The Top 10 Best Dry Fruits for Muscle Growth and Weight Gain

As a skinny person trying to gain weight, you are always on the lookout for healthy (and tasty) foods to add to your diet.

In this list, we give you 10 of the best dried fruits you can snack on to help boost your daily caloric intake.

When it comes to gaining weight, dried fruits are probably not the first things you think of.

Snacking on dried fruit, however, can help you pack on pounds as they provide you with calories – plus they taste great, too!

We line up 10 of the best dried fruit you can add to your mass-gaining diet!


Dates are one of the go-to dried fruits for people who are looking to gain weight. Just one date can give you as much as 66.5 calories, 18g of carbohydrates, and 0.4g of protein.

Dates are also a great source of copper, iron, manganese, and vitamin B6. 

For a mouth-watering, calorie-loaded treat, you may stuff dates with almonds, pecans, cream cheese, or pistachios. You may also blend them into your protein shake or mass gainer drink for added natural sweetness and nutrition.


With their rich fiber content, prunes (dried plums) are often eaten to help support excellent digestive function. In fact, just 1 prune provides 3% of the daily recommended intake of fiber.

A 1-ounce serving of prunes gives you up to 67 calories, 18g of carbohydrates, and 0.4g of protein. Prunes make a great topping for oatmeal, cereals, or yogurt.

Dried apricots

Dried apricots are naturally rich in beta-carotene, lutein, and zeaxanthin. These antioxidants work together to support optimal eye health.

A 1-ounce serving of dried apricots can give you up to 67 calories, 18g of carbohydrates, and 0.8g of protein. Dried apricots already taste great on their own. You may also use them to spruce up your favorite trail mix, salads, or dips.

Dried figs

With their honey-like sweetness, dried figs have a special way of teasing your taste buds. Figs are an excellent source of antioxidants and dietary fiber.

Eating a small handful of figs gives you 5g of dietary fiber, which can account for 20% of your daily fiber intake.

A 1-ounce serving of dried figs can contain as much as 85 calories, 22g of carbohydrates, and 1g of protein. Add dried figs to yogurt, ice cream, or oatmeal. You may also add them to your favorite baked goods, such as muffins, bread, or cake.


Raisins (dried grapes) are a good source of iron, which is needed for supporting heart health. You also get good amounts of calcium, a mineral needed for maintaining bone, nail, and teeth health.

A 1-ounce serving of raisins can supply your body with up to 85 calories, 22g of carbohydrates, and 1g of protein. Toss a fistful of raisins into your pancake batter, yogurt, oatmeal, salads, or trail mix.


Sultanas are dried green seedless grapes. Just like regular raisins, sultanas are also packed with dietary fiber that may help support digestive health.

Sultanas are rich in potassium and iron, which support blood vessel health and help maintain normal blood pressure levels.

A 1-ounce serving of sultanas can deliver up to 91 calories, 22g of carbohydrates, and 0.7g of protein. Enjoy them on their own or mix them up with nuts, cheese, yogurt, oatmeal, or salads.


Currants are a treasure trove of nutrients. These sweet-and-sour berries are loaded with vitamins, minerals, and antioxidants, which may help support immune health and daily wellness. 

A 1-ounce serving of dried currants gives you as much as 79 calories, 21g of carbohydrates, and 1.14g of protein.

Given their tangy taste, currants may be used for making jams, jellies, desserts, and sauces. They also taste great when added to yogurt, oatmeal, or cereals.

Dried apples

Dried apples are perfect snacks to enjoy if you are planning to gain weight. These crisp treats are packed with dietary fiber to help your body digest nutrients, plus B vitamins for increasing your energy levels.

A 1-ounce serving of dried apples can deliver up to 77 calories and 20.3g of carbohydrates. Snack on these tasty crisps in-between meals, after working out, or just about anytime you feel your sweet tooth calling.

Dried bananas

Dried bananas are ideal on-the-go snacks for a fitness enthusiast like you. They are a quick source of dietary fiber and simple carbs, as well as calories that can help you meet your high caloric needs every day.

1 cup (72 grams) of dried bananas can supply you with a whopping 374 calories, 42g of carbohydates, and 1.6g of protein. 


Believe it or not, nuts are actually fruits! Nuts are generally packed with protein, fiber, calories, and fat.

When eaten in moderation, nuts can help you build the muscular physique that you’ve always been dreaming of. 

Peanuts, almonds, pistachios, cashews, walnuts, and hazelnuts are great to add to your bulking up diet.

A 100g-serving of these nuts can give you somewhere between 560 to 630 calories, 15g to 30g of carbohydrates, and 15g to 25g of protein.

Nuts are also loaded with fat, so make sure to eat them in moderation.

Why Dried Fruit Instead of Fresh Fruit?

Regularly eating fruits, dried or fresh, is good for your health. 

Dried fruit, however, can make a better fit for your active lifestyle due to these reasons:

Take Them Anywhere

For someone like you who is always on the go, it wouldn’t be too practical to always carry a bunch of fresh grapes or bananas with you everywhere you go.

When you dry fruit, you remove most of its water content – resulting in a smaller-sized fruit that is still packed with nutrients.

Bring a sealed bag of raisins, dried figs, nuts, or apricots with you whenever you go to work or head to the gym. Pop a handful into your mouth to give you a quick boost of energy.

Fuss-free Preparation

If you are always in a rush, dried fruit can satisfy your hunger cravings and give you a nutritional boost anywhere. There’s no need to peel, slice, or crack anything open.

Just sprinkle your dried fruit on your oatmeal, yogurt, smoothies, cereal, salads, or desserts. You may also eat them on their own without making your hands feel sticky or greasy.

Longer Shelf Life

Fresh fruits only stay fresh for a couple of days before they go bad. When stored properly, dried fruit can last several months without spoiling. Want to make them last even longer? Store them in your freezer to keep them from expiring.

How Much Dried Fruit Should You Eat If You Are Bulking Up?

While dried fruit are perfect snacks to enjoy if you are packing on weight, it is still important to consume them in moderation.

Dried fruits are packed with sugar and calories, and may lead to unwanted fat storage when eaten in excess.

The best time to eat dried fruit will be early in the morning to give you a quick energy boost or right after working out to. You may also snack on them in between meals.

Imad Deryan

My name is Imad, and I struggled to gain mass in the past due to my metabolism and being very skinny. In this blog, I share the best reviews and advice when it comes to gaining weight and mass, for all the people that are struggling like I was.

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