10 High-Calorie Fruits That Help Gain Weight: HealthifyMe

Achieving a wholesome weight might be simply as difficult as shedding pounds, particularly for people aiming to realize mass and construct a extra sturdy physique. While the web is flooded with recommendation on weight reduction, it may be surprisingly troublesome to search out dependable data on the more healthy aspect of the size. If you’re a type of on a quest for wholesome weight acquire, look no additional than your native produce aisle. Indian fruits, with their wealthy flavours and nutrient-packed profiles, can play a pivotal position in your journey to bulk up.

In this text, we discover the world of high-calorie Indian fruits – nature’s hidden gems that may enable you in your path to attaining a extra sturdy and well-rounded physique. These fruits not solely supply a plethora of well being advantages but in addition include the added benefit of being deliciously palatable. From the luscious sweetness of mangoes to the creamy richness of avocados, we are going to dive deep into the dietary profiles, advantages, and mouthwatering recipes of 10 high-calorie Indian fruits that will probably be your allies within the quest to realize weight the fitting manner. Whether you’re trying to improve your muscle mass, recuperate from sickness, or just obtain a more healthy physique weight, these fruits might be your secret weapon. So, let’s embark on this fruity journey to find the pure goodness that India’s orchards have to supply and discover ways to incorporate these delectable fruits into your weight loss program for a more healthy you.

Fruits That Help Weight Gain and How! 

1. Mango

A. Nutritional Profile

• Mangoes are a tropical delight recognized for his or her vibrant orange color and mouth watering sweetness. From a dietary standpoint, they’re a powerhouse of important vitamins for wholesome weight acquire.
• Mangoes are wealthy in energy, with roughly 150 energy per fruit (average-sized mango). This calorie content material is primarily derived from carbohydrates within the type of pure sugars.
• They are a superb supply of vitamin C, offering greater than the beneficial day by day consumption in a single serving. Vitamin C is significant for enhancing your immune system and total well being.
• Mangoes additionally supply vitamin A, which is crucial for sustaining wholesome pores and skin, imaginative and prescient, and immune perform. It promotes cell progress and helps within the absorption of different vitamins.
• These tropical gems include dietary fibre, aiding in digestion and offering a way of fullness, guaranteeing that you just acquire weight steadily and sustainably.

B. Benefits for Weight Gain

• The calorie density of mangoes makes them a great selection for these aiming to extend their calorie consumption. They generally is a invaluable addition to your day by day weight loss program, serving to you attain your weight acquire objectives.
• The pure sugars in mangoes present a fast vitality increase, making them an appropriate selection for pre-or post-workout snacks.
• The dietary fibre in mangoes aids in sustaining a wholesome digestive system, stopping constipation, and guaranteeing that the load you acquire is well-distributed.

C. Delicious Mango Recipes

• Mango Smoothie: Blend mango chunks with yoghurt or almond milk for a creamy and nutritious smoothie.

• Mango Lassi: A conventional Indian drink made by mixing mango, yoghurt, sugar, and a touch of cardamom.

• Mango Salsa: Combine diced mango with crimson onion, cilantro, lime juice, and a contact of chilli for a flavorful topping for grilled rooster or fish.

• Mango Sorbet: Freeze mango puree with a contact of honey for a guilt-free dessert.

• Mango Chutney: Cook mango with spices, sugar, and vinegar to create a savoury condiment that pairs properly with varied dishes.

Read More: Mango – Benefits, Nutrition, Calories and Recipes

2. Avocado

Nutritional Profile

• Avocado, sometimes called “nature’s butter,” is a novel fruit that stands out on account of its creamy texture and wealthy, high-calorie content material.
• Avocado is calorie-dense, with a single fruit containing round 300 energy. The majority of those energy come from wholesome fat, primarily monounsaturated fat, that are heart-healthy and supply long-lasting vitality.
• It’s a nutrient powerhouse, providing important nutritional vitamins and minerals comparable to vitamin Okay, vitamin E, vitamin C, potassium, and folate.
• Avocado is wealthy in dietary fibre, which promotes satiety and aids in digestion, contributing to wholesome and sustainable weight acquire.

B. Benefits for Weight Gain

• The high-calorie content material, predominantly from wholesome fat, makes avocados a superb selection for these trying to improve their calorie consumption.
• Healthy fat in avocados can help muscle progress and total vitality ranges, important for anybody working in the direction of gaining weight. 
• The fibre content material helps regulate blood sugar ranges and stop overeating, guaranteeing that weight acquire is gradual and never accompanied by unhealthy spikes in blood sugar.
• Avocados are additionally a supply of potassium, which helps muscle perform and helps stop muscle cramps and fatigue, making them helpful for these engaged in bodily actions.

C. Avocado-Based Recipes

• Avocado Toast: Spread mashed avocado on whole-grain toast and prime with substances like eggs, tomatoes, or smoked salmon.

• Guacamole: Make a traditional guacamole dip by mashing avocado with lime juice, onions, tomatoes, and spices. Enjoy it with tortilla chips or as a aspect dish.

• Avocado Smoothie: Blend avocado with banana, spinach, almond milk, and a contact of honey for a creamy, nutritious smoothie.

• Avocado Salad: Incorporate avocado chunks into salads for added creaminess and flavour.

3. Banana

 Nutritional Profile

• Bananas are one of the extensively consumed fruits worldwide, recognized for his or her comfort and candy style. They are a powerhouse of important vitamins for wholesome weight acquire.
• A medium-sized banana accommodates roughly 110 energy, primarily derived from carbohydrates, significantly pure sugars like glucose, fructose, and sucrose.
• Bananas are wealthy in potassium, an electrolyte that aids in sustaining muscle perform and regulating fluid steadiness within the physique.
• They are an excellent supply of dietary fibre, which helps digestion and gives a way of fullness, stopping overeating.
• Bananas additionally supply nutritional vitamins like vitamin C, vitamin B6, and a number of other vital minerals, together with manganese.

B. Benefits for Weight Gain

• Bananas are calorie-dense and straightforward to include into your day by day weight loss program, making them a superb selection for these looking for to extend their calorie consumption.
• The pure sugars in bananas present a fast and sustainable supply of vitality, making them a fantastic choice for pre-or post-workout snacks to help muscle progress.
• The presence of dietary fibre aids in sustaining a wholesome digestive system, stopping constipation, and guaranteeing that the load you acquire is well-distributed.
• The potassium content material in bananas helps muscle perform, making them helpful for people engaged in bodily actions or energy coaching.

C. Banana-Based Recipes

• Banana Smoothie: Blend bananas with yoghurt, milk, or almond milk, together with different fruits like berries or mango, to create a creamy and nutritious smoothie.

• Banana Pancakes: Mash ripe bananas and blend them into your pancake batter for a naturally candy and fluffy breakfast.

• Peanut Butter and Banana Sandwich: Spread peanut butter on whole-grain bread, add banana slices, and drizzle with honey for a satisfying and calorie-rich sandwich.

• Banana Oatmeal: Stir sliced bananas into your morning oatmeal for added pure sweetness and creaminess.

• Frozen Banana Pops: Dip banana slices in melted chocolate, then freeze for a tasty and indulgent dessert.

Read More: Bananas for Weight Loss and Weight Gain

4. Chikoo (Sapodilla)

A. Nutritional Profile

• Chikoo, also referred to as sapodilla, is a tropical fruit native to India and is revered for its distinctive candy flavour and grainy texture.
• Chikoo is calorie-dense, with a single fruit offering roughly 83-95 energy, primarily from carbohydrates, particularly pure sugars like sucrose and fructose.
• It is a superb supply of dietary fibre, aiding in digestion, stopping constipation, and selling wholesome weight acquire by offering a way of fullness.
• Chikoo presents important nutritional vitamins and minerals, together with vitamin C, vitamin A, vitamin B6, potassium, and iron, contributing to total well being and well-being.

B. Benefits for Weight Gain

• Chikoo’s pure sugars and calorie content material make it a invaluable addition to your weight loss program when you’re trying to improve your calorie consumption healthily.
• The dietary fibre in chikoo helps digestive well being, guaranteeing that you just acquire weight steadily and with out digestive discomfort.
• Chikoo gives fast vitality on account of its pure sugar content material, making it a great snack for sustaining vitality ranges all through the day.

C. Chikoo-Based Recipes

• Chikoo Smoothie: Blend chikoo with yoghurt, milk, a contact of honey, and a few ice for a creamy and nutritious smoothie.

• Chikoo Milkshake: Combine chikoo pulp with milk, sugar, and a splash of cardamom for a refreshing beverage.

• Chikoo Salad: Dice chikoo and blend it with different fruits like apples and grapes for a pleasant fruit salad.

• Chikoo Ice Cream: Blend chikoo with condensed milk and cream, then churn it into selfmade ice cream.

• Chikoo Halwa: Cook chikoo pulp with ghee, sugar, and cardamom to create a wealthy and candy dessert.

5. Papaya

A. Nutritional Profile

• Papaya is a tropical fruit recognized for its vibrant orange flesh and candy, tropical flavour. It’s not solely scrumptious but in addition presents a spread of vitamins.
• A medium-sized papaya gives round 120 energy, primarily from carbohydrates, significantly pure sugars like fructose.
• Papaya is exceptionally wealthy in vitamin C, offering greater than the beneficial day by day consumption. This vitamin is crucial for a robust immune system and total well being.
• It accommodates dietary fibre, which aids in digestion, promotes a sense of fullness, and ensures that weight acquire happens steadily and healthily.
• Papaya additionally presents nutritional vitamins A, E, and Okay, in addition to minerals like potassium and magnesium.

B. Benefits for Weight Gain

• Papaya’s calorie content material and pure sugars make it a helpful addition to your weight loss program when aiming for wholesome weight acquire.
• The dietary fibre in papaya helps digestive well being, guaranteeing that you just acquire weight steadily and with out digestive discomfort.
• High vitamin C ranges in papaya assist in collagen formation, important for sustaining wholesome pores and skin and tissues through the weight acquire course of.
• The potassium content material helps preserve correct muscle perform and helps total vitality ranges, particularly for these engaged in bodily actions.

C. Papaya-Based Recipes

• Papaya Breakfast Bowl: Combine papaya chunks with yoghurt, granola, and a drizzle of honey for a satisfying breakfast.

• Papaya Salsa: Dice papaya, and blend it with crimson onion, cilantro, lime juice, and jalapeño for a refreshing salsa to serve with grilled rooster or fish.

• Papaya Smoothie: Blend papaya with banana, Greek yoghurt, and a splash of coconut water for a tropical and nutritious smoothie.

• Papaya Salad: Create a fruit salad by combining papaya chunks with different fruits like pineapple, mango, and kiwi.

• Papaya Sorbet: Freeze blended papaya with a contact of lime juice and honey for a guilt-free and refreshing dessert.

6. Jackfruit

A. Nutritional Profile

• Jackfruit, the biggest fruit that grows on a tree, is a tropical treasure famend for its distinctive flavour and flexibility.
• A cup of jackfruit accommodates roughly 155 energy, primarily from carbohydrates. It is low in fats and protein.
• Jackfruit is a superb supply of dietary fibre, making it helpful for digestion and offering a way of fullness.
• It is wealthy in nutritional vitamins and minerals, together with vitamin C, vitamin A, potassium, and magnesium.
• Jackfruit is exclusive because it accommodates a sort of carbohydrate referred to as “resistant starch,” which can help wholesome weight acquire by selling a sense of fullness and regulating blood sugar ranges.

B. Benefits for Weight Gain

• Jackfruit’s calorie content material, coupled with its excessive fibre content material, makes it a invaluable addition to your weight loss program when looking for wholesome weight acquire.
• The fibre in jackfruit helps digestion, prevents constipation, and ensures that weight acquire is gradual and accompanied by a sense of fullness.
• The resistant starch in jackfruit might assist preserve regular vitality ranges and stop overeating.
• The wealth of nutritional vitamins and minerals in jackfruit contributes to total well being and well-being, which is essential through the weight acquire course of.

C. Jackfruit-Based Recipes

• Jackfruit Curry: Cook younger, inexperienced jackfruit in a flavorful curry sauce for a scrumptious and hearty meal.

• Jackfruit Tacos: Shred ripe jackfruit and use it as a meat substitute in tacos or burritos for a satisfying and plant-based various.

• Jackfruit Pulled “Pork”: Create a vegan model of pulled pork sandwiches by simmering ripe jackfruit in barbecue sauce.

• Jackfruit Smoothie Bowl: Blend ripe jackfruit with coconut milk and prime with granola, nuts, and contemporary fruit for a tropical breakfast deal with.

• Jackfruit Dessert: Enjoy ripe jackfruit as a candy snack or dessert, both contemporary or as a part of a fruit salad.

Read More: Jackfruit – Health Benefits, Nutrition and Side Effects

7. Custard Apple (Sitaphal)

A. Nutritional Profile

• Custard apple, also referred to as sitaphal in India, is a candy and creamy fruit native to tropical areas.
• A medium-sized custard apple accommodates roughly 150-160 energy, primarily from carbohydrates, together with pure sugars like glucose and fructose.
• Custard apple is an efficient supply of dietary fibre, aiding digestion and selling a sense of fullness.
• It presents important nutritional vitamins comparable to vitamin C, vitamin B6, and vitamin A, which help varied elements of well being and well-being.
• Custard apple is a good supply of minerals like potassium and magnesium, contributing to total dietary worth.

B. Benefits for Weight Gain

• Custard apple’s calorie content material and pure sugars make it an appropriate selection for these aiming to extend calorie consumption healthily.
• The dietary fibre in custard apple helps digestive well being, guaranteeing that weight acquire is gradual and accompanied by a way of fullness.
• The nutritional vitamins and minerals in custard apple contribute to total well being, together with immune perform, pores and skin well being, and vitality metabolism.
• The candy and creamy texture of custard apple makes it a satisfying and calorie-rich snack, particularly when consumed contemporary.

C. Custard Apple-Based Recipes

• Custard Apple Smoothie: Blend custard apple pulp with yoghurt, milk, and a touch of honey for a creamy and nutritious smoothie.

• Custard Apple Ice Cream: Create a selfmade custard apple ice cream by mixing the pulp with condensed milk and cream.

• Custard Apple Salad: Combine custard apple chunks with different fruits like pineapple and pomegranate for a refreshing fruit salad.

• Custard Apple Dessert: Enjoy custard apple by itself or with a drizzle of honey for a candy and satisfying dessert.

• Custard Apple Milkshake: Blend custard apple with milk and sugar to make a tasty and creamy milkshake.

Read More: Custard Apple – Benefits, Nutrition Value and Ways to Consume

8. Guava (Amrood)

A. Nutritional Profile

• Guava, sometimes called the “poor man’s apple,” is a tropical fruit celebrated for its distinctive flavour and excellent dietary worth.
• A medium-sized guava accommodates roughly 50 energy, primarily from carbohydrates, together with pure sugars like glucose, fructose, and sucrose.
• Guava is exceptionally wealthy in vitamin C, offering greater than 4 occasions the beneficial day by day consumption in a single fruit. Vitamin C is essential for a robust immune system and total well being.
• It is a superb supply of dietary fibre, selling digestion, stopping constipation, and contributing to wholesome weight acquire by creating a way of fullness.
• Guava additionally presents different nutritional vitamins like vitamin A, and vitamin B6, and important minerals comparable to potassium.

B. Benefits for Weight Gain

• Guava’s calorie content material, significantly the pure sugars, makes it an appropriate selection for these trying to improve calorie consumption healthily.
• The excessive dietary fibre content material aids in digestion prevents overeating, and ensures that weight acquire is gradual and comfy.
• Guava’s abundance of vitamin C helps total well being, together with immune perform, pores and skin well being, and the physique’s skill to soak up iron from plant-based meals.
• Potassium in guava contributes to sustaining correct muscle perform, making it helpful for these engaged in bodily actions.

C. Guava-Based Recipes

• Guava Smoothie: Blend guava with yoghurt, honey, and a splash of lime juice for a refreshing and nutritious smoothie.

• Guava Salsa: Dice guava and blend it with crimson onion, cilantro, lime juice, and a contact of chilli for a flavorful topping for grilled rooster or fish.

• Guava Salad: Incorporate guava slices into salads for added sweetness and a tropical twist.

• Guava Sorbet: Freeze guava puree with a contact of honey or sugar for a pleasant and guilt-free dessert.

• Guava Chutney: Create a tangy chutney by cooking guava with spices, sugar, and vinegar to accompany varied dishes.

9. Dates (Khajur)

A. Nutritional Profile

• Dates, sometimes called nature’s sweet, are small, candy fruits with a dense nutrient profile.
• A single date accommodates round 20-25 energy, primarily derived from carbohydrates, significantly pure sugars like glucose and fructose.
• Dates are wealthy in dietary fibre, supporting digestion and stopping constipation. They contribute to wholesome weight acquire by creating a way of fullness.
• They are a superb supply of important minerals, significantly potassium, magnesium, and iron.
• Dates additionally include nutritional vitamins comparable to vitamin B6 and pantothenic acid, which play roles in vitality metabolism.

B. Benefits for Weight Gain

• Dates are calorie-dense and a handy snack choice for these aiming to extend calorie consumption.
• The pure sugars in dates present a fast and sustained vitality supply, making them ultimate for pre-or post-workout snacks to help muscle progress.
• The excessive dietary fibre content material aids in sustaining a wholesome digestive system, stopping overeating, and guaranteeing that weight acquire happens steadily and comfortably.
• Dates are a superb supply of important minerals like potassium, which helps muscle perform and helps stop muscle cramps and fatigue, significantly helpful for these engaged in bodily actions.

C. Date-Based Recipes

• Date Energy Balls: Blend dates with nuts, seeds, and a contact of honey to create nutritious and energy-boosting snacks.

• Stuffed Dates: Remove the pits from dates and stuff them with almonds or walnuts for a fast and satisfying snack.

• Date Smoothie: Blend dates with milk or a dairy-free various, bananas, and a splash of cinnamon for a candy and creamy smoothie.

• Date Bars: Make selfmade date bars by combining dates with oats, nut butter, and dried fruits for a transportable and nutritious snack.

• Date Syrup: Create a pure sweetener by mixing dates with water and utilizing the syrup as a more healthy various to sugar in varied recipes.

10. Figs (Anjeer)

A. Nutritional Profile

• Figs, typically often called Anjeer, are candy and nutrient-dense fruits which have been cherished for his or her style and well being advantages for hundreds of years.
• A single dried fig accommodates roughly 20-25 energy, with nearly all of energy coming from carbohydrates, together with pure sugars like glucose and fructose.
• Figs are a superb supply of dietary fibre, selling digestion and creating a way of fullness, which helps wholesome weight acquire.
• They are wealthy in important minerals, significantly potassium, magnesium, calcium, and iron.
• Figs additionally include nutritional vitamins comparable to vitamin Okay, vitamin B6, and riboflavin, contributing to total dietary worth.

B. Benefits for Weight Gain

• Figs are calorie-dense and generally is a handy and satisfying snack selection for people looking for to extend their calorie consumption.
• The dietary fibre in figs aids in digestion regulates blood sugar ranges, and ensures that weight acquire happens steadily and comfortably.
• Figs are a superb supply of potassium, supporting muscle perform and total vitality ranges, making them helpful for these engaged in bodily actions.
• The presence of iron in figs will help stop iron-deficiency anaemia, a situation that may have an effect on these present process weight acquire.

C. Fig-Based Recipes

• Fig and Nut Bars: Create selfmade vitality bars by mixing dried figs with varied nuts, seeds, and a contact of honey or maple syrup.

• Fig and Cheese Appetizer: Wrap contemporary figs with prosciutto and serve them with goat cheese and a drizzle of honey for a chic appetizer.

• Fig and Yogurt Parfait: Layer dried figs with Greek yoghurt, granola, and a sprinkle of cinnamon for a nutritious breakfast or dessert.

• Fig Smoothie: Blend dried figs with milk, banana, and a pinch of cardamom for a creamy and flavorful smoothie.

• Fig Jam: Cook dried figs with sugar, lemon juice, and spices to create a pleasant fig jam, good as a selection or topping.

HealthifyMe Suggestion 

Fruits are loaded with nutritional vitamins, minerals, fibre, and polyphenols, that are anti-inflammatory and antioxidants. Many of them are excessive in energy, nearly all of which come from carbs, making them a superb high-calorie, low-fat weight loss program for weight acquire. Incorporating a handful of the fruits listed above into meals or snacks may assist improve day by day calorie consumption and promote wholesome weight progress. Combining these fruits with a supply of protein can present extra energy whereas protecting your blood sugar ranges regular.

Conclusion 

As we conclude, it’s important to reiterate that wholesome weight acquire isn’t merely about growing calorie consumption but in addition about nourishing your physique with important vitamins. These high-calorie Indian fruits excel not solely in offering energy but in addition in delivering nutritional vitamins, minerals, dietary fibre, and pure sugars, all of which play a vital position in total well-being.

Incorporating these fruits into your day by day weight loss program generally is a scrumptious and nutritious technique for attaining your weight acquire objectives. However, it’s important to take action mindfully and as a part of a balanced weight loss program. Consulting with a nutritionist or dietitian will help tailor your weight loss program to your particular wants and make sure you acquire weight in a wholesome and sustainable method.

Disclaimer: The goal of this text is simply to disperse data and lift consciousness. It doesn’t intend to exchange medical recommendation from professionals. For additional data please contact our licensed nutritionists Here

Frequently Asked Questions (FAQs)