10 Best Dry Fruits For Weight Gain to Include in Your Diet

For many people, gaining weight is as tough as losing it. You try heavy meals, eat more often, and yet the weighing scale doesn’t move. Frustrating, right? Here’s the thing, not every food adds to healthy weight gain. 

Some only load your body with unhealthy fats, but others, like dry fruits, do something better. They give you clean, calorie-dense energy with a bundle of nutrients. That’s why, when your goal is to gain weight in a balanced way, dry fruits are a smart pick.

Let’s break down the best dry fruits for weight gain that won’t just add kilos but help you build lean muscle, improve digestion, and fix your energy levels.

10 Best Dry Fruits for Weight Gain with High Calories

Dry fruits are not just tasty snacks. They are natural calorie bombs loaded with good fats, essential vitamins, and minerals. When eaten right and consistently, they help you gain weight in a healthy way.

1. Dates

Dates are soft, sweet, and super dense with energy. Just 100 grams of dates carry around 277 calories. They are packed with 60-70% sugar, but it’s natural sugar, not the processed kind. That makes them a top pick for quick energy and faster calorie intake.

Dates are also high in fiber. This keeps digestion smooth and helps your body absorb nutrients from other foods better. When your gut is happy, your weight journey becomes much easier. And the best part? You can eat them straight, blend them in milk, or add them to smoothies and sweets.

Many fitness enthusiasts replace sugar with dates while making protein balls or shakes. They give that sweet touch, minus the harm of white sugar. If you're serious about gaining weight, start your morning with 2–3 soaked dates or have them with a banana shake post-workout.

Also Read 12 Ultimate Benefits of Dates to Health

2. Peanuts

Peanuts are technically legumes, but work like dry fruits when it comes to weight gain. In just 100 grams, they offer about 560 calories. That’s a lot, and it's all from good fats and protein.

Many people eat them roasted or as peanut butter. The oil content helps boost your calories without bloating. You’ll get plant-based protein, which builds muscle instead of fat.

For better results, eat a handful of roasted peanuts with jaggery as your mid-morning snack. Or make a peanut chikki with ghee and crushed peanuts – it’s tasty, and full of calories.

3. Almonds

When we think of healthy dry fruits, almonds always come first. They’re not only good for the brain but also for healthy weight gain. A 100g serving gives nearly 579 calories.

Almonds are rich in monounsaturated fats – the kind that protects your heart. They also carry Omega-3 fatty acids that help with inflammation and muscle repair. If you workout, these fats help you gain lean muscle mass.

You can soak almonds overnight and eat them early morning. Or crush them and mix with warm milk at night. In winters, badam halwa made with ghee is one of the most delicious and effective calorie boosters.

4. Pistachios

Pistachios are crunchy, mildly sweet, and full of flavor. They’re great for snacking and don’t feel heavy. But don’t get fooled – 30 grams of pistachios provide around 159 calories.

They are low in bad cholesterol and full of fiber. The fiber helps you feel fuller but also encourages regular eating habits. For those who struggle with appetite, pistachios are great because they don’t feel filling immediately.

Have them salted, masala-roasted, or mix with poha and upma. You can even crush them over kheer or oats to add taste and texture.

5. Walnuts

Walnuts are a superfood if you want to gain healthy weight. They have 65 grams of fat per 100 grams, giving you about 587 calories.

What makes them special? Omega-3. Most diets miss out on this essential fat. Walnuts also improve brain function, hormone balance, and reduce bad cholesterol.

Try eating 2-3 walnuts soaked overnight. You can also use them in a banana-walnut milkshake—a perfect weight-gainer drink post-workout.

6. Prunes

Prunes are dried plums, and although they’re not very high in calories (about 67 in 28 grams), they make your digestive system work faster. That matters a lot when you’re trying to eat more every day.

If your tummy’s sluggish, you won’t feel like eating again soon. Prunes fix that. They’re rich in natural sorbitol, which acts like a natural laxative.

Use them in smoothies or just eat 4–5 daily after meals. If you are constipated or feel bloated often, start including prunes immediately.

7. Dried Apricots

Apricots are golden, juicy, and carry nearly 241 calories per 100 grams. They are perfect mid-meal snacks and give you Vitamin A and iron too.

Because of their fiber and antioxidant content, they also keep your skin clear and your digestion strong. That way, your body absorbs nutrients better, helping with faster weight gain.

Chop some dried apricots and mix them into your morning oats or blend them with honey into a natural energy bar.

8. Dried Figs

Figs or anjeer are high in calories, fiber, and natural sugars. They deliver about 209 calories in 100g. When soaked and eaten early morning, they help with digestion and regular bowel movement.

They are also full of iron, calcium, and antioxidants. These help balance your energy and keep your bones strong, especially if you're doing weight training.

Take 2–3 figs, soak overnight in warm water, and eat on an empty stomach. For variety, mix them with almonds and dates into laddoos.

9. Raisins

Raisins are sun-dried grapes. They are soft, sweet, and calorie-dense – 100g has around 299 calories.

They’re easy to eat, especially if you’re someone who doesn’t feel hungry much. A small handful can give you a quick calorie bump. They’re also rich in iron and potassium, helping improve your energy and stamina.

Eat them with poha, kheer, halwa, or just pop them during breaks at work. You can mix them with milk or blend them into a smoothie with banana and peanut butter.

10. Cashew Nuts

Cashews have around 553 calories per 100g. That’s big. They’re creamy, easy to chew, and go with anything – milk, sweets, shakes, or plain.

Their protein and good fats help in building muscle if you’re doing strength training. Cashews are also rich in copper, magnesium, and zinc – minerals that help in better metabolism and energy production.

Try roasted cashews as evening snacks. Or make a cashew-thickened curry base for gravies. You’ll enjoy both taste and health benefits.

Calories and Benefits of Dry Fruits for Weight Gain

How to Use Dry Fruits for Fast Weight Gain

To get results faster, you need to eat smart, not just more. Here are some expert-style methods:

• Soak Before Eating: Soaked nuts are easier to digest. Almonds, figs, and walnuts should be soaked overnight.

• Dry Fruit Milkshakes: Blend banana, milk, dates, almonds, and raisins for a calorie-loaded drink.

• Add to Meals: Sprinkle chopped dry fruits in upma, oats, porridge, and sweets.

• Laddoos and Chikkis: Homemade laddoos with ghee, nuts, and jaggery work well for bodybuilders too.

• Evening Snack Box: Carry a box of roasted nuts to work. Helps with cravings and adds extra calories.

Role of Dry Fruits in Healthy Weight Gain

Dry fruits are better than fast food for weight gain. They provide:

• Clean Calories: High energy without bad fats

• Micronutrients: Improve metabolism and energy

• Protein & Fiber: Help build muscle and improve digestion

• Easy Portion Control: Even small servings give big calorie boosts

That’s why fitness trainers, dieticians, and bodybuilders rely on them.

Final Thoughts

If you're eating more but still not gaining weight, then you need to change what you eat, not just how much. Dry fruits are small in size but high in energy. They're easy to carry, simple to prepare, and blend well into diets. Whether you are a student, a working adult, or into fitness, these dry fruits can help you bulk up the clean way.

But remember this, dry fruits alone won’t do magic. They work best when you combine them with regular meals, good sleep, and some kind of weight training. If your digestion is weak or you skip meals, the impact won’t be as strong.

So next time you go shopping, skip the chips and grab a handful of almonds or dates. Your future body will thank you.