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People who struggle with gaining weight know the tedious amount of effort and strict fitness plans they follow. From increasing the intake of healthy, calorie-rich foods to consciously avoiding fat and sugar, gaining weight is more challenging than it seems.

Well, if you want to know how gaining weight works, here is the key! The principle of gaining weight follows from increasing calorie consumption versus the number of calories to burn. It is summed up by including foods rich in carbohydrates, protein, and healthy fats.

Many foods like eggs, whole wheat flour, chicken, avocados, and dairy products might support you on your journey to help you achieve your desire to gain weight.

Among other natural sources, dry fruits for weight gain are a great way to binge on healthy eating. Although dry fruits are known as 'diet foods," there are different varieties available that can help you build muscle and incorporate healthy calories. Packed with essential vitamins and minerals, dry fruits follow a long list of health benefits while also playing a major role in gaining weight. The easiest way to gain weight from dry fruits is to eat them whole or add them to your favorite meal.

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Best Dry Fruits for Weight Gain

With their crunchy taste and hard-to-resist flavor, dry fruits feature an impressive nutritional profile and versatility to go well with other ingredients. These seven best dry fruits for weight gain are a good choice for those who are planning to add extra pounds the healthy way.


Dates are rich in calories that make them a great addition to weight gain. In 100-gram servings, Medjool dates contain approximately 280 calories and 75 grams of carbohydrates. They are popular for their high dietary fiber content, which helps promote a faster digestion process and reduces midday cravings. In addition, their high combination of sugar and fat helps to keep a person feeling energized for a long time. Naturally rich in fructose, dates pack much sweetness and are a healthy alternative to white sugar. The dates are added to smoothies and milkshakes and enjoyed along with warm milk.


Every dry fruit lover includes almonds in their diet. Their nutty and woody flavor takes the taste buds to another level, making them a valuable addition to milkshakes or even yummy desserts. They are a must-have for a weight-gain diet, containing 578 calories in a 100-gram serving. Almonds are rich in omega-3 fatty acids, which help improve immunity and cognitive abilities, are heart-healthy and are considered a major brain food for children. Also, they are a good source of vitamins, minerals, and protein and meet daily nutritional requirements.


Eating a high amount of pistachios can lead to weight gain as they are rich in calories. In a 100-gram serving, there are approximately 560 calories. Though they contain a large portion of fat, mostly healthy unsaturated fats, Pistachios are filled with fiber and minerals that help keep blood pressure and cholesterol levels in check. They are overloaded with micronutrients like vitamin B6, copper, and magnesium. Marked as a versatile ingredient, pistachios go well with cakes, cookies, and dessert recipes. In addition, chopped pistachios are often used to garnish rice, kheer, and ice cream.


Walnuts are a nutritious powerhouse with healthier fats, fiber, vitamins and minerals, and antioxidants than any other dry fruit. They are considered the best dry fruits for weight gain, as in a 100-gram serving, they contain 654 calories, 15 grams of protein, and 14 grams of carbohydrates. Walnuts have multiple health benefits, like decreased inflammation, promoting a healthy gut, and managing type 2 diabetes. Walnuts are enjoyed while sprinkling on oatmeal, salads, soups, and desserts, providing a perfect crunch with wholesome goodness.


Prunes are made from dried plums and are known to be extremely nutritional in taste. In a 100-gram serving, prunes contain 240 calories, 64 grams of carbohydrates, and 2.18 grams of protein, making them known among the dry fruits for weight gain. The high fiber content found inside prunes is beneficial for maintaining good digestive system health by ensuring regular bowel movements. In contrast, potassium helps control heart rhythm and blood pressure. People love including prunes in smoothies and juices or mixing them with other dry fruits to make a nutrition-rich nut trail mix.

6.Dried Figs

Feature a teardrop shape; dried figs contain nutrients and potential health benefits. In a 100-gram serving, dried figs contain 249 calories, 64 grams of total carbohydrates, and 3.3 grams of protein. They are used as a home remedy to treat digestive problems. It also helps improve blood pressure, reducing the risk of heart disease. There are many potential ways to include dried figs in your daily diet, including chopping and adding them to your favorite oatmeal or placing them on top of mixed greens.


Raisins contain more calories than fresh grapes and thus make a special mention in the list of dry fruit for weight gain. In a 100-gram serving, raisins serve around 299 calories and 79 grams of total carbohydrates and 3.1 grams of protein. The high calorie-content present inside dates is due to the rich sugar and carbohydrate content. Raisins are known for being rich in iron, potassium, copper, and vitamin B6 which helps to protect teeth health, promote digestion, improve the bone condition, and prevent anemia. They can be included in the daily diet by topping salads, cereals, or yogurt or even adding them to the trail mix.


Q1.Do dry fruits cause weight gain?

Dry fruits contain a high calorie and sugar content which  helps to gain weight. But if eaten in moderate quantities dry fruits can actually help you to lose weight.

Q2.Which dry fruit is good for weight gain?

Dry fruits such as raisins, cashews, prunes and apricots contain more calories which makes them a great addition to gain weight.

Q3.Does Kaju increases weight?

Kaju is one of the most effective dry fruits for gaining weight as it contains a good amount of calories and often known as a muscle building food.


Incorporating calorie-dense dried fruits such as dates, prunes, and almonds can be a valuable strategy for promoting healthy weight gain. Nonetheless, relying on something other than dried fruits is essential for weight increase. A well-rounded approach entails pairing these nutritious snacks with a consistent workout regimen and maintaining a balanced diet.

If you're looking to buy dried fruits online to aid in your weight gain journey, is a great choice. Our platform offers a selection of nutrient-rich dried fruits devoid of preservatives and additives. Moreover, our range is entirely free from genetically modified ingredients and suitable for a vegan lifestyle.


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