What to gain weight, build muscles? Add these fruits to your daily diet high calories

What to eat to gain weight, build muscles? Add these 8 fruits to your daily diet

G aining weight and building muscle can be a challenging journey for many, and many a times, your weight gain journey is conditioned by factors such as metabolism and lifestyle choices. It often requires a comprehensive approach involving diet, exercise, and sometimes medical guidance. While weight gain is commonly associated with consuming more calories than expended, the quality of those calories is equally important. Incorporating high-calorie fruits into your diet can be a delicious and nutritious way to support healthy weight gain.

Here are 11 fruits known for their calorie density and nutrient content, suggested by dietician Rupali Mathur, owner of Nourish Naturally.

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1. Bananas

Bananas are a popular and versatile fruit that can aid in weight gain. A medium-sized banana offers a mix of carbohydrates, fiber, vitamin B6, and magnesium. Additionally, green bananas are rich in resistant starch, which supports gut health and can contribute to a feeling of fullness.

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 (1Trusted Source):

Calories: 105

Protein: 1 gram

Fat: 0.4 grams

Carbs: 27 grams

Fiber: 3 grams

Vitamin B6: 26% of the Daily Value (DV)

Manganese: 13% of the DV

In addition, bananas pack many other micronutrients. Green bananas, in particular, are high in resistant starch, which passes through your digestive tract undigested. Research has linked resistant starch to improved gut health (2Trusted Source).

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

2. Avocados

Avocados are known for their healthy fats and nutrient density. They provide around 322 calories for a medium-sized fruit, along with monounsaturated fats, vitamin K, folate, and potassium.

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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 (3Trusted Source):

Calories: 161

Protein: 2 grams

Fat: 15 grams

Carbs: 8.6 grams

Fiber: 7 grams

Vitamin K: 17.5% of the DV

Folate: 21% of the DV

Avocados are also rich in many other micronutrients, including potassium and vitamins K, C, B5 (pantothenic acid), and B6 (pyridoxine) (4Trusted Source).

What’s more, they’re incredibly versatile and can be used in many ways. Try adding them to soups and salads or using them as a spread alongside a protein source like eggs.

3. Coconut meat

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Coconut meat is not only delicious but also calorie-dense, offering approximately 283 calories per cup. It is rich in healthy fats, particularly medium-chain triglycerides (MCTs),which can be a quick energy source. Additionally, coconut flesh provides essential minerals like phosphorus and copperCoconut 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 (5Trusted Source):

Calories: 99

Protein: 1 grams

Fat: 9.4 grams

Carbs: 4.3 grams

Fiber: 2.5 grams

Manganese: 17% of the DV

Selenium: 5% of the DV

Coconut flesh is also high in many important minerals, including phosphorus and copper.

Best of all, it can be enjoyed in many ways. Try sprinkling shredded coconut onto fruit salad, adding it into stir-fries, or blending it into soups and smoothies to increase the calorie content of your meals and snacks.

4. Mangoes

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.

Coconut flesh is also high in many important minerals, including phosphorus and copper.

Best of all, it can be enjoyed in many ways. Try sprinkling shredded coconut onto fruit salad, adding it into stir-fries, or blending it into soups and smoothies to increase the calorie content of your meals and snacks.

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 (6Trusted Source):

Calories: 99

Protein: 1.4 grams

Fat: 0.6 grams

Carbs: 25 grams

Fiber: 3 grams

Vitamin C: 67% of the DV

Folate: 18% of the DV

In addition, mango is a good source of copper, several B vitamins, and vitamins A and E.

Mango is delicious on its own but also a great addition to smoothies, salsas, and summer salads. Try pairing fresh mango with higher-calorie ingredients like nuts or coconut if weight gain is your goal.

Mangoes are a sweet and juicy fruit that can contribute to weight gain due to their calorie content. One medium mango contains about 150 calories, along with vitamins A, C, E, and several B vitamins. The fruit is also a good source of fibre, aiding in digestion and promoting a sense of fullness.