Understanding Fats: Which Fruit Has the Most Fat?

October 19, 2025 •

4 min read

While most fruits are celebrated for their low-fat content and high carbohydrates, a few notable exceptions pack a significant punch of dietary fat. The ultimate winner of the question, 'Which fruit has the most fat?', is not the commonly assumed avocado, but rather, the versatile coconut.

Quick Summary

This article explores the highest-fat fruits, revealing coconut as the top contender when considering its dried form. It details the nutritional profiles of coconut, avocado, and olives, comparing their fat types and amounts per 100 grams. Additionally, it highlights the health benefits of including these unique, fat-rich fruits in a balanced diet.

Key Points

Coconut is the highest-fat fruit: Dried coconut meat contains the most fat per 100g, significantly more than avocado.
Avocado is rich in healthy monounsaturated fats: Although not the highest in total fat, avocado is a powerhouse of heart-healthy monounsaturated fats, similar to olive oil.
Fat quality matters: The type of fat is as important as the quantity. Coconut's fat includes Medium-Chain Triglycerides (MCTs), while avocado and olives are rich in monounsaturated fats.
High-fat fruits offer significant health benefits: Including better heart health, increased satiety, and improved absorption of fat-soluble vitamins.
Moderation is key: Due to their high-calorie density, high-fat fruits should be consumed in moderation as part of a balanced diet.
Other contenders include olives and durian: Olives contain a high amount of monounsaturated fat, especially when mature (black), while durian offers a mix of fats along with high energy from carbohydrates.

The Highest Fat Fruits: More Than Just Avocado

When considering fruits with high-fat content, many immediately think of the avocado. While an excellent source of healthy monounsaturated fats, other tropical fruits, particularly coconut, contain a higher overall fat percentage, especially when dried. Olives and the durian fruit also boast notable fat content, making them unique in the typically low-fat world of fruit. Understanding these differences and the types of fat they provide is crucial for a well-rounded nutrition diet.

Coconut: The Fat-Rich King of the Fruits

Fresh coconut meat provides a significant amount of fat, but its dried or desiccated form is where the numbers truly soar. Dried coconut meat contains a staggering fat content of over 60 grams per 100 grams, with the majority being saturated fat. Unlike the saturated fats from animal products, a significant portion of coconut's saturated fat comes from medium-chain triglycerides (MCTs), which are metabolized differently by the body. Some studies suggest MCTs are more easily converted into energy and less likely to be stored as fat. However, health experts still advise consuming all types of saturated fat in moderation as part of a balanced diet.

Avocado: The Healthy Fat Superstar

Avocado, while not the highest in fat percentage, is the champion of healthy fats. Approximately 77% of an avocado's calories come from fat, primarily monounsaturated oleic acid. This is the same heart-healthy fatty acid found in olive oil and is celebrated for its ability to lower LDL ('bad') cholesterol levels and reduce the risk of heart disease. A 100-gram serving of avocado contains around 15 grams of fat, along with a rich profile of vitamins, minerals, and fiber.

Olives: A Mediterranean Diet Staple

Olives are another high-fat fruit, providing a wealth of monounsaturated fats, particularly oleic acid. The fat content in olives can vary significantly depending on their ripeness and whether they are green or black. Black olives, which are more mature, generally have a higher fat and calorie count than green olives. A 100-gram portion of black olives can contain over 26 grams of fat, making them a dense and flavorful source of healthy fats.

Durian: A Calorie-Dense Treat

Known for its potent smell, the durian fruit is a tropical powerhouse of nutrients and calories. A 100-gram serving provides about 5.3 grams of total fat, along with a high concentration of carbohydrates. Its fat profile includes a mix of monounsaturated and saturated fats. While not the highest in fat compared to coconut or avocado, its high caloric density from both fats and carbs makes it a satisfying and energy-rich addition to the diet.

Comparison of High-Fat Fruits


Fruit (per 100g)	Total Fat (g)	Primary Fat Type	Notable Nutrients
Coconut (dried)	64.5	Saturated (mostly MCTs)	Fiber, Manganese, Copper
Avocado	15	Monounsaturated	Fiber, Potassium, Vitamins K, C, E
Olives (black)	26.2	Monounsaturated	Vitamin E, Iron, Fiber
Durian	5.3	Mixed (Saturated & Monounsaturated)	Fiber, Vitamins B, C, Potassium

Health Benefits of Consuming High-Fat Fruits

Incorporating these unique, fat-rich fruits into your diet offers numerous health advantages:

Heart Health: The monounsaturated fats in avocados and olives can help lower LDL ('bad') cholesterol, promoting better cardiovascular health.
Satiety: The high fat and fiber content in fruits like avocado helps increase feelings of fullness, which can aid in weight management by reducing overall calorie intake.
Nutrient Absorption: Dietary fat is essential for the absorption of fat-soluble vitamins (A, D, E, and K). Including high-fat fruits ensures your body can efficiently absorb these crucial nutrients from your diet.
Brain Function: Healthy fats provide energy for the brain and contribute to nerve cell health.
Antioxidant Protection: Fruits like avocado and durian contain powerful antioxidants that help protect cells from damage.

How to Incorporate High-Fat Fruits into Your Diet

Avocado: Slice it into salads, smash it onto toast, or blend it into a creamy smoothie.
Coconut: Use dried flakes in yogurt or oatmeal, or add coconut milk to curries and soups.
Olives: Toss them into salads, add them to a Mediterranean-style platter, or use olive oil in cooking and dressings.
Durian: Eat the pulp raw, or find it in specialty desserts and snacks. Consume in moderation due to its high calorie density.

Conclusion

While many people associate fat with unhealthy foods, certain fruits provide a rich source of healthy fats and other vital nutrients. When asked which fruit has the most fat, the correct answer is dried coconut, surpassing even the more famous avocado. Both, along with olives and durian, offer distinct and valuable nutritional profiles. By incorporating these fatty fruits in moderation, you can enjoy their unique flavors while reaping a host of health benefits, from improved heart health to better satiety and nutrient absorption. As with any dietary component, balance and portion control are key to enjoying these healthy fats as part of a nutritious and wholesome diet.

Visit the Hass Avocado Board for more nutritional information

Frequently Asked Questions

Not necessarily. While high-fat fruits are calorie-dense, their fiber and fat content can increase satiety, helping to manage appetite. Consumed in moderation, as part of a balanced diet, they support health without causing weight gain.

The saturated fat in coconut is primarily Medium-Chain Triglycerides (MCTs), which are metabolized differently than saturated fats from animal sources. While they still contribute to your saturated fat intake, some studies suggest MCTs are more easily used for energy.

A 100-gram serving of avocado contains approximately 15 grams of fat, with the majority being healthy monounsaturated fats.

Olives contain a high percentage of monounsaturated fat, particularly oleic acid, which is known for its heart-healthy benefits.

Yes. Replacing sources of saturated or trans fats with the healthy unsaturated fats found in avocados and olives can help reduce LDL cholesterol and lower the risk of heart disease.

Most fruits contain fat in very small amounts, deriving most of their calories from carbohydrates. Exceptions like coconut, avocado, and olives have evolved to store significant energy reserves as fat.

While many fruits contain notable fat content, most vegetables are very low in fat. The avocado is botanically a fruit, so there are not many vegetables that are high in fat.