Have you ever thought of adding high calorie fruits to your diet while on your weight gain journey? As registered dietitians, we can tell you that every calorie helps when trying to gain weight.
And if you go bananas for fruit, well, you could be one step closer to meeting your calorie goals!
If you’re reading this post, then you’re likely looking to gain weight and/or stop unintended weight loss. Welcome! We’re so glad you’re here.
Use the “jump” button below to jump directly to our list of high calorie fruits for weight gain, or utilize the table of contents to be directed right where you want to go.
Enjoy!
>> Click to jump to list of top 15 High Calorie Fruits for Weight Gain <<
Table of Contents:
- Fruits & Weight Gain
- 15 High Calorie Fruits for Weight Gain
- High Calorie Fruits
- Conclusion: High Calorie Fruits for Weight Gain
Fruits & Weight Gain
Fruits are generally regarded as a lower calorie food. However, there is a ton of variety within the types of fruits available. In this article we include some of the highest calorie fruits.
When selecting a fruit, if you choose one on this list (instead of a lower calorie fruit), it can help you to add a few extra calories. Because when you are trying to gain weight, all calories count!
Fruits can be purchased:
- Fresh
- Frozen
- Canned
- Dried
- Juiced
In general, dried and juiced fruits have more calories than their fresh or frozen counter parts.
Dried Fruit for Weight Gain
Let’s talk about high calorie dried fruit.
When a fruit is dried, most of the water content is removed.
Because fruit is generally high in water, when it is dried the fruit gets much smaller.
Think of the difference between a fresh grape and a raisin.
A raisin is much smaller compared to a fresh grape. A 1 cup serving of seedless grapes provides 104 calories. While a 1 cup (packed) serving of raisins provides 494 calories.
For the same 1 cup serving you get nearly 5x as many calories. And a lot more raisins. Granted this volume weighs more and will fill you up faster. But, that’s because it’s higher in calories.
The high calorie fresh fruits listed in this article are even higher in calories when dried.
Juice for Weight Gain
Next, let’s talk about high calorie juice for weight gain.
In a similar way that dried fruit has more calories than fresh fruit, fruit juice also has more calories.
This is because you are getting a higher volume of the fruit content in the juice.
Think of a whole orange compared to a cup of orange juice.
An orange has a lot of fiber and texture to it. When you squeeze an orange, you don’t get a ton of juice. You will need several oranges to get 1 cup of juice.
For this reason, when a fruit is juiced, it is higher in calories.
The fruit itself has the same number of calories, but you are getting more pieces of the fruit in your cup of juice.
It can also be easier to sip and drink a larger volume of orange juice. Compared to the time it takes to peel and chew a single orange.
The high calorie fresh fruits listed in this article are even higher in calories when juiced.
15 High Calorie Fruits for Weight Gain
Here is our list of high calorie fruits for weight gain. This list is not exclusive, but it is intended to give you some ideas and inspiration to get started. Calorie counts are below.
15 High Calorie Fruits for Weight Gain
- Avocado
- Dates
- Banana
- Raisins
- Coconut
- Figs
- Prunes
- Mango
- Grapes
- Pears
- Apples
- Passion Fruit
- Jackfruit
- Persimmon
- Grape Juice
Calorie Counts for Top 15 High Calorie Fruits
Please note these calorie counts are estimates. Individual calorie counts may vary by manufacturer and varieties of fruit selected. Refer to food labels for calorie counts as applicable.
| Fruit | Serving Size | Calories |
| Avocado | 1 cup, cubed | 240 |
| Dates | 5 medjool dates | 330 |
| Banana | 1 medium | 105 |
| Raisins | ½ cup, packed | 247 |
| Coconut | ½ cup, shredded | 141 |
| Figs | 5 small figs | 150 |
| Prunes | 6 prunes | 138 |
| Mango | 1 cup, sliced | 99 |
| Grapes | 1 cup, seedless | 104 |
| Pears | 1 large | 131 |
| Apples | 1 large | 116 |
| Passion Fruit | 1 cup | 229 |
| Jackfruit | 1 cup | 157 |
| Persimmon | 5 persimmons | 160 |
| Grape Juice | 1 cup | 152 |
High Calorie Fruits
Next, we’ll review each of our 15 high calorie fruits for weight gain.
Avocado
One cup of cubed avocado contains 240 calories.
Avocado tops the list as our favorite high calorie fruit.
But we know you may be thinking, is avocado really a fruit?! While most people use avocado as a vegetable in cooking, it is technically a fruit.
And since it’s such a wonderful source of calories, we had to add it to this list!
Avocado is a creamy, mild-flavored fruit. It can be mixed into smoothies (or even shakes!) to add a delicious creamy flavor.
Ways to use avocado:
- Eat with a spoon!
- Add to salads
- Mix in casseroles
- Add to top of eggs
- Include in spring rolls
- Mix in smoothies
- Add to milk shakes (seriously, it’s good!)
Dates
5 medjool dates contains 330 calories.
Dates top the list as the fruit with the most calories.
There are several different varieties of dates. Medjool dates are pretty high in calories.
Dates are a very sweet fruit. They can be eaten plain as a snack, or chopped and added to savory dishes or desserts.
Ways to use dates:
- Plain as a snack
- Wrapped in bacon (a favorite!)
- Create a sauce to serve over porkchops
- Add to trail mix
- Use in a homemade high calorie bar
Banana
1 medium banana contains 105 calories.
Bananas are an easy snack you can grab on the go. You can eat them plain or in a variety of dishes.
You can generally purchase bananas fresh, dried, or freeze dried.
If you have bananas that are going bad, freeze them! Peel the bananas and add to a freezer bag. Use the frozen bananas for a smoothie or to make banana sorbet!
Ways to use bananas:
- Eat fresh as a snack
- Add dried bananas to trail mix
- Make a banana split for a sweet treat!
- Add to high calorie smoothies
- Add to oatmeal
- Blend frozen bananas to make a sorbet
- Make banana bread
Raisins
½ cup packed raisins contains 247 calories.
Raisins are an affordable dried high calorie fruit.
Because the water content is removed from the grapes, you are getting more fruit for the same volume.
Raisins are typically sold in single serving containers, boxes, or in the bulk foods section.
Ways to use Raisins:
- Eat plain as a snack
- Add to oatmeal
- Mix in with a salad
- Add to trail mix
- In tapioca pudding
Coconut
½ cup shredded coconut contains 141 calories.
Even though coconut has the word “nut” in the name, it is actually a fruit.
Coconut can typically be purchased whole, shredded, or canned as cream. Coconut milk isn’t very high in calories and coconut water has even less.
Some shredded coconut has sugar added making it even high in calories. Coconut cream is versatile in cooking and can even be added to high calorie shakes.
Ways to use coconut:
- Eat plain as a snack
- Sprinkle shredded coconut on parfaits, yogurt, ice-cream
- Add to high calorie shakes
- Add to high calorie smoothies
- Make coconut sticky rice (top with mango, it’s our fav)
Figs
5 small figs contain 150 calories.
Figs are a small mildly sweet fruit. The skin is pretty thin and can be eaten. Though some people do prefer to peel figs. We like to eat them whole!
Ways to use figs:
- Eat fresh as a snack
- Slice and add to salads
- Dice and add to pizza or flat bread
- Wrap baked figs with prosciutto
- Make Fig Energy Bars
- Make fig jam
- Bake fig cookies
Prunes
6 prunes contain 138 calories.
Prunes, or dried plums, are a great source of fiber, antioxidants, and vitamins.
Prunes are often used as a natural treatment for constipation or to maintain good bowel health.
Ways to use prunes:
- Eat plain as a snack
- Drink prune juice
- Add to trail mix
- Make stewed prunes
- Dice and make energy balls
Mango
1 cup sliced mango contains 99 calories.
Mango is a tropical, delicious fruit. You can purchase mango fresh, canned, frozen, or dried.
Ways to use mango:
- Eat fresh as a snack
- Top whole fat yogurt with fresh mango
- Prepare a Mango Salad Dressing
- Add dried mango to trail mix
- Make a fruit salad with mango
- Top coconut sticky rice with mango
Grapes
1 cup seedless grapes contain 104 calories.
Grapes are an easy and fun snack. You can pack a bag of grapes to eat on the go or make a fruit salad.
You can by seedless grapes or grapes with seeds. We prefer seedless grapes because they easier to eat.
Ways to use grapes:
- Eat as a snack
- Make a fruit salad
- Whip up a fresh grape salad
Pears
1 large pear contains 131 calories.
If you live in Oregon, then you know we love our pears. Select a larger pear for more calories.
Ways to use pears:
- Eat plain as a snack
- Add fresh pears to salad
- Blend or mash and make a pear sauce (like applesauce!)
- Add to high calorie smoothies
- Make a pear sauce to add to porkchops
- Add diced pears to oatmeal or whole-fat yogurt
Apples
1 large apple contains 116 calories.
Apples vary in type and size. The bigger the apple the more calories you will be getting.
Choose the apples you enjoy the most, but try to purchase the biggest apples you can find. Or just eat a few of the smaller varieties.
Ways to use apples:
- Eat plain as a snack
- Add fresh or dried apples to salad
- Make an applesauce
- Add to high calorie smoothies
- Make apple butter
- Bake apples and add ice-cream
- Make a classic apple pie
Passion Fruit
1 cup passion fruit contains 229 calories.
Passion fruit is a sweet, tropical fruit with a seed filled center.
The seeds are edible, just make sure you remove from the rind. The rind is edible, but doesn’t taste the best!
Passion fruit is filled with vitamins, antioxidants, and fiber.
You can eat passion fruit fresh, juiced, dehydrated, or with other fun recipes.
Ways to use passion fruit:
- Scoop out seeds and eat fresh
- Make or buy passion fruit juice
- Add to some Greek yogurt
- Make passion fruit frozen pops
- Spread on top of cheesecake
Jackfruit
1 cup jackfruit contains 157 calories.
Jackfruit has a stringy texture, and in addition as being eaten as a fruit, it also can be used as a meat substitute! It can be both sweet and savory depending on how ripe it is.
Jackfruit is most sweet when it is ripe. It tastes similar to other tropical fruits like mangos and pineapple. Jackfruit is best suited for savory dishes when it is unripe/green.
Ways to use jackfruit:
- Add unripe jackfruit to curry
- Use as a substitute for pulled pork or pulled chicken
- Add to smoothie
- Enjoy as a sweet dessert
- Boil or roast seeds as a snack
Persimmon
6 persimmons contain 160 calories.
Persimmons are typically available in fall and aren’t the most common fruit. But they are a delicious treat.
You can eat persimmons fresh, dried, dehydrated, or use it with a fun recipe.
Ways to use persimmons:
- Peel and eat as a snack (fav)
- Make a batch of persimmon cookies
- Bake persimmon bread
- Make persimmon jam
Grape Juice
1 cup grape juice contains 152 calories.
Most juices are higher in calories.
Because it takes many pieces of fruit to make juice, you are getting even more calories.
We selected grape juice for #15 on our list because it is high in antioxidants. And good for heart health.
You can use juice in cooking, but generally we just recommend drinking it plain. Or adding it to a high calorie smoothie.
Conclusion: High Calorie Fruits for Weight Gain
We hope this list of high calorie fruits for weight gain gave you some fun ideas to get more calories. Check out our High Calorie blog page to see other articles we’ve written on this topic.
Best of luck to you!