Avocado and Dried Fruits: What Fruit Helps You Gain the Most Weight?

December 20, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, while fruits are generally low in calories and aid weight management, certain types, especially dried fruits, can provide a concentrated calorie boost that helps with healthy weight gain. When considering what fruit helps you gain the most weight, the key is to look for options rich in natural sugars, healthy fats, and concentrated calories to achieve a healthy surplus.

Quick Summary

This article explores the high-calorie fruits most effective for healthy weight gain, detailing options like avocados, dried fruits, bananas, and coconuts. It provides a comprehensive breakdown of their nutritional content and practical ways to integrate them into your diet for a calorie surplus.

Key Points

Avocado is King: The high concentration of healthy monounsaturated fats makes avocado the most calorie-dense fresh fruit, excellent for adding to smoothies, salads, and toasts.
Dried Fruits are Calorie-Concentrated: Removing the water from fruits like dates, raisins, and figs makes them extremely calorie-dense and perfect for increasing intake in smaller servings.
Combine for Maximum Effect: The best strategy involves blending high-calorie fruits like banana and avocado into smoothies with whole milk, nut butters, and protein powder for a nutrient-packed shake.
Pair with Protein: To ensure healthy weight gain and muscle development, always pair your high-calorie fruits with a protein source, such as yogurt, nuts, or seeds.
Choose Whole Fruits Over Juice: Whole fruits contain fiber that promotes satiety and aids digestion, unlike fruit juices which lack fiber and are easy to overconsume.

Understanding Calorie Density for Weight Gain

For healthy weight gain, it's crucial to consume more calories than your body burns. Fruits are often seen as weight-loss foods, but many varieties are rich in natural sugars, carbohydrates, and healthy fats that make them excellent for increasing calorie intake. The drying process, for example, removes water and concentrates the natural sugars and calories, making dried fruit a powerful tool for this purpose.

The Highest-Calorie Fruit: Avocado

Though often mistaken for a vegetable, the avocado is botanically a fruit and is arguably the king of high-calorie fruits due to its healthy fat content. One medium avocado can contain 250–320 calories, primarily from monounsaturated fats that support heart health. A cup of mashed avocado, used in smoothies or as a spread, can contribute up to 200 calories to a meal. Its creamy texture and mild flavor make it incredibly versatile for adding to various dishes and shakes.

The Calorie-Concentrated Power of Dried Fruits

Dried fruits are fresh fruits from which most of the water has been removed through drying methods, resulting in a nutrient-dense and energy-dense snack. A handful of raisins, for example, can have a higher calorie count than a cup of fresh grapes. This makes them an efficient way to increase calorie consumption without feeling overly full. They are excellent for adding to oatmeal, yogurt, or trail mixes for a quick, calorie-rich boost.

Dates: These are exceptionally calorie-dense due to their high natural sugar content. A single dried date contains about 66 calories and is also a good source of fiber, potassium, and magnesium.
Prunes: Dried plums are another excellent source of calories, fiber, and vitamin K. Their natural laxative effect also helps with digestive health.
Figs: Dried figs are a nutritional powerhouse, offering fiber, potassium, and calcium in a concentrated, high-calorie form. They pair well with cheese and nuts.
Apricots: Dried apricots are a good source of vitamins A and E, along with beta-carotene, making them beneficial for eye health in addition to providing concentrated calories.
Raisins and Currants: These dried grapes are easy to snack on and provide a significant calorie boost along with iron and potassium.

Other High-Calorie Fresh Fruits

While not as calorie-dense as avocados or dried fruits, some fresh fruits are excellent sources of carbohydrates and calories.

Bananas: A medium banana contains about 105 calories and is a great source of carbohydrates, potassium, and energy. They are perfect for pre- or post-workout fuel and blend well into shakes.
Coconut: The meat of the coconut is rich in calories, fat, and fiber. Adding coconut milk or shredded coconut to smoothies and curries can significantly increase their caloric content.
Mangoes: A medium mango can contain around 135–150 calories, mostly from natural sugars. They are delicious on their own or added to smoothies.

Incorporating High-Calorie Fruits into Your Diet

Successfully using fruits for weight gain requires strategic incorporation into your daily meals. For instance, creating a smoothie with a base of whole milk or Greek yogurt and blending in bananas, avocado, and a scoop of peanut butter can make for a high-calorie, nutrient-packed drink. Sprinkling chopped dried fruits over oatmeal or cottage cheese is another simple way to add calories and texture. Pair these fruits with protein sources to support muscle growth, which is a vital part of healthy weight gain.

Comparison of High-Calorie Fruits for Weight Gain


Fruit (per medium serving)	Primary Calorie Source	Calories	Best for…
Avocado	Healthy Fats	~250–320	Heart-healthy weight gain, creamy smoothies
Dried Dates	Natural Sugars	~66.5 per 24g date	Quick energy boost, natural sweetener
Banana	Carbohydrates	~105	Pre- or post-workout snack, smoothies
Coconut Meat	Fats & Carbs	~99 per 28g serving	Adding rich flavor to curries and smoothies
Mango	Natural Sugars	~135–150	Sweetening fruit salads and shakes
Dried Raisins	Concentrated Sugar	~85 per 28g serving	Trail mix, oatmeal topping, quick snack

Conclusion: Making the Right Choices for Your Goals

For those specifically asking what fruit helps you gain the most weight, the clear answers are avocado and dried fruits due to their high caloric density from healthy fats and concentrated sugars, respectively. While other fresh fruits like bananas and mangoes are also good for boosting calories, the sheer volume needed to match the caloric intake from avocados or dried fruit is much higher. The most effective approach for healthy weight gain is to combine a variety of these calorie-rich fruits with protein and healthy fats, such as in smoothies, shakes, or nutrient-dense snacks. This ensures not only a calorie surplus but also a wide range of essential vitamins and minerals to support your overall health and fitness journey.

(Note: For more information on consuming fruits as part of a healthy diet, you can visit the CDC's resources.)

Frequently Asked Questions

Yes, eating high-calorie fruits can be an effective and healthy way to gain weight as part of a balanced diet. Focus on calorie-dense options like avocados and dried fruits to help achieve the necessary calorie surplus.

The best fruits for weight gain include avocados (for healthy fats), dried fruits like dates and raisins (for concentrated calories), and bananas (for quick carbs and energy).

Dried fruits are more calorie-dense per serving than their fresh counterparts due to the removal of water, making them more efficient for boosting calorie intake. However, they also contain more concentrated sugar, so moderation is key.

You can easily add high-calorie fruits to your diet by blending them into smoothies, sprinkling chopped dried fruits over oatmeal or yogurt, or snacking on them with nuts and seeds.

No, not all fruits are ideal for weight gain. While all fruits are nutritious, many popular fruits like berries and melons are low in calories. For weight gain, prioritize fruits with higher calorie density, like those rich in healthy fats or concentrated natural sugars.

A great high-calorie smoothie includes 1 large banana, 1/2 avocado, 1–2 tablespoons of peanut butter, and 1.5 cups of whole milk or Greek yogurt. Blend until smooth for a nutritious and calorie-rich drink.

While bananas are a good source of calories and carbohydrates, relying solely on them may not be effective. It's best to incorporate a variety of high-calorie fruits and other energy-dense foods to ensure a balanced nutritional intake.