8 High Fat, Nutritious Dry Fruits to Increase Your Weight

Weight gain is not that easy for most people. If you’re one of them, you’ll need to ensure you’re eating the right foods. Most people believe that gaining weight can only be achieved by eating high-sugar foods, which are not the right choice.

To gain weight, you have to eat healthy foods that are rich in fats. While many posts are based on losing weight through dry fruits, this post will be on gaining weight through dry fruits.

Dry fruits can indeed help you in gaining weight in a healthy manner. But you need to choose the right dry fruits high in calories, protein, and fats while also providing the body with essential nutrients.

Also read: 20+ Amazing List Of Dry Fruits Name To Include In Your Diet

Why choose dry fruits to gain weight?

Different dry fruits in bowls

While there are so many other foods and supplements available on the market, why only choose dry fruits to gain weight?

Well, dry fruits are a superfood that provides you with all the nutrients you require from your diet. They’re high in fiber and protein, as well as essential minerals and vitamins. So if you want to gain weight, why not choose something nutrient-dense and easily available.

Additionally, other methods of weight gain can have adverse effects on your health. At the same time, the chance of getting negative effects from dry fruits while gaining weight is less than 1%.

Here is the list of dry fruits that can help you in achieving your weight-gain goals.

8 Dry fruits to increase your weight

To gain weight, you need to look for dry fruits that are high in calories, carbohydrates, and fats.

Also, don’t forget to check the amount of protein you’re getting because those extra calories you’re eating could turn into body fat if you’re not getting enough protein.

According to the study, many of the extra calories in a high-protein diet are converted into muscle. As a result, you’ll gain muscle and weight at the same time.


Cashews dry fruits in wooden bowl
  • Calories: 553
  • Fat: 44g
  • Carbohydrates: 30g
  • Protein: 18g

The first dry fruit for weight gain on our list is cashews. They are high in calories, carbohydrates, and fats, making them ideal for weight gain. They provides you good amount of energy, which can be used to fuel a good workout.

Aside from that, cashews are said to aid in developing muscle and bone tissue, which is essential for weight gain.

Note: Cashews are high in oxalate, which can cause kidney damage and other chronic health problems if consumed in very large quantities.

Flax seeds

Flax seeds dry fruits
  • Calories: 550
  • Fat: 43g
  • Carbohydrates: 29g
  • Protein: 19g

Who would have ever thought that putting seeds in your mouth can help you gain weight? Well, you can.

Flax seeds are not your ordinary seeds. They are special because they are rich source of protein, fiber, fats and omega-2 fatty acids. Also, they are high in calories which makes them ideal for gaining weight.

Note: Eating flax seeds in large amounts may increase the risk of bloating and gas.


Hazelnuts in wooden bowl
  • Calories: 640
  • Fat: 63g
  • Carbohydrates: 18g
  • Protein: 15g

You’ve probably heard that eating nuts can aid weight loss, but what about the other way around? Is it possible to gain weight by eating hazelnuts?

If you’re trying to gain weight, hazelnuts are a great way to do so. They are high in calories, containing 640 calories per 100 grams, which is more than two McDonald’s hamburgers.

These nut also has a lot of fiber, which has a lot of health benefits like improving heart health, digestion, and lowering cholesterol.

Note: However, while hazelnuts can help you gain weight, you should not eat too many of them. Excessive consumption of hazelnuts can result in gas, bloating, and other digestive problems.

Also read: Hazelnut vs Chestnut: Which Is The Most Nutritious Nut?

Pecan nuts

Pecan nuts in bowl over wooden table
  • Calories: 670
  • Fat: 64g
  • Carbohydrates: 9.4g
  • Protein: 9g

Pecan nuts are one of the favorite snacks for many people around the world. They’re delicious, and most people enjoy eating them roasted, in salads, or as desserts.

Eating these nuts helps in obtaining all of the nutrients that you require. Also, these are high in calories containing about 670 calories per 100g, which makes these nuts ideal for weight gaining.

In addition, they are a great source of calcium, potassium, and magnesium, which helps manage your blood pressure.

Note: People with an allergy to tree nuts should avoid eating pecans.

Pine nuts

Pine nuts on wooden table
  • Calories: 687
  • Fat: 68g
  • Carbohydrates: 13g
  • Protein: 14g

If you want to gain weight, you must include pine nuts in your diet. These have the highest calorie content on the list and are excellent for weight gain.

Pine nuts are good for your heart because they help to lower your risk of cardiovascular disease. Also, these nuts are high in omega-3 fatty acids, making them a healthy snack.

Note: Eating pine nuts may cause a bitter or metallic taste for some people, that can last anywhere from a few days to weeks. This taste disturbance is referred to as ‘pine mouth’ or ‘pine nut syndrome.’

Also read: 8 Health Benefits of Dried Apricots That Will Surprise You


Pistachios over sack
  • Calories: 562
  • Fat: 46g
  • Carbohydrates: 27g
  • Protein: 20g

Pistachios are a tasty and nutritious snack with a long list of health benefits. While they are beneficial to your health, they have also been linked to weight gain. This is because they are high in calories and fat, and eating too many of them can help you reach your weight-loss goals.

Also, they are high in fiber, minerals, and unsaturated fats, all of which can help manage blood pressure and cholesterol.

Note: Pistachios contain fructans, which can cause bloating, nausea, and abdominal pain if consumed in excess.

Watermelon seeds

Watermelon seeds in wooden bowl
  • Calories: 557
  • Fat: 47g
  • Carbohydrates: 15g
  • Protein: 28g

Watermelon seeds are one of the most underrated parts of the watermelon fruit. These seeds has high nutritional values, which makes then an excellent food source.

It’s worth noting that a 100gm of fresh watermelon only has 30 calories, whereas the same amount of watermelon seed has 557 calories.

To put it another way, eat the watermelon seeds rather than the fruit if you want to gain weight.

The seeds are also high in zinc, which is beneficial to your digestive and nervous systems.


Walnuts in black buckets
  • Calories: 654
  • Fat: 66g
  • Carbohydrates: 13.5g
  • Protein: 15g

Walnuts are a delicious way to add crunch to your salads while also adding protein to your diet.

However, walnuts are quite often regarded as a dry fruit that can help people lose weight. But they can also make you gain weight if you eat too many of them.

Note: Excessive consumption of walnuts has been linked to diarrhea in some cases due to the high oil or fiber content. It also contains oxalate, which, if consumed in large amounts regularly, can cause kidney stones.

Things to keep in mind

Dry fruits are generally safe to eat, but it is important to be aware of what you are eating. There are a few things to keep in mind when it comes to eating dry fruits for weight gain.

  • Excessive consumption of dry fruits is not recommended. 
  • You should stop eating if you experience any negative side effects.
  • Don’t rely on dry fruits too much for weight gain. Eat them three times a day as a snack.
  • If you’re on medication, talk to your doctor before eating dried fruits.

Final words

So, the next time you visit the store, remember to pick up some of these dry fruits to help you reach your weight-gain goals.

I hope you enjoyed this post on nutritious dry fruits to increase weight. And that with this knowledge, you will be able to create a diet plan that will work in your favor.

Thank you for reading, and don’t forget to share.

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Yatender is the founder of Investohealth! He provides thoroughly researched, unbiased reviews analyzing packaged foods' ingredients, nutrition, and health impacts. Join him on a quest for healthier, more informed eating habits.

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