11 High Calorie Fruits for Easy Weight Gain
Fruits are rich in vitamins, minerals, fiber, and beneficial plant compounds like polyphenols, which have strong anti-inflammatory and antioxidant properties.
Fruit is also generally low in calories.
So, if you’re trying to gain weight, you may wonder whether certain fruits are more calorie-dense than others.
This way you can still get the beneficial nutrients that fruit provides but also achieve your weight gain goals.
This article lists the top 11 high calorie fruits for easy weight gain and provides tips on how you can enjoy them.
A look at the best high calorie fruits for weight gain
Here’s a quick look at how the best high calorie fruits for weight gain:
| Food | Serving Size | Calories |
|---|---|---|
| Dates | 1/2 cup (100 grams) | 266 |
| Coconut | 1/2 cup (45 grams) | 159 |
| Red Delicious apple | 1 medium-sized (212 grams) | 125 |
| Dried fruit | 1/4 cup (40 grams) | 119 |
| Kiwi | 1 cup (180 grams) | 115 |
| Figs | 1 cup (150 grams) | 111 |
| Bananas | 1 medium-sized (118 grams) | 105 |
| Grapes | 1 cup (150 grams) | 104 |
| Mango | 1 cup (165 grams) | 99 |
| Pineapple | 1 cup (156 grams | 83 |
| Apricots | 1 cup (165 grams) | 79 |
1. Dates
Dates are the fruit of the date palm tree.
Commonly consumed varieties include Medjool and Deglet Noor dates.
They are an excellent source of copper and a good source of potassium, magnesium, manganese, and vitamin B6.
Four dates, or about one-half cup (100-gram) serving, provides (1):
- Calories: 266
- Fat: 0 grams
- Carbs: 72 grams
- Fiber: 6 grams
- Protein: 2 grams
Dates are in season from September through December.
Ways to enjoy dates for weight gain:
- slice in half and top on toast that has been spread with peanut butter
- chop and sprinkle over ice cream
- sprinkle on oatmeal
2. Coconut
Coconut is the edible fruit of the coconut palm.
They are an excellent source of manganese and copper and provide small amounts of other vitamins and minerals.
In contrast to the other fruits on this list, most of the calories from coconut come from fat.
One piece of coconut, or about one-half cup (45-gram) serving, provides (1):
- Calories: 159
- Fat: 15 grams
- Carbs: 7 grams
- Fiber: 4 grams
- Protein: 2 grams
You can buy whole coconuts year-round and scrape the raw meat out of the shell, or you can find coconut that has been sliced, shaved, or grated.
If choosing fresh, pick one that doesn’t have any cracks and feels heavy and full.
Ways to enjoy coconut for weight gain:
- add to high-calorie smoothies
- added shredded coconut to oatmeal
- stir into pudding or yogurt
3. Red Delicious apple
A medium-sized apple provides around 80 calories.
Among the more than 100 apple varieties, however, the Red Delicious apple is the most calorie-dense due to a higher content of carbs.
The Red Delicious is the most widely recognized with its characteristic bold red color.
Other calorie-dense apple varieties include Gala, Fuji, and Granny Smith apples.
One medium-sized (212-gram) Red Delicious apple provides (1):
- Calories: 125
- Fat: 0 grams
- Carbs: 30 grams
- Fiber: 5 grams
- Protein: 1 gram
Red Delicious apples are available year-round with a peak season in late September.
Ways to enjoy Red Delicious apples for weight gain:
- slice and eat with peanut butter
- add to a pork roast
- try them thinly sliced on pizza
4. Dried fruit
Dried fruit has had most of its water content removed through drying methods.
This shrinks the fruit, leaving behind a calorie-dense fruit that’s great for weight gain.
Dried fruit contains most of the nutrients as fresh fruit, just in a much smaller package.
Many of the high-calorie fruits on this list like dates, figs, peaches, apples, pineapple, bananas, and apricots are commonly dried and included in mixes.
You can also buy single dried fruit rather than mixes.
One-quarter cup (40 grams) of mixed dried fruit provides (1):
- Calories: 119
- Fat: 0 grams
- Carbs: 31 grams
- Fiber: 2 grams
- Protein: 1 gram
Ways to enjoy dried fruit for weight gain:
- use them to make a high-calorie trail mix
- add as a topping to oatmeal
- use in a Greek yogurt parfait
5. Kiwi
Kiwis, also known as kiwifruit, have fuzzy brown skin, green or yellow flesh, and tiny black seeds.
They are an excellent source of copper and vitamins C and K, and a good source of vitamin E and folate.
One cup (180 grams) of kiwi provides (1):
- Calories: 115
- Fat: 1 gram
- Carbs: 25
- Fiber: 5 grams
- Protein: 2 grams
Similar to other fruits, if it gives to slight thumb pressure, the kiwi is ripe and ready to eat.
The skin of green kiwis should be peeled before you eat them but golden or yellow kiwis have softer skin that some people like to eat.
Kiwis are usually available year-round since each country produces in different seasons.
Ways to enjoy kiwi for weight gain:
- slice and combine with other high-calorie fruits and granola
- add to high-calorie smoothies
- dice and add to your favorite salsa
6. Figs
Inside a fig is a maze of inverted flowers and seeds.
This means that figs aren’t technically a fruit but they are still enjoyed as such.
Figs provide small amounts of several vitamins and minerals including copper, magnesium, potassium, vitamin K, and various B vitamins.
Three figs, or one-half cup (150-gram) serving, provides (1):
- Calories: 111
- Fat: 0 grams
- Carbs: 29 grams
- Fiber: 4 grams
- Protein: 1 gram
Select figs that are plump, soft, and purple with no bruising. Figs are in season from August to early October.
Ways to enjoy figs for weight gain:
- eat dried for a more calorie-dense alternative to fresh
- serve with pork or chicken
- slice and top on toast with ricotta cheese and a drizzle of honey
7. Bananas
Bananas are the perfect grab-and-go snack since they come conveniently packed in their own skin.
Bananas that are riper (yellow) have a higher sugar content whereas those that are less ripe (green) have more fiber (2).
This is because the fiber in green bananas turns to sugar as it ripens.
However, this doesn’t affect the calorie content so choose the level of ripeness based on your preference.
One medium-sized banana (118 grams) provides (1):
- Calories: 105
- Fat: 0 grams
- Carbs: 27 grams
- Fiber: 3 grams
- Protein: 1 gram
Bananas are available year-round.
Ways to enjoy bananas for weight gain:
- slice and top on toast spread with peanut butter and drizzled with honey
- add to high-calorie smoothies
- slice and add to oatmeal
8. Grapes
Among the thousands of grape varieties, only a few are commonly consumed.
The calorie content is similar among the different varieties, but they differ slightly in their antioxidant content with the darker red and purple grapes providing higher levels than green or lighter-colored grapes.
One cup (150 grams) of grapes provides (1):
- Calories: 104
- Fat: 0 grams
- Carbs: 27 grams
- Fiber: 1 gram
- Protein: 1 gram
Peak grape season is August through October.
Ways to enjoy grapes for weight gain:
- pair with cubed cheese and whole-grain crackers
- top french toast with syrup and sliced grapes
- slice and add to cooked couscous or quinoa
9. Mango
Mango is a tropical fruit with a sweet flavor and creamy texture.
They are a great source of vitamin C and copper and a good source of folate and vitamins B6, A, and E.
One cup (165 grams) of mango provides (1):
- Calories: 99
- Fat: 1 gram
- Carbs: 25 grams
- Fiber: 3 grams
- Protein: 1 gram
Mango skin is edible but most people eat it without. For convenience, you can buy frozen mango chunks.
Mango season runs year-round but peak season is May through September.
Ways to enjoy mango for weight gain:
- add frozen chunks to high-calorie smoothies
- chop and mix with frozen yogurt
- cube and combine with other high-calorie fruits on this list for a fruit salad
10. Pineapple
Like mango, pineapple is a tropical fruit with a familiar shape and sweet taste.
It’s a great source of vitamin C, manganese, and copper.
Pineapple also contains a group of digestive enzymes called bromelain that breaks down proteins.
In fact, bromelain is widely used as a commercial meat tenderizer for this reason.
One cup (165 grams) of pineapple provides (1):
- Calories: 83
- Fat: 0 grams
- Carbs: 22 grams
- Fiber: 2 grams
- Protein: 1 gram
Choose pineapples that have vibrant green leaves and a firm shell.
Frozen or canned pineapple is a convenient alternative to fresh.
Pineapple is available year-round with peak season lasting from March through July.
Ways to enjoy pineapple for weight gain:
- top on cereal or yogurt
- grill a slice and try it on a burger
- top on pizza (if you’re that person)
11. Apricots
With their larger pit, apricots are closely related to peaches, plums, and cherries.
They are a good source of potassium and vitamins A, C, and E.
One cup (165 grams) of apricots provides (1):
- Calories: 79
- Fat: 1 gram
- Carbs: 18 grams
- Fiber: 3 grams
- Protein: 2 grams
Choose ones that have a deep orange-gold color and are plump and firm to the touch.
You can enjoy apricots whole and unpeeled, just discard the pit.
Apricots are in season from early May to June.
Ways to enjoy apricots for weight gain:
- eat canned in syrup
- sear in a pan with butter and cinnamon
- use dry apricot to make trail mix
The bottom line
Fruits are packed with vitamins, minerals, and beneficial plant compounds called polyphenols.
Many of them can also be a good source of calories, most of which come from carbs, making them a great high calorie, low fat food to gain weight.
Try incorporating one or more of these high calorie fruits into your diet daily.
Don’t forget about vegetables, either. Here are some high-calorie vegetables to try.
