Dried fruits are making their way into our diet these days especially among ladies who want to gain weight in certain fashionable parts of their body. Here’s a list of the finest of dried fruits that will help you gain weight.
Dried fruits
Dried fruits are fruit that have had the majority part of the content in water eliminated by different drying techniques.
What’s left is a high-energy snack that, despite its tiny size, is extremely healthy. When compared to fresh fruits dried fruit provides an equivalent quantity of micronutrients. It can also be more efficient as well as less inclined to be spoiled ( 7Trusted Source).
Why Dried Fruits?
Since dried fruits are high in energy and high in calories, they’re great for those who are trying to lose weight. They’re however rich in natural sugars, therefore it’s recommended to mix them with healthy fat or protein in order to limit the potential negative impact on blood sugar levels ( 8Trusted Source).
Below are some high-calorie dried fruits that may help you lose weight.
1. Dates
The dates are small cylindrical fruit that are part of the date palm that grows in tropical regions.
Dry fruits are typically sold in the majority of Western countries, and packed with nutrients.
One day (24 grams) offers some of the nutrients listed below ( 9Trusted Source):
- Calories: 66.5
- Protein: 0.4 grams
- fat: 0.1 grams
- Carbs 18 grams
- Fiber 1.6 grams
- Potassium: 4% of the DV
- Magnesium: 3% of the DV
They are also good sources of manganese, copper iron and vitamin B6.
Since dates are usually sold dry, they have a longer shelf life which makes them an ideal method to boost your calorie intake. They are a fantastic binder for baked goods, or as a snack in their own right.
Try filling dates with coconut flakes and almond butter for a delicious, healthy snack.
2. Prunes (Dried fruits)
Prunes can be described as dried fruits which pack a nutritious punch.
One-ounce (28-gram) portion of prunes offers all the nutrients listed below ( 10Trusted Source):
- Calories: 67
- Protein: 0.6 grams
- Fat 0.1 grams
- Carbs18 grams
- Fiber2 grams
- Vitamin K:14% of the DV
- Potassium:4.4% of the DV
Prunes are also renowned for their ability to ease constipation. Their fiber content may help increase the bulk of your stool and speed up its travel through your intestines ( 11Trusted Source).
Prunes can last a long shelf life, and are easy to include in your diet, which makes it a great method to boost your calories intake and aid in with weight gain. They are delicious as a snack however, you can also take them into your favourite smoothies, salads and baked goods.
3. Dry Apricots
Apricots are a well-known stone fruit with a yellow color that can be enjoyed fresh or dried.
One ounce (28-gram) amount of dried Apricots offers some of the nutrients listed below ( 12Trusted Source):
- Calories: 67
- Protein: 0.8 grams
- Fat0.1 grams
- Carbs18 grams
- Fiber 2 grams
- Vitamin A:6% of the DV
- Vitamin E:8% of the DV
Apart from being a good source of calories dried apricots can be an excellent source of beta-carotene and lutein as well as and zeaxanthin, three phytochemicals which help to maintain healthy eyes ( 13Trusted Source).
Dry apricots are a great snack to fuel you in the afternoon. They go perfectly with cheese and nuts that can aid in weight loss, because they’re a good source of energy and calories.
4. Dry figs
Fresh and dried the figs are a sought-after fruit with a mild but sweet taste.
1 ounce (28-gram) portion of dried figs contains some of the nutrients listed below ( 14Trusted Source):
- Calories: 70
- Protein: 1 grams
- fat: 0.3 gram
- Carbs 18 grams
- 3 grams of fiber: 3 grams
- Potassium: 4% of the DV
- Calcium: 3.5% of the DV
Dried figs taste great as a snack or be chopped and used as garnish for oatmeal, yogurt, or salads. They are also delicious with crackers and cheese.
Some prefer softening dried figs after making them boil in boiling water about 10 minutes.
5. Raisins (Dried fruits)
Raisins can be described as dried grapes which are available in a variety of sizes and colors.
Within the United States and Canada, the term “crown” is generally used to refer to all kinds of dried grapes. However, within Australia, New Zealand, Ireland in addition to in the United Kingdom, it describes only large, dark-colored varieties.
1 ounce (28-gram) portion of raisins offers these nutrients ( 15Trusted Source):
- Calories: 85
- Protein: 1 grams
- fat: 0.1 grams
- Carbs22 grams
- Fiber 1 grams
- Potassium: 4.5% of the DV
- Iron: 3% of the DV
Raisins can also be a great source of manganese, copper magnesium, copper, and other B vitamins.
Incorporating raisins into your diet is a simple method to boost your calories intake. They taste delicious right from the package and go well with yogurts, nuts and cheeses, salads as well as cereals.
6. Sultanas
Similar to the raisins Sultanas are another kind of dried grape.
They are made of seeds that are green, mostly the Thompson Seedless variety. The United States, sultanas are frequently referred to as “golden raisins” due to their lighter hue.
One ounce (28-gram) portion of sultanas contains these nutrients ( 16Trusted Source):
- Calories: 91
- Protein: 0.7 grams
- fat: 0 grams
- Carbs 22 grams
- Fiber 0.7 grams
- Iron: 4.2% of the DV
Sultanas can be consumed similarly to raisins, which makes them a great method to boost your calories intake. Consume them on their own or mix them with yogurts, nuts and cheeses as well as food items.
7. Currants (Dried fruits)
Share on PinterestCurrants are tiny, sweet dried grapes that belong to an assortment known as “Black Corinth.”
Despite their dimensions, they offer an intense, sweet-tangy taste which makes them very versatile.
1 ounce (28-gram) Serving of currants offers some of the nutrients listed below ( 17Trusted Source):
- Calories: 79
- Protein: 1.14 grams
- fat: 0.1 grams
- Carbs 21 grams
- Fiber 2 grams
- Copper:15% of the DV
- Iron: 5% of the DV
Currants are also a great source of potassium, zinc magnesium, zinc, and other micronutrients.
Try adding currants into your yogurt, stuffings, or baked foods to boost their calorie count. They can also be eaten along with the addition of nuts or seeds for a delicious mid-morning snack or an afternoon snack.
SUMMARYDry fruits, like dates as well as apricots and prunes currants, figs, sultanas and raisins, have more calories than fresh counterparts, which makes them excellent choices to gain weight in a healthy way. They also tend to contain 3-5 times more micronutrients.