Healthy, High-Calorie Fruits to Help You Gain Weight

For some people, gaining weight or building muscle can be challenging.
Though fruits aren’t usually the first group of foods that comes to mind when trying to bulk up, several types of fruits can provide the extra calories your body needs to gain weight. 
What’s more, they pack important vitamins and minerals to support your health. 
Here are 11 healthy and higher-calorie fruits that can help you gain weight.

Banana
Bananas are an excellent choice if you’re looking to gain weight. They’re not only nutritious but also a great source of carbs and calories.
One medium-sized (118-gram) banana contains the following nutrients:
*Calories: 105
*Protein: 1 gram
*Fat: 0.4 grams
*Carbs: 27 grams
*Fiber: 3 grams
Bananas are a convenient on-the-go snack and can be added to oatmeal or smoothies made with other high-calorie ingredients, such as nut butter or full-fat yogurt to help you gain weight.

Coconut meat
Coconut is a versatile fruit that has gained popularity for its many health benefits. It’s also a great source of calories, as it’s high in fat and moderate in carbs.
A 1-ounce (28-gram) serving of coconut meat provides the following nutrients:
Calories: 99
Protein: 1 grams
Fat: 9.4 grams
Carbs: 4.3 grams
Fiber: 2.5 grams
Coconut flesh is also high in many important minerals, including phosphorus and copper.

Mango
Mango is a delicious, sweet fruit that boasts an impressive nutrient profile. Like bananas, mangoes are a good source of calories — mostly from carbs. 
One cup (165 grams) of mango provides the following nutrients:
Calories: 99
Protein: 1.4 grams
Fat: 0.6 grams
Carbs: 25 grams
Fiber: 3 grams
In addition, mango is a good source of copper, several B vitamins, and vitamins A and E.

Dates
Dates are the small, cylindrical fruits of the date palm, which grows in tropical areas. 
One date (24 grams) provides the following nutrients:
Calories: 66.5
Protein: 0.4 grams
Fat: 0.1 grams
Carbs: 18 grams
Fiber: 1.6 grams
These fruits are also a good source of copper, manganese, iron, and vitamin B6. Try stuffing dates with almond butter and coconut flakes for a healthy, high-calorie snack.

Avocado
Avocados boast an impressive nutrient profile. Plus, they’re high in calories and healthy fats, making them an excellent choice for people looking to gain weight.
Half a medium-sized avocado (100-gram) contains the following nutrients:
Calories: 161
Protein: 2 grams
Fat: 15 grams
Carbs: 8.6 grams
Fiber: 7 grams
Avocados are also rich in many other micronutrients, including potassium and vitamins K, C, B5 (pantothenic acid), and B6 (pyridoxine).

Prunes
Prunes are dried plums that pack a nutritional punch. 
A 1-ounce (28-gram) serving of prunes provides the following nutrients:
Calories: 67
Protein: 0.6 grams
Fat: 0.1 grams
Carbs: 18 grams
Fiber: 2 grams
Prunes are also known for their ability to alleviate constipation. Their fiber content can help add bulk to your stool and speed its transit through your gut. They taste great on their own, but you can also enjoy them in your favorite salads, smoothies, and baked goods.​

Dried Apricots
Apricots are a popular yellow stone fruit that can be enjoyed both fresh and dried. 
A 1-ounce (28-gram) serving of dried apricots provides the following nutrients: 
Calories: 67
Protein: 0.8 grams
Fat: 0.1 grams
Carbs: 18 grams
Fiber: 2 grams
In addition to being an excellent source of calories, dried apricots are a good source of beta-carotene, lutein, and zeaxanthin — three plant pigments that support eye health.

Dried Figs
Enjoyed both fresh and dried, figs are a popular fruit with a sweet-yet-mild flavor. 
A 1-ounce (28-gram) serving of dried figs provides the following nutrients: 
Calories: 70
Protein: 1 grams
Fat: 0.3 gram
Carbs: 18 grams
Fiber: 3 grams
Dried figs are tasty on their own or can be enjoyed chopped to garnish oats, yogurt, or salads. They also pair well with cheese and crackers.

Raisins
Raisins are dried grapes that come in various sizes and colors. ​
A 1-ounce (28-gram) serving of raisins provides the following nutrients: 
Calories: 85
Protein: 1 grams
Fat: 0.1 grams
Carbs: 22 grams
Fiber: 1 grams
Raisins are also a good source of copper, manganese, magnesium, and many B vitamins. Adding raisins to your diet is an easy way to increase your calorie intake. They taste great straight out of the box and pair well with nuts, yogurts, cheeses, salads, and oatmeal.

Sultanas
Sultanas are another type of dried grape.
A 1-ounce (28-gram) serving of sultanas provides the following nutrients: 
Calories: 91
Protein: 0.7 grams
Fat: 0 grams
Carbs: 22 grams
Fiber: 0.7 grams
Sultanas can be eaten similarly to raisins, making them a convenient way to increase your calorie intake. Eat them alone or combine them with nuts, yogurts, cheeses, or salads.

Currants
Currants are small, sweet, dried grapes of a variety called the “Black Corinth.” Despite their small size, they pack a powerful, sweet-tangy flavor, making them rather versatile.
A 1-ounce (28-gram) serving of currants provides the following nutrients: 
Calories: 79
Protein: 1.14 grams
Fat: 0.1 grams
Carbs: 21 grams
Fiber: 2 grams
Currants are also a good source of zinc, potassium, magnesium, and other micronutrients.