HomeNutrition8 High Calorie Fruits That'll Help You Pack On Weight

8 High Calorie Fruits That’ll Help You Pack On Weight

High Calorie Fruits - The Perfect Addition To Your Bulking Diet

The average hardgainers bulking diet is loaded with large quantities of a few staple bulking foods such as brown rice, sweet potato, oats, chicken breast and ground beef...
When you're trying to get your body into a hefty calorie surplus (essentially the only way a hardgainer to add and maintain additional weight!) it can be bland, boring and sometimes just downright suck.

When we think of fruit we generally associate it as a low calorie food and well, there's quite a variety of fruit that is low in calories...

But there's also a bunch of high calorie fruits out there too.

Eat them as they are, blend them up into your bulking shake or smoothie... do whatever you have to do to incorporate these high calorie fruits into your diet and add a bit of variety to your bulking regime (not to mention the addition of vitamins and minerals!).

1 - Avocado

Avocados are extremely calorie-dense for a fruit as they're loaded with good fats, and as we know 1 gram of fat contains 9 calories.
You'll be getting in around 320~ calories per medium sized avocado consumed along with a plethora of vitamins including vitamin K,vitamin C, vitamin B and vitamin B6.

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I recommend adding avocado into your smoothies and salads to bump up the calories while bulking.

2 - Banana

The banana is my go-to fruit whenever I'm in a bulking phase - they taste sweet, they cost very little and they are extremely easy to eat!
Loaded with potassium and vitamin B6 you'll be getting around 130 calories for a medium sized banana - eat a few throughout the day as snacks and even blend a couple up into your smoothies (I've got some recipes for you below) and you'll easily add another 400 - 500~ calories per day to your diet.

3 - Blueberries

Evidence suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss.

Staff at the Scripps Memorial Hospital say that in animal studies researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease and dementia.

Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.

Blueberries are without a doubt the most accessible, inexpensive option to add some flavour and powerful antioxidants to your diet.
Add them to your shakes, to your proats or snack of them by themselves - you can't go wrong.

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Calorie wise you'll find just under 100 calories per cup of blueberries.
Add a cup in with your proats and blend another cup worth of blueberries in one of your smoothies and you've easily got yourself another 200 calories a day.

4 - Coconut Meat

Coconut meat (shredded coconut) is right up there with avocado in terms of the best high calorie fruits for bulkers.
You'll find this to be the case because once again it's high in healthy fats, as such you'll find coconut meat not only to be a great source of additional calories with 300~ calories per cup, you'll also find it's loaded with manganese, copper and potassium.

Sprinkle some coconut meat on your oats and add a heap more to your shakes, you can easily add an extra 500 calories per day to your diet in doing so.


5 - Dates

If you're adding dates to your bulking diet chances are you'll be purchasing dried dates from the supermarket which are loaded with 65 calories per date.
Dates are full of vitamin B6, copper, iron and manganese too.

Want even MORE calories? cover your dates in almond butter and roll them around in shredded coconut... not only will they taste amazing but you can easily get upwards of 100 calories per date by doing so.

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Another point that seperates dates apart from the rest of the high calorie fruits listed here is that because the dates are dried they have a much higher shelf-life than bananas and blueberries etc. so buying in bulk is a viable option.

6 - Grapefruit

Grapefruit are loaded with vitamin C, can assist in lowering cholesterol while also containing 100 calories per cup!
Due to availability and cost I haven't incorporated a great deal of grapefruit in my bulking diets, however it's definetely a refreshing addition every now and then.



7 - Mango

The mango is a summer staple in my bulking diet, as mango is so sweet it goes great in salads, smoothies and even just cut up and eaten on it's own.
You'll find 170 calories in a cup of mango along with a load of copper, B vitamins, A vitamins and E vitamins.

Unlike coconut meat and avocado there is essentially nothing in the way of fat in a mango, with roughly 0.5 grams per cup - like the banana the mango is loaded with carbohydrates, you'll derive around 26 grams of carbohydrates per cup of mango.


8 - Prunes

Prunes aka. dried plums are loaded with both nutrients and calories, ideal for bulking.
Per ounce of prunes you'll derive 70 calories (the majority being from carbohydrates, with approx 18 grams of carbs) as well as a decent dosage of vitamin K and potassium.
Prunes also contain 2 grams of fiber per ounce - although most guys are loading their diet full of calories they likely aren't getting much in the way of fiber, making prunes a fantastic addition.

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Prunes can be snacked on by themselves, added to smoothies or use the same method listed above for dates if you'd an even more calorically dense snack and add almond/peanut butter and shredded coconut meat to your prunes.

My High Calorie Fruits Bulking Smoothie Recipes!

There's no real right or wrong way to incorporate the above high calorie fruits into your diet, but below you'll find a number of smoothie recipes I've used them in before.
Feel free to adjust the quantity of ingredients based on your macronutrient split and caloric goal.

Recipe #1

2 scoops whey protein powder
1 cup oats
1 cup blueberries
1 cup shredded coconut

Recipe #2

2 scoops whey protein powder
1 cup oats
1 cup mango
1 cup dates

Recipe #3

2 scoops whey protein powder
2 teaspoons of instant coffee
2 bananas
1 cup dates

Recipe #4

1 scoop whey protein powder
1 cup oats
1 banana
1 cup mango
1 cup blueberries
1 cup coconut meat

Recipe #5

2 scoops whey protein powder
1 cup dates
1 cup prunes
1 tablespoon of honey

Looking For A Good Blender For Your High Calorie Fruit Shakes?

I've literally used the Ninja 1100w blender to make thousands of shakes, many loaded with tons of frozen berries etc. and this thing has never missed a beat.
I highly recommend you invest in a high quality blender such as this one, it'll last you forever.

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Check out the Ninja 1100w blender I recommend here.

What's Your Take On These High Calorie Fruits? Let Me Know Below!

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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