Fruits For Weight Gain And Their Nutritional Value: ToneOp

Weight Gain


Published on: 09-Feb-2023


10 min read


Updated on : 02-Dec-2023




Kajal Tharwani


Fruits For Weight Gain And Their Nutritional Value: ToneOp

Fruits For Weight Gain And Their Nutritional Value: ToneOp

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We have always heard or read, do this to lose weight or do these diets for some days for weight loss. But what about the people trying to  gain weight? Very little information and diet are available for people trying to gain weight.

Do you know fruits can also help you gain weight? Yes, you read it right! 

Although fruits are typically classified as diet foods, numerous varieties can give your body healthy calories while contributing to muscle gain. 

These fruits provide a good source of carbohydrates, even fats, essential vitamins and minerals. So the best way to get your scale to show a higher reading is to eat them whole or add them to your weight gain smoothies.

Table Of Contents 

1. How To Gain Weight While Eating Fruits? 

2. What Are The Best Fruits For Weight Gain? 

3. Dietitian’s Recommendation 

4. The Final Say 

5. FAQs 

How To Gain Weight While Eating Fruits? 

Gaining weight may be required for various reasons, including improved athletic performance or overall health. Besides, you do not have to eat much junk food to gain weight.

  • A variety of high-calorie, nutrient-dense fruits can aid in weight gain.
  • Combining some of the fruits mentioned here into your meals or snacks can help you increase your daily calorie intake and healthily gain weight.
  • Furthermore, combining these fruits with a protein or fat source can provide additional calories while keeping your blood sugar levels stable.

What Are The Best Fruits For Weight Gain? 

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Some fruits that can help to gain weight are as follows:

1. Banana 

Keep calm and eat a banana! 

Bananas are the main ingredient in many high-calorie, power smoothies and drinks. Bananas are complex carbohydrates that aid in energy maintenance. They are inexpensive and readily available all year. Bananas' high potassium content helps to improve blood circulation and blood vessel health. It also contains a lot of water, which helps to keep your body hydrated.

 One medium banana contains 

  • Calories- 105kcal 
  • Protein- 1g 
  • Fat- 0.4g 
  • Carbs- 27g 
  • Manganese- 1% of the daily value 

2. Mango 

Every day is mango-nificent! 

Mango boosts energy levels and can be found in milkshakes, smoothies, yoghurt, and ice cream, among other things. It also contains a lot of fibre, pectin, and 

vitamin C.

One medium mango contains 

  • Calories- 99kcal 
  • Protein- 1.4g 
  • Fat- 6g 
  • Carbs- 25g 
  • Vitamin C- 67% of the daily value 

3. Raisins 

Raisins a day keep health issues away! 

Consuming raisins regularly may significantly contribute to weight gain. You can easily have a high-calorie diet by incorporating them into salads, yoghurt, oatmeal, and other foods.

A one-ounce serving of raisins contains the following nutrients:

  • Calories- 85 kcal
  • Protein-  1 g
  • Fat- 1 g
  • Carbs- 22 g
  • Potassium-  4.5 %

4. Blueberries 

Blueberries are key to healthy living! 

Despite being one of the healthiest fruits, blueberries have the most calories. Blueberries are highly antioxidants and beneficial to the heart, brain, immune system, eyes, blood, and other body systems. They pair well with salads, snacks, smoothies, yoghurt, desserts, and shakes.

One cup (148 grams) or one serving of raw blueberry contains the following nutrients:

  • Calories-  84 kcal
  • Fat- 0.5 g
  • Sodium- 1.5 mg
  • Carbohydrates- 21 g
  • Fibre- 3.6 g
  • Sugars- 15 g
  • Protein-  1 g
  • Vitamin C- 14.4 mg

5. Dates 

It is nutrient-dense and high in energy. For generations, travellers through the Mediterranean and desert have consumed dates. It was the main ingredient in the desert trail mix due to its high-calorie content.

One date includes:

  • Calories- 23 kcal
  • Protein-  2 g
  • Fat- 0.4 g
  • Carbs-  6.23 g
  • Potassium- 54 mg

6. Plums

Life is pudding full of plums! 

High in vitamins A, C, and K, folate, and other essential nutrients. Plums contain minerals such as potassium, fluoride, phosphorus, magnesium, iron, calcium, and zinc. Besides, they are high in dietary fibre.

One medium-sized plum (approximately 2 ⅛   in diameter) contains:


  • Calories- 30 kcal
  • Fat-  0.2 g
  • Carbohydrates-  7.5 g
  • Fibre- 0.9 g
  • Sugars- 6.6 g
  • Protein-  0.5 g
  • Vitamin C- 6.27 mg
  • Vitamin A- 11.2 mcg

7. Pears 

Pears are pear-fect for weight gain! 

Pear fruit has a lot of carbohydrates (27 per cent of total calories). However, despite its high carbohydrate content, the fruit has a low glycemic index, making it ideal for diabetics. Moreover, pears' soluble and insoluble fibre is good for the digestive system and gastrointestinal health.

One medium-sized pear (178 g) contains the following nutrients:

  • Calories- 101 kcal 
  • Fat- 0.3 g
  • Sodium- 1.8 mg
  • Carbohydrates- 27 g
  • Fibre- 5.5 g
  • Sugars- 17 g
  • Protein- 0.6 g
  • Vitamin K-  7.8 mcg
  • Potassium- 206 mg

8. Grapes 

They are high in antioxidants and contain polyphenol, which protects against various metabolic conditions and cancers. Resveratrol, a type of polyphenol found in the skin of red grapes, is responsible for red wine's heart-healthy properties. On the other hand, grape jams and jellies can be quite sweet and high in calories.

A cup of grapes (92 grams) contains the following nutrients:

  • Calories- 62 kcal
  • Fat- 0.3 g
  • Sodium-  2 mg
  • Carbohydrates- 16 g
  • Fibre- 1 g
  • Sugars - 15 g
  • Protein- 0.6 g
  • Vitamin C- 3.68 mg
  • Vitamin K- 13.4 mcg
  • Vitamin A-  4.6 mcg

Dieititian’s Recommendation 

You can ensure optimal nutrition by including these fruits in your diet daily. If you cannot consume these fruits naturally, you can consume them as juices or shakes.


-Dietitian Lavina Chauhan 

The Final Say 

To summarise, just like losing weight, the best way to gain weight is to do it correctly. It is critical to eat foods that nourish and support the body. Incorporating other foods into your diet can also aid in weight gain. Have a healthy weight gain! 


1. Is it mandatory to consume milk with fruits for weight gain?

No, It is not mandatory to consume milk along with fruits. However, adding milk to your regime will boost your weight gain. Milk is high in fat content and helps you gain weight. Try to drink full-fat milk with a higher cream percentage for better results.

2. Is it ok to add some sugar to fruit-based smoothies?

Yes, you can! However, replacing regular white sugar with healthier alternatives like honey or date syrup is recommended. Apart from adding sweetness, these agents add more nutrition.

3. Can I eat just fruits or dry fruits for weight gain?

Apart from eating fruits and dry fruits for weight gain, you should also have a balanced diet high in calories. Moreover, eating just fruits or dry fruits is not ideal as it can lead to side effects like poor digestion and health disorders.

4. Can I gain weight eating watermelon?

No, it will not help you gain weight, as  90% of a watermelon's weight is water. However, it is one of the best fruits to eat if you want to lose weight. A 100-g serving contains only 30 calories. It is also a great source of an amino acid called arginine, which helps burn fat quickly.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

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