Beyond the Leafy Greens: What Veggies are High in Fat?

October 17, 2025 •

4 min read

While most common garden vegetables are naturally low in fat, some surprising and nutrient-rich exceptions exist. For those seeking to boost their intake of healthy fats, understanding what veggies are high in fat? is key to a well-rounded diet. From creamy avocados to briny olives, these plant-based options provide essential fatty acids that support overall health.

Quick Summary

This guide reveals the unexpected, fat-rich plant foods often mistaken for or categorized with low-fat vegetables. It explores the nutritional benefits of avocado, olives, coconut, and soybeans, highlighting their healthy monounsaturated and polyunsaturated fat content. The article also provides tips for incorporating these fats into your daily meals.

Key Points

Avocado is a Top Contender: Technically a fruit but used as a vegetable, avocado is exceptionally high in heart-healthy monounsaturated fats.
Olives are Fat-Rich Fruits: Olives, a staple of the Mediterranean diet, provide significant monounsaturated fat and antioxidants.
Coconut is an Exception: Coconut meat is high in saturated fat, but its unique MCTs are processed differently by the body for quick energy.
Edamame Offers Healthy Omegas: As a legume, edamame is a good source of healthy polyunsaturated fats, including essential omega-3s.
Most Veggies are Low-Fat: The majority of common vegetables contain only trace amounts of fat, confirming their low-fat reputation.
Incorporating Plant Fats is Easy: High-fat veggies like avocado and olives can be simply added to meals or snacks to boost healthy fat intake.

The Misconception of Low-Fat Vegetables

For many, the terms "vegetables" and "low-fat" are synonymous. While this holds true for most leafy greens, root vegetables, and cruciferous options like broccoli and cauliflower, a few outliers offer a higher concentration of healthy dietary fats. These are often fruits botanically but are used culinarily as vegetables. These healthy, plant-based fats are essential for a variety of bodily functions, including hormone production, nutrient absorption, and supporting brain health. The key lies in understanding which varieties offer these beneficial fats and how to incorporate them into your nutrition diet effectively.

Avocado: The Creamy Powerhouse

Avocado is undoubtedly the most famous high-fat "vegetable," though it is technically a fruit. It is prized for its healthy monounsaturated fat content, which is primarily oleic acid. This type of fat is linked to several health benefits, such as reducing bad LDL cholesterol while maintaining or increasing good HDL cholesterol. An average 7-ounce (201-gram) avocado can contain up to 30 grams of fat, with a significant portion being heart-healthy monounsaturated fats.

Beyond its fat content, avocado is a nutritional powerhouse. It is rich in potassium, folate, and vitamins K, E, and C. Its creamy texture makes it a versatile ingredient, perfect for adding to salads, sandwiches, smoothies, or mashing into guacamole.

Olives: A Mediterranean Diet Staple

Like avocados, olives are also a fruit, but are commonly used in savory dishes alongside vegetables. They are another excellent source of healthy monounsaturated fats, with the fat content of olives ranging from 11–15%, depending on their ripeness. The primary fatty acid, oleic acid, is also the main component of olive oil and is renowned for its anti-inflammatory and heart-protective properties.

Olives are also rich in antioxidants and vitamin E, which helps protect cells from damage. While they are high in sodium due to the brining process, they can be enjoyed in moderation as a flavourful addition to salads, pizzas, and other dishes.

Coconut: The Tropical Anomaly

Coconut is another plant-based food that is significantly higher in fat than most vegetables. The meat of the coconut is rich in saturated fat, primarily in the form of medium-chain triglycerides (MCTs). Unlike the saturated fats found in animal products, MCTs are processed differently by the body, being rapidly absorbed and used for energy.

While its fat content is high, coconut also offers notable amounts of manganese, copper, and fiber. The versatility of coconut meat and oil allows it to be used in both sweet and savory applications, from curries to baked goods.

Soybeans and Edamame: Protein-Packed Legumes

Soybeans, and their immature form, edamame, are legumes that offer a balanced nutritional profile of protein, carbs, and fat. A cup of cooked edamame contains around 8 grams of fat, mostly in the form of healthy polyunsaturated fats, including omega-3 fatty acids. This makes them a valuable source of essential fatty acids, especially for those on a vegetarian or vegan diet.

Edamame is also packed with plant-based protein, fiber, and various vitamins and minerals like iron, folate, and vitamin K. It can be enjoyed as a simple snack, added to salads, or blended into spreads.

Other Vegetables with Trace Fats

While avocado, olives, and soybeans are the primary high-fat options, many other vegetables contain small, though still beneficial, amounts of fatty acids. These quantities are often negligible compared to the high-fat options but still contribute to overall nutrient intake. Examples include:

Corn: 1.5 grams of fat per 100 grams
Brussel Sprouts: 0.5 grams of fat per 100 grams
Broccoli: 0.41 grams of fat per 100 grams

Comparison Table: High-Fat Veggies vs. Low-Fat Veggies


Vegetable/Fruit	Serving Size	Fat Content	Primary Fat Type
Avocado	100g (about half a medium)	15.4g	Monounsaturated
Olives (Green)	100g	14g	Monounsaturated
Coconut (Shredded)	1 cup (80g)	27g	Saturated (MCTs)
Edamame (shelled)	1 cup (155g)	8g	Polyunsaturated
Corn (Cooked)	100g	1.5g	Polyunsaturated
Broccoli (Cooked)	100g	0.41g	Polyunsaturated

Incorporating Healthy Fats from Vegetables

Adding these fat-rich plant foods to your diet is simple and delicious. Here are a few ideas:

Breakfast: Add sliced avocado to your toast or blend it into a smoothie for a creamy texture and lasting satiety.
Lunch: Toss olives and edamame into a salad for extra flavour, texture, and protein.
Dinner: Use avocado or olive oil for sautéing or as a dressing. Sprinkle shredded coconut into a curry for a rich, tropical flavour.
Snacks: Enjoy a handful of olives or a bowl of seasoned edamame for a satisfying and nutritious snack.

Conclusion

While the majority of vegetables are low in fat, the presence of these exceptions provides valuable options for a balanced, nutrient-rich diet. Avocado, olives, and soybeans (edamame) offer concentrated sources of healthy fats, including heart-healthy monounsaturated and polyunsaturated varieties. Incorporating these foods not only adds flavour and texture to your meals but also ensures you receive essential fatty acids necessary for good health. Remember, the focus is on the type of fat, not simply the quantity, and these plant-based options are among the best sources of beneficial fats available. For more information on healthy fats, you can visit The Nutrition Source from the Harvard School of Public Health.

Frequently Asked Questions

Botanically, an avocado is a single-seeded berry, which is a fruit. However, in culinary contexts, it is commonly used and treated as a vegetable due to its savoury flavour.

The fats found in plants like avocados, olives, and edamame are primarily unsaturated, including monounsaturated and polyunsaturated fats. These are considered healthy because they can improve blood cholesterol levels and aid in nutrient absorption.

High-fat foods are more calorie-dense, so moderation is key. However, the healthy fats in foods like avocados and olives are highly satiating, which can help you feel full and satisfied for longer, potentially aiding weight management.

The fat in coconut is largely saturated, but consists mostly of medium-chain triglycerides (MCTs). Some studies suggest MCTs may have different metabolic effects than other saturated fats, but it is still recommended to consume it in moderation.

Yes, a well-planned plant-based diet can provide sufficient healthy fats. Excellent sources include avocados, olives, soybeans (edamame), nuts, and seeds.

You can incorporate them easily: add sliced avocado to salads or sandwiches, snack on a few olives, or toss edamame into a stir-fry. Using high-quality olive oil for cooking is another effective strategy.

Saturated fats are typically solid at room temperature and primarily found in animal products, though coconut is a plant source. Unsaturated fats are liquid at room temperature and are considered healthier for heart health, found widely in plant foods like avocados and olives.