For individuals aiming to increase weight or build muscle, encountering difficulties is not uncommon.While fruits might not be the primary food group considered for bulking up, there exist several varieties of fruits that can supply the additional calories required for weight gain.Furthermore, these fruits are rich in essential vitamins and minerals that contribute to overall health.Outlined below are some nutritious fruits with higher calorie content that can effectively assist in weight gain.If you’re aiming to gain weight in a healthy manner, certain foods can be quite beneficial. These options offer not only nutritional value but also a good dose of calories and healthy nutrients.
1. Nutrient-Rich Bananas:
Bananas are an excellent choice for those seeking to gain weight. They are not only nutritious but also provide a substantial amount of carbs and calories. A medium-sized banana (about 118 grams) offers around 105 calories, 27 grams of carbs, and 3 grams of fiber. Additionally, it’s a source of Vitamin B6 and Manganese, which contribute to overall health. Opt for slightly greener bananas to get the benefits of resistant starch, which supports gut health. Bananas are versatile and can be eaten on their own or added to oatmeal or high-calorie smoothies with ingredients like nut butter or full-fat yogurt.
2. Nourishing Avocados:
Avocados are a nutrient powerhouse and a great choice for healthy weight gain. Half of a medium-sized avocado (about 100 grams) contains approximately 161 calories, 15 grams of healthy fats, and 8.6 grams of carbs. They’re rich in dietary fiber and contain essential vitamins like K and Folate. Beyond that, avocados offer various micronutrients such as Vitamin C, B5, and B6. Their versatility makes them an excellent addition to salads, spreads, or paired with protein sources like eggs.
3. Versatile Coconut Meat:
Coconut meat is not only versatile but also a calorie-dense option for those looking to gain weight. A 1-ounce serving (around 28 grams) of coconut meat provides about 99 calories, 9.4 grams of fat, and 4.3 grams of carbs. It’s also a source of essential minerals like Manganese and Selenium.The abundance of coconut’s richness can be savored by scattering shredded coconut over diverse dishes, integrating it into stir-fries, or blending it into soups and smoothies to amplify calorie content.
4. Delicious Mango:
Mangoes, with their delightful sweetness, are both tasty and nutritious for those aiming to gain weight. A cup of mango (about 165 grams) provides around 99 calories, 25 grams of carbs, and 3 grams of fiber. Moreover, mangoes are abundant in Vitamin C and Folate, which contribute to immune and overall health. They also offer vitamins A and E, along with essential minerals like copper. Enjoy mangoes as a standalone treat or enhance their calorie content by combining them with higher-calorie ingredients like nuts or coconut. Incorporating mangoes into smoothies, salsas, or salads can be a delicious strategy for weight gain.