5 benefits of Dates for weight gain - Healthy Master

dates for weight gain


We all know the importance of a good personality. It helps you look attractive and boost your confidence. But being underweight can steal the perks that come with a good personality. And if you are someone who is on their weight gain journey then you shouldn’t miss out on dates for weight gain

Dates increase weight and are a natural and healthy alternative. They are rich in calories and other essential nutrients required by your body. Read the blog further to discover the specific benefits of dates for weight gain and how you can use them in your diet for maximum results.

What are Dates?

Dates are a type of fruit that come from date palm trees. They are mostly grown in Africa and tropical regions of the Middle east. People have been using dates for weight gain since a long time and have also been using them as food, medicine and even currencies. These small fruits are oval in shape and have reddish or brown skin. They come in both dried and fresh form. The carbohydrates present in dates help in weight gain. Apart from that they are a good source of fiber and potassium.

Nutritional composition of dates:

Dates are rich in carbohydrates, fiber, potassium and other nutrients. They are also rich in antioxidants that protect your body against damage from free radicals. They have a high composition of Vitamin A, C and K in them. A 100 gram serving of dates that is 22 dates in a day can provide you with these nutritions - 

  • Calories: 277
  • Carbohydrates: 75 grams
  • Fiber: 7 grams
  • Protein: 2 grams
  • Potassium: 620 milligrams
  • Magnesium: 130 milligrams
  • Copper: 0.5 milligrams
  • Manganese: 0.3 milligrams
  • Iron: 1 milligram
  • Vitamin B6: 0.1 milligram

No wonder people use dates for weight gain!!

The Benefits of Dates for Weight Gain

Apart from being a rich source of healthy nutrients, dates benefits for weight gain don’t just end there. Read below to find out other specific benefits of dates for weight gain

1. High in calories: 

Every 100 grams of dates contain 277 calories. In weight gain, one must consume more calories than they burn to sustain important nutrients. Dates are helpful in this and can help you meet your daily calorie intake and make you feel energized. Dates are a concentrated source of calories, making them an excellent choice for weight gain. Their high caloric content ensures that you meet your daily energy requirements and create a surplus for weight gain.

2. High in nutrients: 

Dry dates are rich in nutrients such as potassium, magnesium, fibers and iron. These nutrients help in improving your overall health and help you in your weight gain journey. Dates are also good for skin. Check out this skincare guide 2023: Benefits of dates for skin to know more.

3. Easy to digest: 

Dates do not cause bloating or other digestive problems. This can be beneficial for people who want to gain weight because their body must absorb all the important nutrients in order to achieve their goals. 

4. Substitute for unhealthy snacks:

Dates can replace your unhealthy snacks easily with their high nutrient content, healthy fats and fibers.

Although dates are already a rich source of all the essential nutrients required by a body, eating dates with milk significantly helps in weight gain. We all know that Milk is a rich source of protein and calcium that helps in muscle growth and development. When paired with dates, they provide a balanced combination of carbohydrates, proteins, and fats. This gives you all the essential nutrients that you require for your weight gain journey. 

Also read: The amazing benefits of dates with milk: Khajoor milkshake and more!

Best time to eat dates for weight gain:

If you want to gain maximum benefits of eating dates for weight gain then you should consider eating them in the following times - 

1. In the morning - 

Dates are well known for providing energy. These can be your go to partner for that energy boost that we all require in the morning. Eating dates in the morning will also help you in regulating your blood sugar.

2. Before a workout -

Workouts require a lot of energy and eating dates before workouts can be a good option. They are also a rich source of potassium that helps in muscle function during workouts.

3. As a snack - 

Dates can also be eaten as snacks any time of the day. 

4. Before bed - 

Dates also have melatonin which helps in regulating sleep. Eating them before bed can help you sleep better and wake up feeling energized for the day.

How can you add dates to your diet:

As you already know that dates are good for weight gain, let’s see some of the ways in which you can add them to your daily routine.

1.In your smoothies: 

We have already mentioned how milk can enhance the nutrients that are present in dates. You can also blend dates and milk and create delicious smoothies. For flavors you can add honey or your fruits to the smoothie as well.

2. Energy Balls: 

Energy balls are an amazing option of snacks on go and with dates they are easy to prepare as well. Just mix dates, nuts, and seeds to get a power packed snack that can provide you instant energy.

3. Date Bars: 

Just like date balls, you can also create date bars. They are easy to make. You just have to mix dates, oats, nuts and honey and you have another power packed snack at your hand that will also satisfy your taste buds.

4. Date Spread: 

Easy to make, dates spread only requires 3 ingredients that are easily available. Just blend dates, water and a pinch of cinnamon and your healthy and nutritional breakfast is ready.

5. Nut Butter Date Sandwich: 

Cut the dates into two halves vertically from the middle and add your favorite nut butter to it. You can use either almond or peanut butter. It's easy to make and delicious. Also, this snack will provide you with a good balance of carbohydrates, proteins, and healthy fats.

6. Date and Yogurt Parfait: 

Mix Layered chopped dates with greek yogurt and granola and you will have at your hands a delightful breakfast or snack option that will keep you full for a longer period of time while meeting your calorie intake for weight gain.

As always, dates should be paired with a balanced diet and calorie intake must be monitored. The balanced diet must be nutrient dense.


Dates for weight gain are delicious, natural and nutritious snacks. They are loaded with carbohydrates, fiber, vitamins, and minerals, and offer many health benefits. By including them into your diet through smoothies, energy balls, bars, spreads, or simply enjoying them as a snack, you can nourish your body and provide it with the energy it needs for healthy weight gain.

So, why wait? Start including dates in your daily diet today. You can get them online from healthymaster.in