- December 13, 2020
- Ehsan admin
For many people, gaining weight or building muscles is a big challenge.
For achieve to this goal, there are several types of fruits that have much calories. They also have essential vitamins and minerals to support your health.
Studies Show that dried fruit contains 3 to 5 times more micronutrients than fresh fruit. Also dried fruits are energy dense. However, they have extra natural sugars, so it’s better to combine them with protein or a healthy fat to avoid bad effects on your blood sugar.
Here are 5 high calorie, dry fruits for weight gain.
Fiber content of prunes can help add bulk to your stool and
speed its transit through your gut.
Prunes are easy to add to your diet. Making them a simple way to increase your calorie and help healthy weight gain.
They taste good on their own. You can also enjoy them
in your favorite salads or smoothies.
A 28-gram serving of prunes provides the following nutrients:
-
Calories: 67
-
Protein: 0.6 grams
-
Fat: 0.1 grams
-
Fiber: 2 grams
-
Vitamin K: 14% of the DV
-
Potassium: 4.4% of the DV
Dried Apricots are a good source of beta-carotene, lutein, and zeaxanthin(three plant pigments that support eye health)
Dried apricots pair well with nuts and cheese, which can help you gain weight. They’re good sources of calories and fat.
A 28-gram serving of dried apricots provides the following nutrients:
-
Calories: 67
-
Protein: 0.8 grams
-
Fat: 0.1 grams
-
Carbs: 18 grams
-
Fiber: 2 grams
-
Vitamin A: 6% of the DV
-
Vitamin E: 8% of the DV
Dried figs are a popular fruit with a sweet-yet-mild flavor.
Dried figs are delicious on their own. They also pair well with cheese and crackers.
A 28-gram serving of dried figs provides the following nutrients:
-
Calories: 70
-
Protein: 1 grams
-
Fat: 0.3 grams
-
Carbs: 18 grams
-
Fiber: 3 grams
-
Potassium: 4% of the DV
-
Calcium: 3.5% of the DV
Raisins are a great source of copper, manganese, magnesium and B vitamins.
Adding raisins to your diet is an easy way to increase your calorie. They taste good straight out of the box and pair well with nuts, cheeses and salads.
A 28-gram serving of raisins provides the following nutrients:
-
Calories: 85
-
Protein: 1 grams
-
Fat: 0.1 grams
-
Carbs: 22 grams
-
Fiber: 1 grams
-
Potassium: 4.5% of the DV
-
Iron: 3% of the DV
5) Dates
Dates typically sold dried and loaded with nutrients.
These fruits are also a good source of copper, manganese, iron, and vitamin B6.
They make a great binder in baked goods or can be enjoyed by themselves.
One date provides the following nutrients:
-
Calories: 66.5
-
Protein: 0.4 grams
-
Fat: 0.1 grams
-
Carbs: 18 grams
-
Fiber: 1.6 grams
-
Potassium: 4% of the DV
-
Magnesium: 3% of the DV
The bottom line
There are plenty of higher-calorie, nutrient-dense fruits that can support optimal health and help you gain weight.
Incorporating a few of the above fruits into your meals or snacks can help increase your daily calorie intake and aid healthy weight gain.
In addition, combining these fruits with a source of protein or fat can add extra calories while ensuring your blood sugar levels stay stable.
For order Iranian dry fruits and nuts with best quality please contact us.
