Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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September 27, 2023
Calories are often viewed as the enemy of people looking to maintain a healthy weight. However, a calorie is simply a measurement of energy in food, and it is only as good or bad as the nutritional content behind it. Some foods, such as high-calorie fruits, can help you get several vital nutrients in an energy-dense package.
Check out our macro calculator to find a daily calorie recommendation that's tailored to you and your lifestyle! You can then use our Macro Meal Plan Generator to create a custom meal plan based on your macronutrient goals.
Many people struggle to keep weight on, while others look to gain weight. Increasing your daily calorie intake is an ideal way to ensure you are either maintaining or gaining weight. Unfortunately, many high-calorie foods are also filled with unhealthy fats and added sugars while lacking beneficial nutrients. However, high-calorie fruits are an exception.
Many high-calorie fruits provide fiber, natural sugars, and essential nutrients, while some are also high in healthy fats. These qualities make high-calorie fruits an ideal addition to a balanced diet for individuals who want to maintain or increase their current weight.
Calories per 100-gram serving: 354
Fresh coconut is among the most energy-dense fruits available and is the highest-calorie fruit on this list. A one-ounce serving has about 100 calories, more than nine grams of fat, a 17% daily value of manganese, a 5% daily value of selenium, and many other vitamins and minerals.
Coconut, either fresh or dried, pairs well with many nuts and other high-calorie fruits such as mango. It can serve as a high-calorie addition to many dishes both sweet and savory. However, beware that coconut is very high in saturated fat, which should make up less than 6% of your daily calories for heart health.
Calories per 100-gram serving: 289
Once grapes are dried into raisins, they are one of the most caloric fruits available. A small, 1.5 oz box contains 126 calories and 28 grams of sugar, making it an ideal snack for boosting energy on the go. Raisins also have significant amounts of iron and potassium, both of which are important to a balanced diet.
Calories per 100-gram serving: 282
Dates are usually sold as dried fruit, which increases their calorie density. A single dried Medjool date contains about 66 calories and a host of trace minerals such as copper and manganese. Since they are dried, they are an excellent pantry staple for those trying to gain weight. Dates can be eaten plain or stuffed with other high-calorie foods such as nuts and goat cheese for a more substantial dish.
Calories per 100-gram serving: 241
Like other dried fruits, low-moisture dried apricots fall directly into the high-calorie fruits category. They are also a good source of iron, potassium, beta-carotene, and lutein. Apricots' high sugar content makes them an excellent mid-afternoon energy-boosting snack. They pair well with many cheeses and nuts to keep calorie counts high for individuals looking to gain or maintain weight.
Calories per 100-gram serving: 160
Don't let the 160-calorie measurement fool you, avocados are easily one of the most caloric fruits on this list. A single fruit has around 225 calories once peeled and pitted, and a cup of pureed avocado has a whopping 384 calories. Those numbers make a visit to the guacamole bowl a great way to grab a delicious high-calorie snack.
Those calorie counts are tempered when you consider all of the excellent nutritional benefits of avocados. They are packed with healthy fats and fiber while maintaining low sugar and sodium levels. They also provide a fair amount of potassium and vitamin C.
Calories per 100-gram serving: 89
Bananas have a reputation as high-calorie fruits for good reason. A medium-sized banana has just over 100 calories, very minimal fat or sodium, and a decent amount of fiber. It also contains more than 25% of the recommended daily value of vitamin B6, making it a healthy snack perfect for individuals who want to maintain or gain weight.
People looking to lose weight can still include bananas in their diet. Using half a fruit in a low-calorie smoothie is an excellent way to get the nutritional benefits of bananas without adding excess calories to a daily meal plan.
Calories per 100-gram serving: 60
A single cup of fresh mango has almost 100 calories, putting it squarely in high-calorie fruit territory. Mango also contains two-thirds of the daily value of vitamin C and 18% of the daily value of folate. Decent amounts of copper and B vitamins contribute to mango’s impressive nutritional profile.
Mango is delicious on its own, and it pairs well with other high-calorie fruits in salads or smoothies, making excellent snacks or meals for individuals looking to gain weight.
High-calorie fruits often get bad press, but they can be an important part of a healthy diet. High-calorie fruits supply the energy necessary for a busy lifestyle and are perfect for individuals struggling to maintain or gain their weight. Try our Prospre Macro Meal Plan Generator to see how simple planning high-calorie meals can be.
