If you are facing problems with weight gain, like eating too much but still not gaining weight, it means that your diet is not a calorie surplus diet.
You need to eat more calories, but the easy option for eating more calories is adding dry fruits to your diet because dry fruits contain a lot of calories. But a question that is the problem for many people is how to eat dry fruits for weight gain.
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So, today I will tell you how to eat dry fruits for weight gain, some of the best dry fruits that are high in protein and high in calories, and the nutritional value of dry fruits.
How to eat dry fruits for weight gain
If you are looking to use dry fruit as part of a strategy to gain weight, there are many ways to eat dry fruits for weight gain. I will mostly mention all the ways to eat dry fruits for weight gain. Check all the ways and try anyone who is best for you.
- Opt for a mix of different dry fruits to ensure you get a variety of nutrients. Examples include almonds, walnuts, cashews, dates, figs, and raisins.
- Snack on a handful of mixed nuts and seeds between meals. These are calorie-dense and provide healthy fats, protein, and essential nutrients.
- Sprinkle chopped nuts or add dried fruits to your meals. For example, toss some almonds or raisins into your cereal, yogurt, salads, or oatmeal.
- Create a custom trail mix by combining various nuts, seeds, and dried fruits. This can be a convenient and calorie-dense snack.
- Make homemade energy bars or energy balls using a mixture of dried fruits, nuts, and seeds. These can be great for a quick and portable calorie boost.
- Incorporate dried fruits and nuts into your desserts and baking. They can enhance the flavor and provide additional calories.
- Make smoothies by blending dried fruits with milk or yogurt. You can add nut butter or protein powder for an extra calorie boost.
- Consume a small serving of mixed nuts and dried fruits as a pre-workout snack to fuel your exercise sessions.
- While dry fruits are nutrient-dense, they are also concentrated in natural sugars. Ensure you stay hydrated by drinking plenty of water.
- While dry fruits are healthy, they are also calorie-dense. Practice portion control to avoid excessive calorie intake, especially if you're trying to gain weight gradually.
Remember, gaining weight in a healthy way involves a balanced diet, regular exercise, and consistency.
List of dry fruits for weight gain
- Dates
- Raisins
- Almonds
- Figs
- Ground nut
- Walnut
- Cashew
Nutrition in Dates
Dates are sweet and nutritious fruits that are commonly consumed as a snack or used in various dishes. Here's a breakdown of the nutritional content of dates per 100 grams: |
| Image credit: pintrest |
- Calories: 282
- Carbohydrates: 75 grams
- Dietary Fiber: 6.7 grams
- Sugars: 66 grams
- Protein: 2.5 grams
- Fat: 0.4 grams
- Vitamins and minerals: Dates are a good source of potassium, magnesium, vitamin B6, and iron.
Dates are a nutritious and natural sweetener, and they can be enjoyed on their own or used in cooking and baking. However, due to their calorie and sugar content, it's important to consume them in moderation, especially for individuals who need to manage their sugar intake. Additionally, dates can be a good alternative to refined sugars in recipes, providing sweetness along with beneficial nutrients.
Also read: Benefits of Dates
Also read: Benefits of Dates
Nutrition in raisins
Raisins are dried grapes and are a popular and convenient snack. Here's a breakdown of the nutritional content of raisins per 100 grams: |
| Image credit: pintrest |
- Calories: 299
- Carbohydrates: 79 grams
- Dietary Fiber: 3.7 grams
- Sugars: 59 grams
- Protein: 3.1 grams
- Fat: 0.5 grams
- Vitamins and minerals: Raisins are a good source of potassium, iron, calcium, magnesium, and certain B vitamins.
Raisins can be a nutritious addition to your diet, providing a quick and convenient source of energy and essential nutrients. However, it's important to consume them in moderation due to their calorie and sugar content, especially for individuals who need to manage their sugar intake. They can be enjoyed on their own as a snack, added to cereals, yogurt, or used in cooking and baking.
Nutrition in Almonds
Almonds are nutrient-dense nuts that offer a variety of health benefits. Here's a breakdown of the nutritional content of almonds per 100 grams: |
| Image credit: pintrest |
- Calories: 576
- Protein: 21 grams
- Fat: 49 grams (of which 4 grams are saturated fat)
- Carbohydrates: 22 grams
- Dietary Fiber: 12 grams
- Sugars: 3.9 grams
- Vitamins and minerals: Almonds are a good source of vitamin E, magnesium, calcium, and iron.
Incorporating almonds into your diet can contribute to a well-rounded and nutritious intake. They can be enjoyed as a snack, added to salads, yogurt, or used in various recipes. However, as with any food, it's important to consume almonds in moderation, especially for individuals watching their calorie intake.
Nutrition in Figs (Anjeer)
Figs, commonly known as Anjeer, are nutritious fruits that offer a range of health benefits. Here's a breakdown of the nutritional content of dried figs (per 100 grams): |
| Image credit: pintrest |
- Calories: 249
- Carbohydrates: 63.9 grams
- Dietary Fiber: 9.8 grams
- Sugars: 47.9 grams
- Protein: 3.3 grams
- Fat: 0.9 grams
- Vitamins and minerals: Figs are a good source of potassium, calcium, magnesium, iron, and certain B vitamins.
Nutrition in walnut
Walnuts are nutrient-dense nuts that offer a variety of health benefits. Here's a breakdown of the nutritional content of walnuts per 100 grams: |
| Image credit: pintrest |
- Calories: 654
- Protein: 15.2 grams
- Fat: 65.2 grams (predominantly healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids)
- Carbohydrates: 13.7 grams
- Dietary Fiber: 6.7 grams
- Sugars: 2.6 grams
- Vitamins and minerals: Walnuts are a good source of vitamin E, B vitamins (especially B6 and folate), magnesium, phosphorus, and potassium.
Nutrition in cashew
Cashews are nutrient-dense nuts that offer a variety of essential nutrients. Here's a breakdown of the nutritional content of cashews per 100 grams: |
| Image credit: pintrest |
- Calories: 553
- Protein: 18.2 grams
- Fat: 43.9 grams (mainly monounsaturated and polyunsaturated fats)
- Carbohydrates: 30.2 grams
- Dietary Fiber: 3.3 grams
- Sugars: 5.9 grams
- Vitamins and minerals: Cashews are a good source of vitamin K, vitamin E, vitamin B6, folate, magnesium, phosphorus, zinc, and copper.
Nutrition in peanuts
Peanuts are a nutritious and energy-dense food that provides a range of essential nutrients. Here's a breakdown of the nutritional content of peanuts per 100 grams: |
| Image credit: pintrest |
- Calories: 567
- Protein: 25.8 grams
- Fat: 49.2 grams (predominantly monounsaturated and polyunsaturated fats)
- Carbohydrates: 16.1 grams
- Dietary Fiber: 8.5 grams
- Sugars: 4.7 grams
- Vitamins and minerals: Peanuts are a good source of vitamin E, niacin (vitamin B3), folate, manganese, phosphorus, magnesium, and copper.
List of high protein dry fruits for weight gain
While most dry fruits are not particularly high in protein compared to other protein-rich foods like meat, dairy, or legumes, some do contain a moderate amount of protein. If you're looking to include dry fruits that are relatively higher in protein for weight gain, here are a few options:- Almonds
- Pistachios
- Cashews
- Pumpkin Seeds
- Sunflower Seeds
- Dried Figs (Anjeer)
- Dates
- Apricots
- Raisins
- Dried Cranberries
Frequently Asked Questions
Which dry fruits is best for weight gain?
Dry fruits are the best part of your diet for weight gain, but they are not the best for weight gain. It is best for weight gain because it contains a lot of calories in such a small amount. So, if you want to gain weight quickly, then add dry fruits to your diet plan.
How many figs should I eat a day to gain weight?
The number of figs you need to eat in a day to gain weight fast depends on your weight and your physical working schedule. But, on average, 3 to 5 figs in a day is safe and enough to gain weight quickly.
Can we eat dry fruits at night for weight gain?
Yes, eating dry fruits at night can be beneficial for weight gain. But first, make sure to eat dinner at least 2 hours before your sleeping time. Because late nights should not digest properly.
What is the best time to eat nuts for weight gain?
There is no best time to eat dry fruits and nuts for weight gain. Because it is depend upon person to person diet. But many professionals suggest that the best time to eat dry fruits and nuts is at morning.
Does Badam increase weight?
Badam (almonds) is a nutrient-dense food that is rich in calories and other nutrients. So, if you add almonds to your diet, then it is helpful for gaining weight quickly.
Conclusion
Dry fruits are the best source of high calorie and high nutritional food for weight gain. Because, for gaining weight you need to eat high calorie foods. So, eating dry fruits is a perfect meal for you to gain weight fast.
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