6 Best Dry Fruits & Nuts that you Must Eat to Gain Weight

Dry Fruits & Nuts that you Must Eat to Gain Weight

“Sharing the list of best dry fruits and nuts high in calorie and protein that will help you to gain weight!”

Are you struggling with being underweight? Have you tried every method to gain weight practically? Still, are you unable to gain weight? This is the time to include nutrient-rich dry fruits in your diet. Yes, you read it right. Being packed with essential nutrients and minerals, dry fruits not only boost immunity and reduce health issues, but also play an important role in weight gain. It is a known fact that eating calorie-rich foods helps in weight gain.

We understand that gaining weight can be challenging for some people. So we have curated a list of high-calorie dry fruits that you must include in your diet to gain weight.

List of 6 high calorie Dried Fruits & Nuts for Weight Gain

Almonds (Badam) for Weight Gain

One of the important dry fruits that help in weight gain is almonds (in hindi बादाम). Yes, you read it right. Almonds help in weight gain as they are a good source of vitamins, minerals, protein, and fibre and they contain over 570 calories in every 100g serving. As they are rich in Omega-3 fatty acids, the regular consumption of almonds boosts immunity and protects heart health. Since badam contains carbohydrates and proteins, you must add your diet plan to support your training programme to gain weight quickly. Almonds include mono-saturated fats, which help you gain weight faster without compromising your heart health. Soak a handful of almonds the night before and eat them with your breakfast in the morning to speed up your weight gain.

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Cashew Nuts (Kaju) for Weight Gain

One of the effective nuts that help with weight gain is cashew nuts, as they are a good source of calories. By consuming 100gms of cashews, you get 553 calories. They are a rich source of protein, so they are popularly known as body-building foods and help with muscle gain. Besides, they are a good source of copper, iron, phosphorous, potassium, etc. You must include them in your diet to accelerate your weight gain process. As the fat in nuts is good fat, you must eat about 30–40 cashew nuts per day to increase your weight. You can either eat raw nuts or roast them and add salt and pepper to eat them as mid-meal snacks.

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Walnut (Akhrot) for Weight Gain

Walnuts are another superfood that helps with weight gain. Each 100g serving contains 587 calories and 14 grams of carbs. As a result, they're considered one of the best dry fruits for weight gain. They are a good source of minerals like iron and magnesium and dietary fibre, making them great dry fruits for weight gain, apart from offering many numerous digestion benefits. They are rich in omega-fatty acids, which can lead to weight gain if ingested in large amounts. You can eat them whole or use them to make baked items. Add 20 grams of walnuts to your daily diet to supplement your weight gain process.

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Peanuts for Weight Gain

Peanuts are well-known for their fitness advantages. Peanuts, in various forms such as peanut butter or roasted peanuts, provide a high-protein source. Peanuts, too, have a high calorie value. You can obtain up to 560 calories from every 100 gram. You acquire your calories from healthy sources because they have the appropriate combination of proteins and healthy fats. As a result, you'll gain more muscle mass than fat. Many a time, confusion arises around the role of peanut butter in increasing weight. It should be noted that, if peanut butter is eaten in moderation, it won't result in weight gain at a sustainable rate. To gain weight, it is recommended that you consume 90 calories of peanut butter every day. A tasty and nutritious peanut butter is rich in protein and keeps you full for a long time, thus cutting down on the craving for junk foods.

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Dried Figs (Anjeer) for Weight Gain

Dried figs, also known as Anjeer in Hindi, are a calorie-dense dried fruit that aids weight gain in a healthy manner. Dried figs are also high in carbs, dietary fibre, and minerals like iron, copper, potassium, and calcium, all of which are beneficial to your general health and well-being. The dried figs are best consumed by soaking them in hot water for 15 minutes or adding them to smoothies and milkshakes. These dry fruits help you gain weight by providing nearly 200 calories per 100 grammes. They're one of the most energy-dense dry fruits you may eat to gain weight.

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Raisins (Kismis) for Weight Gain

Raisins have a higher calorie content than fresh grapes and are a staple in our diet. You receive up to 300 calories from 100g of raisins. The majority of these calories come from carbohydrates and sugar, which might help you gain weight quickly. These dry fruits are also rich in minerals like magnesium, copper, iron, and manganese, which help to improve your general metabolism and wellness. Rich in calories, dry grapes or kismis, or raisins, are another superfood good for weight gain. You can either eat them raw or add them to cheese, salads, and oatmeal.

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Dry Fruits & Nuts for Weight Gain

Why Should You Eat Dry Fruits to Gain Weight?

Dry fruits have a high calorie and sugar content. Dry fruits contain 38–66% sugar, so eating too many of them may result in weight gain. To increase the weight, consume more than 20 gram of dry fruit. For example, dates are abundant in iron and dietary fibre, and consuming them in abundance leads to weight gain because sugar makes up the majority of their content. Similarly, cashew nuts, which are high in protein and fibre, are also linked to weight gain.

The best part about dry fruits is that they are high in saturated fat and low in trans fat and cholesterol, both of which are harmful to the body. It's also high in proteins, which make it easy to digest and provide energy, and it's high in dietary fibres, which promote proper digestive health.

How to incorporate dry fruits into your diet to gain weight?

There are a number of dry fruits that are good for weight gain. Instead of eating them as snacks normally, there are many ways to incorporate dry fruits into your diet so as to gain weight. Dry foods can also be consumed in different ways, allowing you to not only add variety to your meals but also increase your nutrient intake.

  1. As a topping, dry fruits are fantastic. Raisins or walnuts can be added to porridge or salads.
  2. You can add fruits to your home-made sauces. Just make sure they're rehydrated before using them in your recipes.
  3. Dry fruits can be added to a variety of home-baked products, such as raisin bread. Before using them in your recipes, make sure they've been soaked in water.

It is recommended to reduce the baking time for oatmeal raisin cookies to keep the fruits plump.


Healthy Master offers you premium quality dry fruits. They are obtained from the regions that are specific to the harvest of particular dry fruits. In order to gain weight, it is advisable to add calorie-rich dry fruits to your diet. At the same time, you can rely completely on dry fruits for muscle gain. You should complement it with a good training regime.