6 Fruits With the Most Fat
Discover the six fruits with the highest natural fat content and their health benefits
Avocado
Coconut
Olives
Durian
Passion Fruit
Acai Berries
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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.