What fruits are considered fats? A Comprehensive Guide

November 30, 2025 •

4 min read

Unlike the majority of fruits which are high in carbohydrates, a select few, such as avocados and coconuts, are predominantly made of fat. This unique nutritional profile makes them exceptional additions to a balanced diet, providing essential nutrients and healthy fats.

Quick Summary

While most fruits contain minimal fat, avocado, coconut, and olives stand out for their significant fat content. This article details the types of fats, benefits, and culinary uses of these unique, nutrient-dense fruits.

Key Points

Avocado is a High-Fat Fruit: Unlike most fruits, the avocado is loaded with heart-healthy monounsaturated fats, primarily oleic acid, along with fiber and key vitamins.
Coconut is Rich in Saturated Fat: The white flesh of the coconut is high in saturated fat, but much of this is in the form of MCTs, which are used by the body for energy.
Olives are a High-Fat Fruit: As a staple of the Mediterranean diet, olives contain significant amounts of monounsaturated fats, antioxidants, and vitamin E.
All Fatty Fruits Have Unique Nutrients: Beyond fat, these fruits provide essential vitamins, minerals, and antioxidants that support overall health.
Fat Type Varies Between Fruits: Avocado and olives are rich in unsaturated fats, while coconut is high in saturated fat, each offering different potential health benefits.
Culinary Application Differs: These fruits are used in a variety of culinary applications due to their savory nature (avocado, olives) or creamy texture (coconut).

The Surprising World of High-Fat Fruits

Most people associate fruit with being sweet, high in sugar, and low in fat. While this holds true for most common varieties like apples and bananas, there are a few notable exceptions. These unique fruits derive a significant portion of their calories from fat, often heart-healthy varieties. Understanding these fruits and their nutritional profiles can diversify your diet and provide access to valuable nutrients typically found in nuts or oils.

The Top Fatty Fruits: Avocado, Coconut, and Olives

Avocado: The Monounsaturated Star

Botanically classified as a large, single-seeded berry, the avocado is the most widely recognized high-fat fruit. Its creamy texture and mild flavor come from its high concentration of monounsaturated fats. A 100-gram serving of avocado contains approximately 15 grams of fat, with the majority being oleic acid, a heart-healthy fatty acid also found in olive oil. This nutrient powerhouse is rich in fiber, potassium, and vitamins K, E, and C. Research suggests that incorporating avocados into your diet may improve cholesterol profiles and provide anti-inflammatory benefits. Its versatility makes it a perfect addition to salads, toast, or smoothies.

Coconut: A Source of Saturated Fats

The white, edible meat of the coconut is another fruit with a high fat content. Unlike avocado's monounsaturated fats, coconut meat is predominantly made of saturated fat, specifically medium-chain triglycerides (MCTs). A single ounce (28 grams) of fresh coconut meat contains about 9.4 grams of fat. While historically viewed with skepticism due to its saturated fat, some research suggests MCTs are metabolized differently, providing a quick energy source and potentially aiding weight management and brain function. However, it is important to consume it in moderation and opt for unsweetened or raw versions to avoid excessive sugar. Coconut is used in various forms, including shredded meat, milk, and oil.

Olives: The Mediterranean Staple

Olives are the small, fleshy fruits of the olive tree and a cornerstone of the Mediterranean diet. Like avocados, olives are rich in heart-healthy monounsaturated fats, with a significant portion being oleic acid. They are also loaded with powerful antioxidants, including oleuropein and hydroxytyrosol, which contribute to their anti-inflammatory properties. Olives provide a good source of vitamin E, iron, and copper. Most commercially available olives are cured in brine, which gives them a high sodium content, so moderation is key for those watching their salt intake.

Comparison of High-Fat Fruits

Here is a comparison of the key nutritional and fat-profile differences among the top high-fat fruits based on a 100g serving:


Feature	Avocado	Coconut Meat (Raw)	Olives (Canned, Ripe)
Fat Content	~15 grams	~33.5 grams	~11 grams
Predominant Fat Type	Monounsaturated	Saturated (MCTs)	Monounsaturated
Fiber Content	6.7 grams	9 grams	3.2 grams
Key Vitamins/Minerals	K, E, C, B vitamins, Potassium, Folate	Manganese, Copper, Selenium, Iron	E, Copper, Iron, Calcium
Culinary Use	Savory spreads, salads, dips	Desserts, curries, smoothies	Salads, appetizers, tapenades

Beyond the Big Three: Other Fatty Fruits

While less common in Western diets, other fruits do contain notable amounts of fat. Durian, a tropical fruit known for its strong aroma, has a naturally creamy texture and contains a modest amount of fat. The fat content, along with a high carbohydrate and sugar level, makes it a caloric dense fruit that is often consumed to gain weight. Unlike the other examples, its use is more regional.

How to Incorporate These Fruits into Your Diet

Including these healthy fats in your meals is easier than you think:

Avocado: Mash for a savory spread on toast, create a classic guacamole dip, or slice it into a salad for extra richness. For a nutrient boost, add it to your morning smoothie.
Coconut: Sprinkle unsweetened shredded coconut on yogurt or oatmeal, add coconut milk to curries or soups for creaminess, or use coconut oil for cooking in moderation.
Olives: Toss whole or chopped olives into salads, blend them into a savory tapenade, or use their oil as a base for salad dressings and marinades.
Durian: For the adventurous, durian can be eaten raw, used in desserts, or blended into smoothies. Its strong flavor profile makes it a standout ingredient.

Conclusion: Healthy Fats from Unlikely Sources

Contrary to popular belief, not all fruits are low-fat. Avocados, coconuts, and olives are prominent examples of fruits that are rich in beneficial fats. From the heart-healthy monounsaturated fats in avocados and olives to the energizing saturated fats in coconut, these fruits offer unique nutritional advantages. By incorporating these flavorful and nutrient-dense options into your diet, you can enjoy a wider variety of healthy fats and all the associated benefits. Remember to consume them in moderation, as with any calorie-dense food, to maintain a balanced and healthy lifestyle. For more information on dietary fats, you can visit the British Heart Foundation website.

Frequently Asked Questions

Avocado, coconut, and olives are the most common fruits known for their high fat content. Some less common examples include durian.

Botanically, avocados are classified as a fruit, specifically a single-seeded berry. However, they are often used in a culinary context as a vegetable due to their savory flavor.

The fat in coconut meat is primarily saturated fat in the form of medium-chain triglycerides (MCTs). Some research suggests MCTs are beneficial for energy, but because of the high saturated fat content, moderation is recommended.

Almost all fruits contain some fat, but in very small amounts. The fat content is typically so low that it is nutritionally insignificant, with the exceptions being fruits like avocados, coconuts, and olives.

While nutritionally similar, black olives (ripened) tend to have slightly more fat and iron than green olives (unripe). Green olives often have higher sodium due to processing.

For healthy weight gain, you can increase your intake of calorie-dense, high-fat fruits like avocados and coconuts. Add avocado to smoothies, or use coconut milk in calorie-rich curries and desserts.

No, dried fruits are not high in fat. Their high calorie content per gram is due to the concentration of sugars, not fat, since the water has been removed.