11 Dry Fruits For Healthy Weight Gain

Medically reviewed by Maria Sarino, MD FACT CHECKED

Obesity has always been the primary concern of people. But unfortunately, people tend to ignore the call of skinny people struggling to gain weight.

Or some people have a high metabolism, and a few of them may as well struggle to gain weight. As a result, they may try to slow down their metabolism.

Having said that, most people think losing weight is difficult compared to gaining weight. However, this is not always the case. It is losing and gaining weight both need equal determination and hard work.

Both need consistency. Many food items can help in healthy weight gain.

Food products containing many carbohydrates, fats or cholesterol, essential nutrients, minerals, and vitamins help build a healthy body.

Dry fruits can be one among them. Therefore, the consumption of dry fruits may help in gaining weight. Let us know how dry fruits help in healthy weight gain.

How does the consumption of dry fruits help in healthy weight gain?

Dry fruits are healthy and tasty. They can be considered one of the most beneficial ways to gain weight. Dry fruits are rich in calories and natural sugar that help in healthy weight gain.

On the other hand, dry fruits could also be consumed if you are looking for natural weight loss. Consuming dry fruits will not raise your fat levels if consumed in moderation. One of the myths about weight loss is that dry fruits increase your fat levels.

Not only do dry fruits help in healthy weight gain, but they also give energy to the body. Consumption of at least 20 grams of each dry fruit is considered healthy and significant. It helps in naturally gaining weight.

Dry fruits include nuts. Studies say that nuts are rich in fats and calories. Thus, the consumption of nuts helps in significant weight gain, healthily.
The most exciting thing about dry fruits is that they can be eaten solely, as well as they can be eaten as add-ups. In addition, they can be included in any dish to make it tastier and healthy.

Let us read and learn about some of the dry fruits that help in healthy weight gain. Various dry fruits that help in healthy weight gain:

  1. Dates

    Generally, dates are small but they also come in different sizes. They are filled with nutrients. The Study says that they are made up of natural sugar and are rich in calories.

    This uncommon combination helps in healthy weight gain. Every 100 grams of dates gives calories up to 277. The special combination of sugar and fat in dates helps in keeping the body energized and active.

    They also contain vitamin B6, manganese, iron, and copper which benefit in maintaining the overall metabolism.

    The rich fiber content helps in the overall digestion system, and it also allows the body to absorb all the nutrients from the food products consumed.

    Dates can also be added to other dishes to increase the overall taste and make a particular dish healthier.

  2. Dried Figs

    Dried figs are one the popular fruits, that are rich in carbohydrates, minerals, copper, calcium, and iron. Content like this helps the body to stay fit and energized.
    These dry fruits give calories up to 200 in 100 grams. Not only does it helps in weight gain but also it makes you feel super fit and active.

  3. Prunes

    These dried plums are considered to be one of the most effective dry fruits for weight gain. They are extremely rich in nutrients. These dried fruits are also beneficial for building a strong digestive power as it contains lots of fiber.

    Prunes are considered to boost the appetite. This can also help in adding numbers to your weight. Prunes can also be added to smoothies, salads, or any other dishes.

    This way a particular dish becomes more delicious and interesting, and it also keeps you healthy.

  4. Raisins

    Raisins are dried grapes that come in various sizes. They come in varieties. Consuming raisins are considered to be more effective in weight gain as compared to grapes because they have a high fiber content.

    It improves the digestive system. Raisins are a good source of energy as they are rich in carbohydrates and sugars. The rich sugar content helps in adding significant numbers to your weight.

    These dry fruits contain manganese, copper, magnesium, vitamins, and iron that help in maintaining overall health and metabolism. 100 grams of raisins can give calories up to 300.

    Raisins have a very sweet taste and they can also be paired with any other dishes to increase their taste and make them healthier.

  5. Currants

    Currants are a different variety of grapes like Corinth and Zante. Generally, they are known as Zante currants. These dry fruits are rich in sugar, carbohydrates or calories, copper, and iron.

    They help in healthy weight gain and also keep the body energized. Currants can also be paired with other dishes, such as salads or smoothies. This makes a particular dish healthier and more beneficial.

  6. Pistachios

    Pistachios are good flavored dry fruits. Consumption of raw pistachios is one of the natural ways to gain weight, as they are content with lots of calories and healthy fat.

    They do not have any unhealthy cholesterol or fats. These dry fruits provide a variety of essential micronutrients, such as fiber, carotenoids, and monosaturated fatty acids, along with copper, manganese, and vitamin B6.

    All of these help in gaining an absolute healthy weight gain. For people who are skinny and want to add numbers to their weight, pistachios would do wonder.

    Pistachios also act as an antioxidant that helps in pushing away aging. Thus, the consumption of pistachios benefits the body in many ways.

  7. Cashew Nuts

    Cashew nuts are not only rich in calories but also, have a very creamy texture. They contain Omega 3 fatty acids that help in healthy weight gain. 100 grams of cashew nuts can increase the calorie intake by 553 calories.

    The presence of fiber in these nuts benefits the digestive system of the body. The richness in the fiber helps in the absorption of calories or fats as well as nutrients.

    These dry fruits are considered to be the ideal choice of bodybuilders as they are rich in proteins and help in gaining lean muscle mass.

    Consumption of cashew nuts gives strength, as they fill the body with copper, potassium, and iron. The smooth and creamy texture of cashew nuts makes them best for their addition to cereals, smoothies, and many more.

  8. Walnuts

    Walnuts are the most preferred dried fruit for a healthy gain. They are energy dense and give the energy to reach a particular goal. These dry fruits contain Omega 3 fatty acid that helps in gaining weight.

    Every 100 grams of walnut can increase the calorie intake by 587. They are rich in nutrients and have a high content of minerals, such as magnesium and iron.

    They are also rich in fiber and thus it improves and benefits the digestive system. Studies say that walnuts help in enhancing the capacity of the brain and keeping the brain healthy.

    Walnuts taste a bit bitter. So, one can add them to other food dishes, to make them taste less bitter.

  9. Peanuts

    Peanuts are rich in protein, calories, and fats. These dried fruits are also consumed in various forms like roasted peanuts or peanut butter.

    They serve as a good combination of healthy fats and proteins and help in healthily gaining calories. With every 100 grams of peanuts, one can increase their calorie intake by 560.
    Since peanuts or groundnuts are extremely rich in proteins, vitamins, minerals, fibers, polyphenols, and antioxidants, researchers say that they can be used as add-ups.

    They can be included with other food items, to make a particular dish healthier thus, peanuts are healthy and not only does it help in gaining fats but also help in gaining more muscle mass.

  10. Almonds

    As per studies almonds contain essential vitamins, minerals, and proteins. Besides, they contain monosaturated fats and carbohydrates that help in healthy weight gain.

    They are rich in Omega-3 fatty acids that are beneficial in boosting immunity and also keeping the heart healthy. Almonds are also beneficial for the brain and eyes.

    It strengthens the brain’s function. Thus, almonds help us in many ways.100 grams of almonds contains around 576-579 calories. Thus, intake of almonds can benefit in gaining weight.

    Soaking a handful of these dry fruits the night before you consume them the next day, can be helpful in your speedy weight gain.

  11. Dried Apricots

    Dried apricots benefit our health in many ways. These dry fruits contain powerful antioxidants called beta-carotene, zeaxanthin, and lutein. These three plant pigments are good for the eyes.

    Apricots not only help in gaining weight but also boosts the immune system. Apricots are also known to be rich in essential vitamins and minerals. 100 grams of these dry fruits can give calories up to 240.


As we read above, dry fruits can help in healthy weight gain. But always remember that just sticking to dry fruits won’t be enough as our body always needs a healthy balanced diet.

So, to gain weight, one must also make a list of the other food products that are rich in calories and can be helpful.

Consumption of dry fruits is an easy way to gain weight but too much of its consumption can be harmful. So always make a note of the food items that you eat, and also the quantity that you eat.

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