Which Shake is Best for Weight Gain: Banana or Mango?

While a medium banana contains slightly more calories per gram than a mango, the choice between a banana or mango shake is less important than what else you add. The best shake for weight gain, banana or mango, depends heavily on calorie-dense additions like nuts, nut butter, and protein powder.

Quick Summary

This article compares the nutritional benefits of banana and mango shakes for weight gain. It explores how to increase calorie density using additional ingredients and helps you determine which fruit best suits your taste and nutritional goals.

Key Points

• Both Are Effective: Both banana and mango shakes can help you gain weight by providing a high-calorie and nutrient-rich base for your shake.

• It's All About the Add-Ins: The true power of a weight-gain shake comes from adding calorie-dense ingredients like nut butter, oats, and full-fat dairy, not just the fruit itself.

• Banana for Quicker Energy: A banana shake is slightly higher in carbohydrates per gram, making it an excellent choice for a quick energy boost or post-workout recovery.

• Mango for Vitamins: Mango shakes are richer in vitamins A, C, and E, offering different antioxidant benefits compared to bananas.

• Personal Preference Wins: The best shake for you is the one you enjoy most and will consume consistently to achieve a calorie surplus, as both are effective when enhanced with high-calorie additions.

• Create a Calorie Surplus: Healthy weight gain requires a calorie surplus, and both banana and mango shakes are excellent, customizable tools to help you meet your daily calorie goals.

Banana Shake for Weight Gain

Bananas are a classic choice for weight gain shakes due to their high content of carbohydrates and natural sugars, which provide a quick and efficient source of energy. A single medium-sized banana contains around 105 calories, making it an excellent calorie base for any shake. Beyond just calories, bananas are also packed with essential nutrients that support overall health and recovery, especially after a workout.

Nutritional Benefits of Banana Shakes

• High in Carbohydrates: The carbs in bananas are easily digestible, providing a readily available fuel source for your body.
• Rich in Potassium: This mineral helps prevent muscle cramps and soreness, making a banana shake an ideal post-workout drink.
• Source of Vitamin B6: Important for metabolism and red blood cell production, Vitamin B6 helps convert food into energy more efficiently.

Mango Shake for Weight Gain

Mangoes, often called the “king of fruits,” are not only delicious but also a fantastic ingredient for calorie-dense shakes. A cup of sliced mango provides approximately 100-135 calories, a solid base for bulking up. The sweet, creamy texture of ripe mangoes blends beautifully, and they offer a different nutritional punch than bananas.

Nutritional Benefits of Mango Shakes

• Rich in Vitamins A and C: These antioxidants support immune function and healthy skin.
• Digestive Enzymes: Mangoes contain enzymes that can aid in digestion, helping your body absorb nutrients more effectively.
• Sustained Energy: The natural sugars in mangoes offer a sustained energy release, preventing sharp blood sugar spikes.

High-Calorie Add-Ins for Weight Gain Shakes

To turn a simple fruit shake into a true weight-gainer, the key is to incorporate additional calorie-dense ingredients. These can be added to both banana and mango shakes to dramatically increase their nutritional value.

• Nut Butters: A few tablespoons of peanut butter or almond butter add significant calories, protein, and healthy fats.
• Oats: Rolled oats provide complex carbohydrates, fiber, and an extra source of calories.
• Full-Fat Dairy: Using whole milk, full-fat yogurt, or Greek yogurt boosts protein and fat content.
• Nuts and Seeds: Almonds, chia seeds, and walnuts contribute healthy fats and protein.
• Protein Powder: Adding a scoop of whey or casein protein powder is an easy way to increase muscle-building protein, especially for post-workout recovery.
• Dates: A natural sweetener that adds a high number of calories and fiber.

Banana Shake vs. Mango Shake: The Comparison

Feature	Banana Shake	Mango Shake
Base Calories (per fruit)	Higher (approx. 105 kcal/medium banana)	Lower (approx. 100-135 kcal/medium mango)
Key Vitamins	High in Vitamin B6, C, and Potassium	High in Vitamin A, C, and E
Energy Release	Quick energy source due to easily digestible carbs	Sustained energy from natural sugars
Workout Recovery	Excellent post-workout due to potassium for muscle recovery	Aids digestion with natural enzymes
Taste Profile	Mild and creamy, pairs well with a wide range of ingredients	Sweet, tropical, and creamy; pairs well with citrus and nuts
Mixability	Blends smoothly with virtually any ingredient for a thick texture	Creates a smooth, flavorful base that pairs especially well with yogurt

How to Build the Ultimate Weight Gain Shake

The most effective shake for weight gain focuses on nutrient density, combining the fruit with several high-calorie additions. A sample recipe could be:

High-Calorie Power Shake

• Ingredients

  • 1 ripe banana OR 1 cup chopped mango
  • 1 cup whole milk or full-fat Greek yogurt
  • 2 tbsp peanut butter
  • 1/2 cup rolled oats
  • 1 scoop protein powder (optional)
  • Handful of almonds or dates
  • Ice cubes (optional)

• Instructions

  • Combine all ingredients in a high-speed blender.
  • Blend until the mixture is smooth and creamy. Add more milk if needed to adjust thickness.
  • Pour into a glass and enjoy immediately.

Conclusion: Making the Right Choice for Your Goals

When it comes to which shake is best for weight gain, the real answer is that both banana and mango are excellent, and the optimal choice often comes down to personal taste and the nutrient profile you prefer. Bananas offer a slight edge in raw calories and potassium for post-workout recovery, while mangoes provide a rich dose of vitamins A and C. Regardless of which fruit you choose, the key to a truly effective weight-gain shake lies in consistently adding calorie-dense ingredients like nuts, oats, and full-fat dairy. By doing so, you can easily create a delicious and nutritious shake that supports your weight gain journey.

For more information on the nutritional profiles of fruits, visit the official Healthline high-calorie fruits article.

Frequently Asked Questions

Which fruit is higher in calories, banana or mango?

Per 100 grams, a banana has slightly more calories (approx. 89 kcal) than a mango (approx. 60 kcal), though larger mangos can have a higher overall calorie count.

Can I mix banana and mango in the same weight gain shake?

Yes, mixing both fruits is an excellent way to combine their nutritional benefits and flavors. A tropical shake featuring both can be a very tasty and effective way to gain weight.

What's the best way to make a banana or mango shake higher in calories?

To increase calories, add ingredients like full-fat milk, Greek yogurt, peanut butter, rolled oats, dates, or a scoop of protein powder to your shake base.

Is it okay to drink a weight gain shake every day?

Drinking a nutrient-rich weight gain shake daily is fine, as long as it's part of a balanced diet and you don't overdo it. Excessive daily intake could cause constipation due to high fiber, so it's best to consult with a dietitian.

What is the best time to drink a weight gain shake?

For weight gain, it's effective to drink a shake at various times. Post-workout is ideal for muscle repair and recovery, but consuming it as a breakfast or a midday snack also helps increase overall daily calorie intake.

Do I need protein powder for a weight gain shake?

While not strictly necessary, adding protein powder significantly boosts the protein content, which is crucial for building muscle mass, especially if you engage in strength training.

Does a ripe or unripe banana have more calories for a shake?

A ripe banana has slightly higher sugar content and is easier to digest, making it a better choice for shakes aimed at weight gain. Unripe bananas contain more resistant starch.