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The sources used by our editorial team are trustworthy, experienced, and authoritative, such as peer-reviewed journals and governmental information.

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Unfold Today articles that require additional medical expertise are reviewed by a qualified member of our Expert Review Network, a group inside Unfold Today's team that verifies content to guarantee that the information delivered to our readers is thorough, authoritative, accurate, and fact-based.

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High-Calorie Tropical Smoothie Recipe for Weight Gain

Iulia Serban, RDN, registered dietitian nutritionist.

Medically Reviewed by 

Iulia Serban, RDN
Last updated on October 2, 2023
High-calorie tropical smoothie for weight gain - featured.


People who want to make exotic high-calorie smoothies that can help them gain weight can struggle to pick the right ingredients because, although some tropical fruits are calorie-dense, many are low in calories and can impede mass gains.

For example, 3.5 oz (100 g) of pineapple has 50 calories while the same quantity of coconut has 354 calories.

Nonetheless, to dodge the fruit-picking process and save precious time in your weight gain journey, you can follow our High-Calorie Tropical Smoothie recipe.

Why is our recipe better than others?

First, we are experts in preparing high-calorie smoothies. In fact, we used our guide for making weight gain smoothies to come up with the recipe for the High-Calorie Tropical Smoothie found a few paragraphs below.

Second, we dedicated a whole article to high-calorie fruits, so we know which tropical fruits are best for a weight gain smoothie.

Third, we got Iulia Serban, RDN, to verify the recipe from a medical perspective. Moreover, we documented the whole recipe with pictures, so it's easy and enjoyable for you to follow it.

From recipe creator's experience: I prepare and drink high-calorie smoothies almost every day when trying to gain weight, and I recommend the High-Calorie Tropical Smoothie especially when you have a sweet tooth or want a smoothie with an exotic taste.

In terms of calories, the High-Calore Tropical Smoothie has 773 calories.

Yet, if you need more calories, you can adapt this smoothie's calories to your goals by adjusting ingredient quantities.

Follow these guidelines:

  • For 1000-calorie smoothie: multiply ingredient quantities by 1.29;
  • For 1500-calorie smoothie: multiply ingredient quantities by 1.94.

Now, let's get to the recipe.

Equipment

Equipment needed to make High-Calorie Tropical Smoothie - blender, knife, and spoon.

To make the High-Calorie Tropical Smoothie, you need three pieces of kitchen equipment:

  • Blender
  • Knife
  • Spoon

Ingredients

Ingredients of High-Calorie Tropical Smoothie.
  • 1 medium (4.2 oz or 118 g) banana
  • 1/2 cup (2.6 oz or 75 g) avocado cubes
  • 1.4 oz (40 g) dried mango
  • 0.4 oz (10 g) shredded desiccated coconut meat
  • 0.5 oz (14 g) cashews
  • 1 scoop (1.1 oz or 32 g) whey protein powder
  • 10.1 fl oz (300 ml) pineapple juice
  • 6.8 fl oz (200 ml) water

Role of each ingredient

Since we crafted this weight gain smoothie recipe using our guide on how to make high-calorie smoothies, we ensured that each ingredient has a purpose.

Below are the main reasons for choosing each ingredient in the High-Calorie Tropical Smoothie.

Firstly, the smoothie's central ingredients are shredded coconut meatdried mangoavocado cubes, and banana because they are all tropical fruits that count among the fruits with the most calories.

Secondly, cashews bring a plus of calories and balance out the sweetness.

Moreover, whey protein powder has the job of increasing the smoothie's protein.

Finally, pineapple juice and water are on the ingredient list to thin out the smoothie's texture. In addition, pineapple juice brings yet another tropical flavor to the mix.

Ingredient substitutions

If you are vegan, on a dairy-free diet, or allergic to nuts, you need to substitute some of the ingredients in the High-Calorie Tropical Smoothie to adjust it to your diet.

For vegans and dairy-free diets:

  • Substitute whey protein powder with plant-based protein powders, like pea, soy, or spirulina powder.

For nut allergies:

  • Substitute cashews with seeds, like chia or pumpkin seeds.

Optional add-ins

You can use add-ins to improve the taste and enhance the nutrients in the High-Calorie Tropical Smoothie.

Here are a few add-ins that work for this smoothie:

  • Cinnamon, for taste;
  • Ginger, to balance the sweetness;
  • Lime or lemon juice, to balance the sweetness.

Instructions

1. Break banana

Peeled banana vs peeled banana broken into pieces.

Peel the banana and break it so it will fit in the blender.

2. Slice avocado into cubes

Step-by-step instructions for slicing avocado into cubes.

Split an avocado in half by cutting through the middle of it (around its core). Then, remove the pit with a spoon. Cut one of the two avocado halves into cubes by slicing it longitudinally and laterally without piercing the skin. Finally, spoon out the avocado cubes.

One avocado half should yield around 1/2 cup (75 g) of avocado cubes. If you get a lower amount, slice the other half of the avocado.

3. Adapt ingredients to blender size

Think whether all the ingredients will fit inside your blender.

If you use a small blender with a capacity of less than 800 ml (27 fl oz), break the ingredients into two or more identical portions, then follow the next instructions for each of them individually.

4. Add ingredients

Adding ingredients of High-Calorie Tropical Smoothie in a blender.

Add the ingredients to the blender making sure pineapple juice and water end up at its bottom.

If you own a blender with an ingredient recipient that installs upside down on the blender, always add the pineapple juice and water lastly. This way, the blades will work smoothly without clogging in other ingredients.

5. Blend

Ingredients of High-Calorie Tropical Smoothie - Unblended vs. blended.

Blend the ingredients until the smoothie develops a fine texture (about 30-60 seconds).

If you own a less powerful blender, you may need to mix the ingredients for longer than 1 minute. Still, to prevent overheating your blender, abide by the recommended blending duration in your blender's manual.

6. Serve

Close-up of High-calorie Tropical Smoothie.

Pour the smoothie into a glass or a shaker bottle, and serve.

That's a wrap! You can now enjoy a high-calorie tropical smoothie that will help you gain weight while making you feel you're on a relaxing palm tree beach.

In terms of taste, you will recognize mango, pineapple, and banana flavors, so a single exotic fruit cannot describe the overall taste of this smoothie. Instead, the word that best depicts this smoothie's flavor is "tropical."

How to thin

If you'd like the High-Calorie Tropical Smoothie to be less thick, you can thin it out by adding more pineapple juice or water.

We recommend, however, using water instead of pineapple juice for thinning because the smoothie is already pretty sweet.

How to store

As a rule of thumb, although we recommend drinking the smoothie right after blending to have the best experience, you can safely store it in the fridge for about a day.

Nutrition facts

  • Volume: 26.7 fl oz (789 ml)
  • Calories: 773
  • Protein: 33 g
  • Carbs: 113 g
  • Fat: 26 g

Out of the High-Calorie Tropical Smoothie's 773 calories, 58% come from carbohydrates, 30% from fats, and 17% from protein.

Therefore, this smoothie is mainly a source of energizing carbohydrates that also provides a solid amount of fats and a significant number of proteins, which aid in building muscle.

Now, for a more detailed view, let's explore how each ingredient contributes to the smoothie's overall nutrition facts.

Nutrition facts of each ingredient

Banana

  • Weight: 1 medium (4.2 oz or 118 g)
  • Calories: 105
  • Protein: 1 g
  • Carbs: 27 g
  • Fat: 0 g

Source: FoodData Central - Raw bananas.[1]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

The banana, a high-calorie fruit, brings 24% of the carbs in the High-Calorie Tropical Smoothie.

Avocado

  • Weight: 1/2 cup (2.6 oz or 75 g)
  • Calories: 120
  • Protein: 2 g
  • Carbs: 6 g
  • Fat: 11 g

Source:  FoodData Central - Raw avocados.[2]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Avocado, which counts among the fresh fruits with the most calories, brings 42% of the total fats in the High-Calorie Tropical Smoothie.

Dried mango

  • Weight: 1/2 cup (1.4 oz or 40 g)
  • Calories: 128
  • Protein: 1 g
  • Carbs: 32 g
  • Fat: 1 g

Source: FoodData Central - Dried mango.[3]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Dried mango, which counts among the dried fruits with the most calories, is responsible for 28% of the total carbs in the High-Calorie Tropical Smoothie.

Shredded desiccated coconut meat

  • Weight: 2 tbsp (0.4 oz or 10 g)
  • Calories: 66
  • Protein: 1 g
  • Carbs: 2 g
  • Fat: 6 g

Source: FoodData Central - Desiccated coconut meat.[4]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Desiccated coconut meat, which counts among the high-calorie nuts and the list of weight gain fruits, is responsible for 25% of the total fats in the High-Calorie Tropical Smoothie.

Cashews

  • Weight: 0.5 oz or 14 g
  • Calories: 82
  • Protein: 2 g
  • Carbs: 5 g
  • Fat: 7 g

Source: FoodData Central - Dry roasted cashew nuts.[5]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Cashews, which count among the weight gain nuts, are responsible for 25% of the total fats in the High-Calorie Tropical Smoothie.

Whey protein powder

  • Weight: 1 scoop (1.1 oz or 32 g)
  • Calories: 113
  • Protein: 25 g
  • Carbs: 2 g
  • Fat: 1 g

Source: FoodData Central - Whey-based protein powder.[6]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

The whey protein powder brings 76% of the total proteins in the High-Calorie Tropical Smoothie.

Pineapple juice

  • Weight: 10.1 fl oz (300 ml)
  • Calories: 159
  • Protein: 1 g
  • Carbs: 39 g
  • Fat: 0 g

Source:  FoodData Central - Unsweetened pineapple juice.[7]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

The pineapple juice brings 35% of the total carbs in the High-Calorie Tropical Smoothie.

Who is the High-Calorie Tropical Smoothie for

The High-Calorie Tropical Smoothie brings the most benefits to people who need many calories to maintain their weight and to persons looking to gain weight.

To be more specific, here is a list of people who can benefit from adding the High-Calorie Tropical Smoothie to their diets:

  • People with a fast metabolism;
  • Skinny males and females;
  • Persons looking to build muscle;
  • Bodybuilders in their bulking phase;
  • Athletes and fitness enthusiasts;
  • Underweight toddlers, kids, and teenagers (if the portion is adjusted);
  • Pregnant women, while respecting doctor's recommendations;
  • Persons with an increased need for calories due to medical conditions like cancer or malnutrition;
  • Elderly people with dentition problems.

Benefits of drinking this smoothie

Our High-Calorie Tropical Smoothie has plenty of health benefits, from gaining weight and building muscle to improving heart health and saving money.

Explore 7 of the smoothie's benefits below.

1. Gain weight easier

The first benefit of drinking the High-Calorie Tropical Smoothie is that it helps people gain weight easier without filling up their stomachs too much.

As proof, according to the top of the best weight gain foods for females, 91% of the females who gain weight successfully consume smoothies.

Boost calories

The High-Calorie Tropical Smoothie increases caloric intake because it's nutritious, having 773 calories per serving. All these calories will help you get on a daily caloric surplus, the fundamental condition for gaining weight.

Ability to eat more

In addition to increasing total caloric intake, the High-Calorie Tropical Smoothie helps you eat more because it keeps your appetite satisfied only for short periods of time.

As evidence, a University of Bristol study compared fruit smoothies with fresh fruits and other drinks in terms of satiety. They concluded that fruit smoothies are more filling than drinks that are less alike to food (e.g., water and milk) but less filling than solid foods.[8]

Source info

Name: A Comparison of the Satiety Effects of a Fruit Smoothie, Its Fresh Fruit Equivalent and Other Drinks

Type: journal article

Published in: Nutrients (peer-reviewed journal)

Made at: University of Bristol

2. Build more muscle

Another benefit of drinking the High-Calorie Tropical Smoothie is that it can increase your capacity to build muscle because it has 33 g of proteins, most of which come from the whey protein powder in the smoothie's composition.

As proof, a pre-workout serving of 20 g of protein, according to a University of Birmingham trial on protein ingestion effects, is enough to promote muscle-building.[9]

Source info

Name: Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise

Type: journal article

Published in: American Journal of Physiology, Endocrinology, and Metabolism (peer-reviewed journal)

Because it has between 20 and 40 g of protein, the High-Calorie Tropical Smoothie can replace pre-workout meals designed for muscle gain.

3. Increase energy

The High-Calorie Tropical Smoothie increases energy levels because it's full of carbs, most of which come from the banana, dried mango, and pineapple juice in the smoothie's composition.

After all, as stated in a University of Lausanne study on the energy potential of carbs, carbohydrates are the main energy source for humans.[10]

Source info

Name: Carbohydrates as a source of energy

Type: journal article

Published in: American Journal of Clinical Nutrition (peer-reviewed)

Made at: University of Lausanne

4. Strengthen bones

The High-Calorie Tropical Smoothie can strengthen bones because it contains whey protein powder, a source of calcium.

Because it has 150 mg of calcium, this smoothie provides 15% of the daily recommended intake of calcium.

5. Improve immunity

Another benefit of consuming the High-Calorie Tropical Smoothie is that you will get loaded with antioxidants, given the smoothie contains six antioxidant sources: bananas, avocado, dried mango, cashews, whey protein powder, and pineapple juice.

Antioxidants, according to a scientific review of antioxidants, increase health protection and disease prevention.[11]

Source info

Name: Antioxidants: Molecules, medicines, and myths

Type: journal article

Published in: Biochemical and Biophysical Research Communications (peer-reviewed journal)

6. Support heart health

The High-Calorie Tropical Smoothie is also good for the heart because it lowers the risk of cardiovascular disease and reduces blood pressure.

According to a Harvard study on the link between avocados and cardiovascular disease, avocados lower the risk of cardiovascular disease.[12]

Source info

Name: Avocado Consumption and Risk of Cardiovascular Disease in US Adults

Type: journal article

Published in: Journal of the American Heart Association

Made at: Harvard T.H. Chan School of Public Health

Also, the potassium found in the banana and avocado helps regulate blood pressure.

As scientific proof, potassium, according to a review of the effects of potassium, lowers blood pressure.[13]

Source info

Name: Beneficial Effects of High Potassium

Type: journal article

Published in: Hypertension (peer-reviewed journal)

Made at: Medical College of Wisconsin

7. Save money

Finally, the High-Calorie Tropical Smoothie is affordable because the ingredients used to make it cost a total of $4.7.

After all, one of the smoothie's ingredients, the banana, counts among the cheapest high-calorie foods.

For comparison, a 20 oz (600 ml) Island Impact smoothie costs around $7 at Smoothie King, which is 150% more expensive.

Recipe summary

To follow our High-Calorie Tropical Smoothie recipe in a compressed format, check the summary below.

High-calorie tropical smoothie for weight gain - featured.

High-Calorie Tropical Smoothie for Weight Gain

This recipe shows you how to make a high-calorie tropical smoothie designed for weight gain. The smoothie has a combo of exotic flavors, including mango, pineapple, banana, and more.
Prep Time 3 minutes
Blend Time 1 minute
Total Time 4 minutes
Course Smoothies
Servings 1 person
Calories 773 kcal

Equipment

  • 1 Blender
  • 1 Knife
  • 1 Tablespoon

Ingredients
  

  • 1 medium banana (4.2 oz or 118 g)
  • 1/2 cup avocado cubes (2.6 oz or 75 g)
  • 1.4 oz dried mango (40 g)
  • 0.4 oz shredded desiccated coconut
  • 0.5 oz cashews (14 g)
  • 1 scoop whey protein powder (1.1 oz or 32 g)
  • 10.1 fl oz pineapple juice (300 ml)
  • 6.8 fl oz water (200 ml)

Instructions
 

  • Peel the banana and break it so it will fit in the blender.
    1 medium banana
    Peeled banana vs peeled banana broken into pieces.
  • Split an avocado in half by cutting through the middle of it (around its core). Then, remove the pit with a spoon. Cut one of the two avocado halves into cubes by slicing it longitudinally and laterally without piercing the skin. Finally, spoon out the avocado cubes.
    One avocado half should yield around 1/2 cup (75 g) of avocado cubes. If you get a lower amount, slice the other half of the avocado.
    1/2 cup avocado cubes
    Step-by-step instructions for slicing avocado into cubes.
  • Think whether all the ingredients will fit inside your blender.
    If you use a small blender with a capacity of less than 800 ml (27 fl oz), break the ingredients into two or more identical portions, then follow the next instructions for each of them individually.
    1 medium banana, 1.4 oz dried mango, 0.4 oz shredded desiccated coconut, 0.5 oz cashews, 1 scoop whey protein powder, 10.1 fl oz pineapple juice, 6.8 fl oz water, 1/2 cup avocado cubes
  • Add the ingredients to the blender making sure pineapple juice and water end up at its bottom.
    If you own a blender with an ingredient recipient that installs upside down on the blender, always add the pineapple juice and water lastly. This way, the blades will work smoothly without clogging in other ingredients.
    1 medium banana, 1/2 cup avocado cubes, 1.4 oz dried mango, 0.4 oz shredded desiccated coconut, 0.5 oz cashews, 1 scoop whey protein powder, 10.1 fl oz pineapple juice, 6.8 fl oz water
    Adding ingredients of High-Calorie Tropical Smoothie in a blender.
  • Blend the ingredients until the smoothie develops a fine texture (about 30-60 seconds).
    If you own a less powerful blender, you may need to mix the ingredients for longer than 1 minute. Still, to prevent overheating your blender, abide by the recommended blending duration in your blender's manual.
    Ingredients of High-Calorie Tropical Smoothie - Unblended vs. blended.
  • Pour the smoothie into a glass or a shaker bottle, and serve.
    Close-up of High-calorie Tropical Smoothie.

Notes

Here are 7 benefits of drinking the High-Calorie Tropical Smoothie:
  1. Gain weight easier
  2. Build muscle
  3. Increase energy
  4. Strengthen bones
  5. Improve immunity
  6. Support heart health
  7. Save money
Keyword energizing, healthy, high-calorie, muscle-building, quick, weight gain

If you decide to make this High-Calorie Tropical Smoothie, let us know by tagging your recipe @unfoldtoday on PinterestInstagram, or Facebook.

Also, don't forget to leave a comment and a rating in the comment section found at the very end of this article.

And if you haven't already tried the recipe, we encourage you to do so and share the result with us.

Now, why don't you explore other smoothie recipes below?

Other high-calorie smoothie recipes for weight gain

If you want to try other homemade smoothies that can help you gain weight besides the High-Calorie Tropical Smoothie, visit our full list of high-calorie smoothie recipes,

And if you want to get creative, you can build your own high-calorie smoothie recipes. Learn what can you add to your smoothie and how to bring extra calories to it from our guide on how to make high-calorie smoothies for weight gain.

And in case you get bored of smoothies...

Try switching high-calorie smoothies for high-calorie shakes. If you don't know the difference, check our smoothie vs shake comparison.

How to gain healthy weight with smoothies

Although the High-Calorie Tropical Smoothie can be healthy for people looking to gain weight, it needs to be complemented by solid nutritious foods and a regular exercise regimen to ensure efficient weight gain.

First of all, by eating a high-calorie diet and not exercising, you will gain weight in the form of fat instead of muscle.

Secondly, according to registered dietitian Iulia Serban, if you focus on liquid foods instead of solid ones, you will struggle to get satiated and maintain a healthy dentition.

In short, your weight gain diet should contain a combination of high-calorie drinks, like smoothies, and especially high-calorie foods.

Here are some high-calorie foods that can help you gain weight:

Besides enjoying the High-Calorie Tropical Smoothie, with high-calorie foods and drinks in your diet, and regular workouts, you'll gain weight more efficiently than ever.

External sources

Unfold Today has rigorous sourcing principles adhering to the top journalistic standards, so our writers always look for official, experienced, and first-hand sources. Read more about how we keep our content trustworthy and updated by reading our editorial process.

Written by
Claudiu Pop is a nutritionist, medical writer, journalist, and the founder of Unfold Today. He specialized in fitness and nutrition, especially in weight gain, by helping people increase their body mass since 2019 with over 20 articles published in the field.
Medically reviewed by
Iulia Serban, RDN, registered dietitian nutritionist.
Iulia Serban, RDN
Iulia Serban, RDN, is a registered dietitian nutritionist with a Bachelor's degree in Nutrition and Dietetics, and a Master's degree in Nutrition and Quality of Life. Both degrees were received from the University of Medicine and Pharmacy Iuliu Hatieganu.
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