweetened and Unsalted: Choose versions with no extra salt, sugar, or oil added. The natural fruit sugars are enough.
- Resealable Packaging: Dried fruits last longer when stored in an airtight container. So resealable pouches are ideal.
- Organic: If your budget allows, pick organic dried fruits that are free of pesticides and chemicals. But non-organic dried fruits are fine too.
- Variety: Mix up the dried fruits you eat for more diverse vitamins, minerals, and antioxidants.
Potential Downsides of Dried Fruits
Despite their benefits, do keep these points in mind about dried fruits:
- They are high in natural fruit sugars. So diabetics and those with blood sugar issues should be mindful of portions.
- Their calorie density can quickly add up if you overeat dried fruits. Have them in controlled portions.
- Certain sulfated dried fruits may cause digestive issues for sensitive individuals.
- Due to their stickiness, dried fruits can damage dental health if not brushed after eating them.
Overall, in moderation, dried fruits like dates, raisins, prunes, apricots, and apples make for a healthy calorie source to aid weight gain and muscle growth. Just keep portions controlled and vary the types of dried fruits you eat.
Best Dried Fruits for Weight Gain List
FAQs About Dried Fruits for Weight Gain
Are dried fruits good for skinny guys looking to gain weight?
Yes, dried fruits are an excellent calorie source thanks to their high carbohydrate and natural sugar content. In moderation, they can help skinny men put on weight and muscle effectively. Focus on calorie-dense dried fruits like dates, figs, and raisins.
How many dried fruits should you eat per day for weight gain?
About 1⁄4 to 1⁄2 cup of dried fruits per day is recommended for weight gain purposes. Spread out the servings throughout the day rather than eating in one sitting. Around 3-4 dates, 5 prunes or apricots, and 2-3 tablespoons of raisins, cranberries, pineapple chunks, etc. per day is ideal.
Are dried fruits as healthy as fresh fruits for gaining weight?
Dried fruits are nutritionally concentrated and provide fiber, vitamins, and minerals like fresh fruits. Their extra calorie and carbohydrate content makes them more optimal for weight gain than whole fresh fruits. Enjoy both in moderation as part of a balanced diet.
Do dried fruits cause weight gain around the belly?
Eating excess dried fruits can add extra calories leading to belly weight gain. But in controlled portions, the fiber in dried fruits may actually help reduce abdominal obesity. Have them as part of an overall healthy diet to gain weight in a balanced manner.
What are the best-dried fruits for diabetic patients looking to gain weight?
Dried apricots, peaches, apples, and plums are lower on the glycemic index, so they may be safer for diabetics in moderation. But do consult your doctor and monitor blood sugar levels when eating dried fruits.
The Takeaway
Dried fruits like dates, raisins, apricots, figs, and prunes are nutritionally dense foods that provide the calories, carbs, and energy needed for healthy weight gain. Enjoy an assortment of dried fruits in controlled portions as part of your daily diet. Avoid versions with added sugars. Dried fruits help support lean muscle gain and overall weight goals when combined with strength training and a protein-rich diet. But monitor your portions and keep health conditions in mind.
Last update on March 2024 / Affiliate links / Images from Amazon Product Advertising API