6 Fruits With the Most Fat

When people think of fruit, they usually picture something light, refreshing, and low in calories. Most fruits are indeed naturally low-fat — but a small group stands out for having much higher fat content than the rest.

The good news?

The fats in these fruits are mostly healthy fats, the kind that support heart health, boost brain function, provide long-lasting energy, and improve nutrient absorption. These fruits also promote satiety, making them ideal for balanced diets.

Here are six fruits that contain the highest amounts of natural fat — and why adding them to your meals can be a smart nutritional choice.

1. Avocado — The King of Healthy Fats

Avocado is the richest fruit in natural fat, containing more fat than any other fruit on the planet.

Fat content:

About 15 grams of fat per 100 grams

Mostly monounsaturated fats (heart-healthy)

Why avocado is so beneficial:

Improves heart health

Lowers “bad” LDL cholesterol

Keeps you full for longer

Supports brain health

Rich in potassium (more than bananas)

Contains fiber, vitamin E, and folate

Best ways to eat avocado:

On toast

In salads

Blended into smoothies

As guacamole

On top of rice bowls

Avocado’s healthy fats make it an incredibly nutritious — and delicious — fruit.

2. Coconut — A High-Fat Fruit With Unique Benefits

Coconut is another fruit with a remarkably high fat content, mostly in the form of saturated fat.

But unlike unhealthy processed fats, coconut’s fats are medium-chain triglycerides (MCTs), which the body uses differently.

Fat content:

About 33 grams of fat per 100 grams (fresh coconut)

Dried coconut contains even more

Why coconut is special:

Provides quick energy

Supports brain function

Supports metabolism

Helps regulate digestion

Contains antibacterial and antiviral properties

How to enjoy coconut:

Fresh coconut slices

Coconut milk in curries

Coconut oil for cooking

Coconut yogurt

Coconut flakes in granola

Coconut is calorie-dense — but full of powerful nutrients.

3. Olives — Small Fruits With Surprisingly High Fat

Most people don’t think of olives as fruit, but they are technically fruits — and they contain significant amounts of healthy fats.

Fat content:

About 10–15 grams of fat per 100 grams

Mostly monounsaturated fats (like avocado)

Why olives are great for your health:

Boost heart health

Reduce inflammation

Improve circulation

Rich in antioxidants

Support brain and nerve function

How to enjoy olives:

As a snack

In salads

On pizza or pasta

Mixed with feta cheese

As tapenade (olive paste)

Olives are a staple of the Mediterranean diet — one of the world’s healthiest eating patterns.

4. Durian — The High-Fat Tropical Fruit

Durian is often called the “king of fruits” in Southeast Asia.

It has a creamy texture and naturally higher fat content than most fruits.

Fat content:

About 5 grams of fat per 100 grams

Why durian is nutritious:

High in healthy fats and carbohydrates

Rich in vitamins B, C, and potassium

Contains antioxidants that fight inflammation

Boosts energy

Supports digestion due to high fiber

Taste note:

Durian is famous for its strong smell — people either love it or hate it — but its nutritional benefits are undeniable.

5. Passion Fruit — A Small Fruit With Healthy Fat-Rich Seeds

Passion fruit seeds contain healthy fats, making the fruit more calorie-dense than most citrus-style fruits.

Fat content:

About 1.5 grams of fat per 100 grams

Mostly found in the seeds

Why passion fruit is beneficial:

High in antioxidants

High in dietary fiber

Supports gut health

Helps stabilize blood sugar

Contains vitamin C and iron

How to enjoy passion fruit:

Eat with a spoon

Add to yogurt

Mix into juices

Use as a topping for desserts

The seeds add crunch — and a boost of healthy fats.

6. Acai Berries — A Superfood With Healthy Fats

Acai berries are known for their deep purple color and reputation as a superfood.

Unlike most berries, acai berries contain significant fat because they grow in the Amazon rainforest and store energy differently.

Fat content:

About 8–9 grams of fat per 100 grams (acai purée)

Why acai berries are so powerful:

Rich in omega-9 fatty acids

Packed with antioxidants

Support heart health

Improve skin appearance

Boost energy and metabolism

How to enjoy acai:

As smoothie bowls

In juices

With granola and fruit

In frozen purée form

Acai gives you antioxidants and healthy fats — a rare combination for a fruit.

🌟 Bonus: Why Fat in Fruit Isn’t Something to Fear

The fats found in fruits are:

Natural

Unprocessed

Mostly unsaturated

Easy for the body to use

Beneficial for brain and heart health

Fruit-based fats are nothing like trans fats or heavily processed oils.