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9 Best Dry Fruits For Weight Gain You Must Have

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Best Dry Fruits For Weight Gain

The best dry fruits for weight gain are not only packed with essential nutrients but also provide a concentrated source of calories, making them an ideal choice for those individuals looking to gain some extra pounds. From the energy-dense dates to the protein-rich almonds, each dry fruit offers a unique set of benefits that can help you achieve your weight gain goals.

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In this article, we’ll be reviewing the top best dry fruits for weight gain, from discussing their nutritional advantages and potential health benefits. Regardless of whether you are a professional athlete who wants to develop muscles or a layman who is hoping to come up with a plan for a stronger and healthier pathway, here you will be provided with the information to make the right selection and start your journey.

Here’s The List of Dry Fruits For Weight Gain

Almonds: A Powerhouse of Nutrition

Dried almonds are at the top of the list of super energy-packed dry fruits for weight gain. It is those tiny nuts that are like little food nuggets loaded with an incredible number of calories and protein and also all the healthy fats and essential vitamins and minerals that are required. For people eager to put on weight, one serving of almonds (one ounce or 28 grams) is a valuable tool because it packs a whopping 160 calories.

Almonds are important for their caloric value, but they also are a good source of vitamins E and B6, along with magnesium, potassium, and calcium minerals. These nutrients are the highways upon which the body utilizes various processes that include immune function and bone strength among other general body functions. Moreover, the healthy fats like monounsaturated and polyunsaturated fatty acids that almonds possess can help benefit the heart and suppress inflammatory reactions.

Cashew Nuts: A Delectable Choice

Along with the popular almond, peanut, and walnut, the cashew nut deserves to be on the list of the best dry fruits for weight gain. These nuts are so creamy and buttery, and they provide a healthy amount of calories, fats, and protein, which makes them a good choice for those who are trying to gain weight.

When compared to the other nuts, the cashews are the most calorie-dense. A single ounce (28 grams) of it provides 157 calories. These calories mainly come from health-giving mono-unsaturated and poly-unsaturated fats. This type of fat not only is calorie-dense but also has many health benefits, like inhibiting inflammation and improving the cardiovascular system.

In addition to fat and protein, cashews are exceptionally rich in minerals like magnesium, copper, and phosphorus. Those minerals are necessary for optimizing the body’s functions. These nutrients can assist in muscle building, bone development and overall wellness, thereby making cashews a vital and valuable part of a weight-gaining routine.

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Walnuts: The Nutty Powerhouse

The walnut, in all, is another remarkable nut that stands out among the best dry fruits for weight gain. These nutrient-rich nuts with they’re much needed healthy fats, protein, and an abundance of vitamins and minerals.

One ounce of walnuts (28 grams) contains 185 calories, a large number compared to what is found in an average food. This makes them a suitable source of caloric intake for those who want to increase their calorie consumption. Beyond that, walnuts are also high in omega-3 fatty acids; the effects of which have been shown to go beyond a simple reduction in inflammation and promotion of better heart health.

Whole walnuts can be eaten for a quick snack as well as being used for salad or cereal topping or incorporated into baked pastries. These can be categorized as either light (easy to digest) or heavy (high-fibre content). However, both types are versatile and nutrient-dense, thus, making them a perfect pick for gaining weight.

Dried Figs: A Sweet Treat for Weight Gain

Continuing our exploration of the best dry fruits for weight gain by looking at the delicious dried fig. These moist and sweet fruits don’t only satisfy the palate, but also pack a nutritional punch that enhances your weight gain efforts.

An ounce (or 28 grams) of dried figs delivers a phenomenal 93 calories, which is better for those looking to increase their daily intake. Furthermore, figs with shrivelled skins are a wonderful source of fibre, which can facilitate digestive health and keep you full for a longer period.

Besides their energy value, dried figs are also a natural source of vital elements like potassium, calcium, and iron. These nutrients are involved in the maintenance of the bodily functions at every level. Starting from bone and ending up with the production of red blood cells.

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Raisins: The Sweetest Approach to Weight Gain

The raisins, a dried form of grapes, also fall in the group of best dry fruits for weight gain. This comes in small packages and is full of calories, carbohydrates and vitamins as well as minerals which are vital for you.

Compared to other dried fruits, raisins provide 85 calories per ounce (28 grams), which is considered a high-calorie snack option that can be used as a method of increasing daily intake. Compared to other dried fruits, raisins are an excellent source of natural sugars that can give you that quick energy boost you need to keep going.

Raisins not only provide an array of vital dietary fibres but also are an excellent source of some essential nutrients such as iron, potassium, and vitamin C. These nutrients perform multiple functions in the body, from boosting immunity to aiding in the production of red blood cells.

Dried Apricots: A Vibrant Choice

The final piece of our list of the best dry fruits for weight gain is the dried apricot, which is such a treat. These stunningly delicious fruits are not only visual treats but also a healthy nutrient-rich source that can help you in your weight gain mission.

In an ounce (28 grams) of dried apricots, you can get up to 85 calories which is a good calorie-rich option for those who are trying to increase their daily dietary intake. Also, the dried apricots contain beta-carotene which is an antioxidant that plays a role in vision and immune system support as well.

Besides their nutrient content which is essential for the body, they also possess other minerals and vitamins like vitamin A, vitamin C, and potassium. These nutrients serve as the body’s fuel that not only prevents diseases but also helps to keep the skin healthy and maintain optimum cardiovascular functioning.

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Dates: Sweet Gems Boost

Dates are an excellent source of weight gain for people who want to add on pounds in a healthy way. A single piece of 24-gram date gives you 66.5 calories, besides a good dose of fibre, potassium and magnesium. Dates are so versatile and are great alone, stuffed with nut butter or added to cookies and smoothies. Dates are not only a source of energy but also contribute to the balance of vitamins and minerals.

They contain in great quantities B vitamins especially, vitamin B6 and folate which are vital for energy metabolism and red blood cell formation. Moreover, dates offer another benefit of copper, a trace element required for the absorption of iron and immune function. It is particularly useful for those who want to add calories to their diet and also can provide health benefits to support your general wellness.

Prunes: European Plum

Dates are the best option of dry fruits for weight gain among the various options; prunes, or dried plums, are also good for gaining weight. Per oz, prunes have 67 calories, and the fibre, vitamin K, and potassium are there in a moderate amount. Prunes, which are well known for their ability to provide digestive support, make them a very comprehensive addition to weight gain.

One of the prunes’ key capabilities is high fibre content. One serving of prunes contains 2 grams of fibre that may promote the proper functioning of the bowels and prevent a common problem for those who want to gain weight – constipation. This advantage can be a useful tool, especially for the ones who may be suffering from digestive problems during the process of putting on weight. When you include prunes as part of your food, you can take caloric advantage but also take care of your gastrointestinal system.

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Dried Coconut: Bunch of Minerals

Coconut meat that is dried is one of the most calorie-rich foods that can help you gain weight. Therefore, it is considered one of the foods that you should add to your weight gain diet. A 28-gram serving which is 1-ounce of the size has 99 calories and also healthy fats, fibre and several essential minerals. Dried coconut can be consumed directly, as a topper on dishes or merged in cookies and smoothies.

Furthermore, like the fact that it is high in calories, the drying of coconut produces beneficial medium-chain triglycerides (MCTs). This class of fatty acids has been seen to increase the level of feeling full and may contribute to metabolic advantage, the reason, these fatty acids are the best options for those who would like to gain weight healthily.


In conclusion, the best dry fruits for weight gain are a diverse and nutrient-rich group of foods that can be an invaluable addition to any weight gain regimen. From the super-caloric almonds to the sweet and sour dried apricots, each of them brings you a unique set of benefits that can be one of your valuable companions on your way to a healthier and stronger you.

By incorporating these best dry fruits for weight gain into your daily routine, you can not only increase your caloric intake but also nourish your body with a wealth of essential vitamins, minerals, and healthy fats. Every time you have them as a snack, use them in your favourite recipes or blend them into a smoothie these dry fruits can be the turning point of a healthy weight gain diet.

Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.

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Mohd Aasif Ahmad

Mohd Aasif Ahmad

Passionate health scriber with an ability to simplify complex medical topics. Dedicated to providing readers with accurate and actionable information for better well-being. Aspiring individuals to make informed decisions about their health. With a wealth of experience in fitness writing, I strive to deliver accurate and practical information.

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