Some people find it difficult to gain weight or build muscle.

Although fruits are not the most common food that people think of when trying to bulk up their diet, many fruits can help you get the extra calories you need to lose weight.

They also contain important vitamins and minerals that will support your health.

These 11 healthy, high-calorie fruits can help you lose weight.

Fresh fruits

Despite being low in calories, most fruits can help you gain weight because of their high carbohydrate or fat content.

These are four fresh fruits that can help with weight loss.

Bananas

Bananas can be a great choice if your goal is to lose weight.

They are not only healthy, but they also provide a lot of calories and carbs.

These nutrients are found in a medium-sized (118g) banana:

  • Calories: 105
  • Protein: 1 gram
  • Fat0.4 grams
  • Carbs 27g
  • Fibre: 3 Grams
  • Vitamin A6: 26% Daily Value (DV).
  • Manganese 13%

Bananas also contain many micronutrients. The green bananas are rich in resistant starch. This is what passes through your stomach unaffected. Research shows that resistant starch is linked to better gut health.

Bananas can be used as an easy snack on the go and can be added to oatmeal or smoothies with high-calorie ingredients like nut butter or full-fat yoghurt to help you lose weight.

Avocados

Avocados boast an impressive nutrient profile. They are high in healthy fats and calories, making them a great choice for those looking to lose weight.

The following nutrients are found in half an avocado of medium size (100g).

  • Calories: 161
  • Protein: 2 grams
  • Fat 15 Grams
  • Carbs 8.6g
  • Fibre: 7 Grams
  • vitamin: 17.5%
  • Folate 21% DV

Avocados also contain many micronutrients such as potassium, vitamins K, C, and B5 (pantothenic acids) and B6 (pyridoxine).

They can also be used in many different ways. You can add them to soups, salads, or as a spread with eggs.

Coconut meat

Coconut has become a popular fruit for its many health benefits. Coconut is a great choice because it is high in fat, moderately low in carbs, and great for calories.

These nutrients are found in a 1-ounce (28-grams) coconut meat serving:

  • Calories: 99
  • Protein: 1 gram
  • Fat 9.4 Grams
  • Carbs 4.3 Grams
  • Fiber:2.5 Grams
  • Manganese 17%
  • Selenium5%

Coconut flesh also contains many important minerals, such as copper and phosphorus.

It can be enjoyed in many different ways, which is the best part. To increase the calories in your meals and snacks, you can add shredded coconut to fruit salads stir-fries and blend it into smoothies and soups.

Mango

Mango is a sweet, delicious fruit with high nutrient content.

Mangoes, like bananas, are good sources of calories — mostly carbs.

These nutrients can be found in one cup (165g) of mango:

  • Calories: 99
  • Protein: 1.4 grams
  • Fat 0.6 grams
  • Carbs 25g
  • Fibre: 3 Grams
  • Vitamin D: 67%
  • Folate18% DV

Mango is also a good source of copper, many B vitamins, and vitamins A and E.

Mango is great on its own, but it also makes a delicious addition to smoothies and salsas. If weight loss is your goal, you can pair fresh mango with high-calorie ingredients such as nuts and coconut.

SUMMARY

Avocado and coconut are great sources of healthy fats that help you lose weight. Mangoes and bananas are high in calories and carbs.

Dry fruits

Dried fruits have had almost all of the water content removed by various drying methods.

The result is a snack with high energy and nutrition that is small but very nutritious. Dried fruit is a good alternative to fresh fruits. It has a comparable micronutrient comparable to fresh fruit and is easier to store and less likely to spoil.

Dried fruits are great for those trying to lose weight because they are high in energy. They are high in natural sugars, so you should combine them with healthy fats or protein to reduce the negative effects on your blood sugar.

These high-calorie dried fruits can help you lose weight.

Dates

Dates The small, cylindrical fruits that grow in tropical regions of the date palm are called.

These are usually dried and packed with nutrients.

The following nutrients can be found in 24 grams of one date:

  • Calories: 66.5
  • Protein: 0.4 grams
  • Fat 0.1 grams
  • Carbs 18g
  • Fibre: 1.5 grams
  • Potassium 4%
  • Magnesium 3%

These fruits also contain vitamin B6, manganese and copper.

Dates are best for increasing your calorie intake because they can be dried. Dates can be used as a binder for baked goods, or they can be eaten by themselves.

Try stuffing dates with almond butter or coconut flakes for a high-calorie, healthy snack.

SUMMARY

Dried fruits such as prunes and dates, figs or sultanas, and currants have more calories than fresh fruits. This makes them great for weight loss. They also tend to contain 3-5 times more micronutrients.