When you are trying to gain weight, simply eating more food is not always easy. Large meals can feel filling, which is why adding energy-dense foods to meals and snacks can be a practical way to increase your calorie intake.

Fruit can form part of that strategy. While fruit is often associated with weight management because of its fibre, water content and nutrient profile, some varieties provide considerably more energy per serving than others. A 2015 systematic review published in Obesity Reviews, for example, found that whole-fruit consumption was generally associated with less long-term weight gain, highlighting that fruit itself should not be viewed as a weight-gain food.

However, if your goal is to gain weight, these four fruits can make it easier to add nutritious calories to your day.

1. Avocado

Technically a fruit, avocado is one of the easiest options to include when you want more calories without dramatically increasing the volume of food you eat.

A 50g portion of avocado contains about 83 calories and 7.4g of fat, according to nutrition data cited in a comprehensive review of fruit and vegetable intake. It also provides fibre and other nutrients.

Add avocado to toast, sandwiches, salads or eggs, or blend it into a smoothie for a creamier texture.

2. Bananas

Bananas are affordable, convenient and provide more energy than many watery fruits. One medium banana contains approximately 105 calories, along with around 3.1g of fibre and 1.3g of protein.

They are particularly useful as a snack because they can easily be paired with other calorie-containing foods. Try a banana with peanut butter, yoghurt or oats, or add one to a smoothie.

3. Dates

Dried fruit is significantly more concentrated than fresh fruit because much of the water has been removed. Dates can therefore provide a convenient way to increase energy intake without eating a large quantity of food.

Research examining different fruit foods has highlighted dried fruit as a more energy-dense option compared with many fresh fruits.

A few dates can be added to porridge, smoothies or yoghurt, or eaten alongside nuts for a simple snack.

4. Raisins

Raisins are another dried fruit that can help increase calorie intake in a relatively small serving. Because they are concentrated, it is easier to eat a larger amount of fruit without the same volume you would get from fresh grapes.

They can be added to breakfast cereal, oats, yoghurt or homemade trail mix.

The bigger picture

Choosing higher-calorie fruits is only one part of gaining weight. The overall diet still matters. A systematic review and meta-analysis of 110 controlled trials found that the effect of fructose-containing foods on body weight depended largely on how they affected total energy intake. Adding extra energy to the diet can contribute to weight gain, while replacing other foods with fruit does not necessarily have the same effect.

That means eating an avocado or banana is unlikely to make much difference if your overall calorie intake remains unchanged.

For a more substantial calorie boost, pair fruit with foods containing protein and healthy fats. Think banana with peanut butter, dates with nuts, avocado with eggs, or raisins mixed into full-fat yoghurt and oats.

And while fruit juice may seem like an easy shortcut, it is worth remembering that whole fruit and juice are not nutritionally identical. A 2024 systematic review and meta-analysis in JAMA Pediatrics found that higher intake of 100% fruit juice was associated with weight gain in children, while findings in adults were more mixed.

Ultimately, gaining weight is about consistently consuming enough energy and nutrients to support your goal. Fruit can help, but it does not need to be treated as a special category of food reserved exclusively for a weight-gain journey.

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