High Calorie Dried Fruit for Weight Gain

High calorie dried fruit can help you to gain weight. And to stop unintended weight loss.

To gain weight we need to eat more calories than our bodies use in a day. High calorie foods, like dried fruit can help with weight gain. And they can help stop unintended weight loss!

In this article we’ll dive into why dried fruit helps with weight gain. Additionally, we will also share our top 12 high calories dried fruits for weight gain. And finally, we’ll review how to incorporate high calorie dried fruits into your diet.

Why Are Dried Fruits Higher in Calories?

Dried fruits are higher in calories compared to fresh fruits. This is because they have been dehydrated.

How Does Dehydration Increase Calories in Food?

Dehydration means that the water content has been removed. As a result, the sugar and nutrient content becomes more concentrated in a smaller serving size, leading to an increase in calories.

Additionally, many dried fruits are treated with added sugar to enhance their flavor and improve their shelf life. This added sugar also contributes to the overall calorie count.

An Example: Fresh Grapes vs. Raisins

For example, a cup of fresh grapes contains approximately 62 calories.

A cup of raisins, which are dried grapes, contains about 434 calories.

This is because the water has been removed from the raisins. Thereby, leaving behind the concentrated sugar and calorie content.

12 High Calorie Dried Fruit Options

Here are 12 high calorie dried fruit options. The calorie counts are per cup (approximately 150 grams). Be sure to read the nutrition facts label on any food you are eating to confirm the calorie count!

Calories Per One Cup:

1. Dates – 415 calories
2. Raisins – 434 calories
3. Figs – 371 calories
4. Prunes – 360 calories
5. Apricots – 364 calories
6. Mulberries – 525 calories
7. Pineapple – 501 calories
8. Mango – 478 calories
9. Cranberries – 461 calories
10. Papaya – 440 calories
11. Banana – 429 calories
12. Apple – 365 calories

How to Incorporate High Calorie Dried Fruits Into Your Diet

You can add high calorie dried fruits to your diet through snacks and meals. Here are some examples.

Meals Ideas

Here are some examples of high calorie dried fruit meals that incorporate dried fruits:

1. Moroccan couscous salad: Combine cooked couscous with chopped dried apricots, raisins, and almonds, then dress with olive oil, lemon juice, and honey for a sweet and savory high calorie meal.
2. Rice pilaf with dried fruits and nuts: Cook rice with chopped dried fruits like figs and cranberries, then mix in toasted nuts like pistachios and almonds for a nutrient-dense meal.
3. Chicken tagine with dried fruits: Slow-cook chicken with dried apricots, prunes, and raisins in a flavorful broth of spices like cumin and cinnamon for a high calorie and satisfying meal.
4. Quinoa salad with dried fruits and goat cheese: Cook quinoa and toss with dried fruits like cherries and cranberries, then top with crumbled goat cheese and a drizzle of olive oil for a protein-packed meal.
5. Baked oatmeal with dried fruits: Mix rolled oats with chopped dried fruits like apples, dates, and figs, then bake in the oven with milk, eggs, and honey for a fiber-rich breakfast or brunch meal.

Snacks Ideas

Here are some examples of high calorie dried fruit snacks:

1. Trail mix: Combine dried fruits like apricots, cranberries, and raisins with nuts like almonds, cashews, and pistachios for a protein-packed snack.
2. Date and Walnut Loaf: This recipe can be found on our sister website High Calorie Recipes and incorporates dates into a delicious snack bread.
3. Dried fruit and nut butter sandwich: Spread nut butter on a slice of whole grain bread, then top with dried fruits like figs or dates for a filling snack.
4. Yogurt parfait with dried fruits: Layer Greek yogurt, granola, and dried fruits like mango or pineapple for a protein-rich snack.
5. Dried fruit and cheese plate: Pair dried fruits like apricots, figs, and dates with cheese like cheddar or brie for a satisfying, high-calorie snack.
6. Energy balls: Mix together dried fruits like dates, cranberries, and apricots with nuts, seeds, and honey to make high calorie energy balls that can be enjoyed as a snack or dessert.
7. Dried fruit smoothie: Blend dried fruits like mango, pineapple, and banana with almond milk and protein powder for a high calorie, nutrient-dense smoothie.

Conclusion: High Calorie Dried Fruit

High calorie dried fruit can help with weight gain. Because dried fruits have been dehydrated (i.e. have had the water removed) they are higher in calories. More calories can help you gain weight. Or stop unintended weight loss.

We hope this article gave you some helpful ideas on how to use dried fruit in your plan to gain weight.

You can learn more about how to gain weight in our High Calorie Foods article archive.

Best of luck!