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5 Best Dry Fruits for Weight Gain in India for Women & Men (2022)

If you are thinking of including dry fruits in your diet to gain weight/muscles and want to buy the best dry fruits for weight gain from the online market, then this article is going to be very helpful and important for you. Because in this article you are going to get information about the best dry fruits for weight gain in India.

Best dry fruits for weight gain in India

Although the most important thing to gain weight is to follow a calorie surplus. This means you have to consume more calories than the maintenance calories per day. By consuming more calories than your body expends daily, you can easily gain weight. For this, you have to take special care of your diet.

To gain weight or muscles, a balanced diet should include all types of nutrients such as carbohydrates, proteins, fats, fibers, and vitamins & minerals. All these macro and micronutrients are responsible for weight gain. But you must have also heard from many people that it is most important to add dry fruits to the diet to gain weight.

Let us tell you, with the help of dry fruits, weight can be increased. But, only and only the consumption of dry fruits cannot lead to weight gain. To gain weight, it is also necessary to follow the maximum calorie intake and a balanced diet. Cashews, raisins, almonds, walnuts, dry dates, etc are mainly included in dry fruits, which help in increasing weight with a good diet.

Healthy fats are present in abundance in dry fruits and the amount of proteins and carbohydrates is also sufficient in it. Apart from this, vitamins and minerals are found in abundance in them. It is also a very good source of calories. Therefore, a mixture of dry fruits acts as a superfood. For this reason, by including them in the diet, you can easily gain weight. If you want to gain weight, then you must add dry fruits to your diet.

So let’s know, which are the best dry fruits for weight gain in India, which you can use by buying from the online market at a very low cost.

Which are the Best Dry Fruits for Weight Gain in India? (2022)

(1) Cashews

Skinny people are always advised to eat cashews. It also comes in the category of best dry fruits for weight gain. Cashews are rich in fiber, healthy fats, and plant proteins. It is also a good source of copper, magnesium, and manganese, which are important nutrients for energy production, brain health, immunity, and bone health.

You can consume 50-60 grams of cashew nuts regularly at the time of gaining weight. Keep in mind, that do not rely only on cashews to gain weight. You also have to follow a good diet every day, then you will be able to gain weight. However, the amount of protein, carbs, and fat present in cashews promotes weight gain.

Nutrition Value (Approx.)
(Quantity – Per 100 grams)

  • Calories – 555
  • Protein – 19 grams
  • Total Fat – 45 grams
  • Carbohydrates – 31 grams
  • Fibers – 3.40 grams
  • Sugar – 5.90 grams
  • Sodium – 11 mg
  • Iron – 7 mg
  • Calcium – 39 mg
  • Potassium – 661 ​​mg
  • Magnesium – 292 mg
  • Cholesterol – 0 mg

(2) Almonds

Consuming dry fruits is most beneficial for weight gain. Almond is one such dry fruit, which is most helpful in gaining weight. It can also be called a superfood. Because it is rich in proteins, carbs, healthy fats, fibers, vitamins, and minerals. Apart from this, it is also a very good source of calories and as well as energy. This is one of the best dry fruits for weight gain. Also, almonds come into the category of the best dry fruits for muscle gain.

It is very beneficial to include almonds in the diet regularly to gain weight. You can consume 50-55 grams of almonds regularly with a balanced diet. The healthy fat present in it will help you the most in increasing your weight. The amount of sugar present in it is also very less and apart from this cholesterol is not present in it.

Nutrition Value (Approx.)
(Quantity – Per 100 grams)

  • Calories – 582
  • Protein – 22 grams
  • Total Fat – 51 grams
  • Carbohydrate – 22 grams
  • Fibers – 12.60 grams
  • Sugar – 4.40 grams
  • Iron – 3.73 mg
  • Calcium – 270 mg
  • Potassium – 735 mg
  • Magnesium – 271 mg
  • Vitamin E – 26 mg

(3) Raisins

Raisins are one such dry fruit, which is liked by everyone. This is a great option for gaining weight. Raisins are mildly sour and sweet, in which the amount of sugar is very high, which helps in giving maximum energy. Apart from this, carbohydrates are present in the highest amount in it. But it is low in protein and fat.

Eating regular raisins is very beneficial for weight gain. You can eat 40 to 50 grams of raisins regularly, which will help in your weight gain process. It is also a very good source of energy, as it is rich in sugar and fiber. It is the greatest source of carbohydrates. (5 Best Creatine Powder for Muscle Growth)

Nutrition Value (Approx.)
(Quantity – Per 100 grams)

  • Calories – 305
  • Protein – 3.2 grams
  • Total Fat – 0.6 grams
  • Carbohydrate – 80 grams
  • Fibers – 3.60 grams
  • Sugar – 58 grams
  • Iron – 3.40 mg
  • Sodium – 12 mg
  • Calcium – 101 mg
  • Potassium – 747 mg
  • Magnesium – 333 mg
  • Cholesterol – 0 mg

(4) Walnuts

Walnut is one such dry fruit, which is most important and useful for lean people. It is best suited for weight gain as it is the best source of healthy fat. Fat is present in abundance in it, which is giving more and more calories.

Apart from this, it is also rich in protein, carbohydrates, and fiber. Walnuts are the most beneficial among all types of dry fruits for weight gain. You can easily increase your weight by consuming 30-50 grams of it regularly along with a good diet. (5 Best Glutamine Powder for Muscle Growth)

Nutrition Value (Approx.)
(Quantity – Per 100 grams)

  • Calories – 655
  • Protein – 14 grams
  • Total Fat – 66 grams
  • Carbohydrate – 12 grams
  • Fibers – 6.60 grams
  • Sugar – 2.70 grams
  • Iron – 2.89 mg
  • Calcium – 99 mg
  • Potassium – 345 mg
  • Magnesium – 151 mg

(5) Dates

You can see dates in two different forms, pin dates, and dry dates. Although both these types of dates are very tasty to eat and are very helpful for gaining weight. Dates are rich in carbohydrates, sugar, and fiber, which are helpful in weight gain. Dates have best place among the best dry fruits for weight gain.

If you include it in your diet in a controlled manner during the days of weight gain, then undoubtedly it will help you in gaining weight. You can consume 55-60 grams of dates daily in your diet. If you consume dates regularly along with a good diet, you can gain weight very soon. If you are looking to gain muscles then dates also come in the category of the best dry fruits for muscle gain. (5 Best BCAA Powder for Muscle Growth)

Nutrition Value Dry Dates (Approx.)
(Quantity – Per 100 grams)

  • Calories – 282
  • Protein – 2.4 grams
  • Total Fat – 0.5 g
  • Carbohydrates – 76 grams
  • Fibers – 8.5 grams
  • Sugar – 63 grams
  • Iron – 3.60 mg
  • Sodium – 3 mg
  • Calcium – 102 mg
  • Potassium – 655 mg
  • Magnesium – 333 mg
  • Cholesterol – 0 mg

Final Words –

By consuming dry fruits in this way, you can easily increase your weight. Let us tell you if you include these five dry fruits in your diet in equal proportion, then of course your weight is going to increase. You can easily gain weight by including all these dry fruits (almonds, cashews, raisins, dates, and walnuts) in your diet every day. 

These are good foods to gain weight, but you don’t have to depend on them alone. If you combine them with a good diet, then they are very beneficial for you. If you really want to gain weight, then you must include them in your diet. By the way, you get all these dry fruits in the online market at a low price and better quality.

Hopefully, this article on the Best Dry Fruits for Weight Gain in India was helpful to you. If you like the information given here, then you must share it with your friends and stay connected to our website ASHFITX (Ashfitx.com) for such important information.

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Ashu Pawar

Ashu Pawar (Co-founder & Editor) is an ACE-certified personal trainer & gym instructor with more than 7 years of experience in the fitness industry. He also has a diploma in nutrition & dietetics. He specializes in weight loss training, muscle-building workouts, and nutrition & supplementation. He is also passionate about writing fitness and sports blogs. As an editor, he edits and curates content centered around fitness, sports, lifestyle, beauty, grooming, nutrition, and supplements. He also helps team members deliver polished and meticulously researched content. Expertise: Fitness, Sports, Grooming, Gym Instructions, Weight Loss/Gain, Nutrition & Supplements.

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