Which plant has the most fat? Unpacking Nature's Richest Sources

October 17, 2025 •

3 min read

With a remarkable fat content of up to 76% by weight, the macadamia nut is frequently cited as the plant with the most fat. However, pinpointing a single definitive plant requires careful consideration of what is being measured—whether it's fat percentage by weight or by total calories. This article explores the plants with the highest fat content, contrasting nuts, seeds, and fruits to provide a comprehensive answer.

Quick Summary

An in-depth look at plants with the highest fat content reveals macadamia nuts and oil palm fruit flesh as primary contenders. The article examines the fat percentages of various edible plants and explains the different types of fat, their function in plants, and their nutritional benefits for human consumption.

Key Points

Macadamia Nut: This nut can contain up to 76% fat by weight, making it one of the most fat-dense edible plants.
Oil Palm Fruit Flesh: Globally significant for its oil production, the fruit flesh can contain 65-72% oil by weight.
Avocado: While lower in fat by weight (around 15%), avocados are exceptionally high in fat relative to their calories, with approximately 77% of calories from fat.
Fat's Function in Plants: Fat is crucial for energy storage, particularly for seed germination, and for creating protective cellular structures.
Health Benefits of Plant Fats: Healthy plant fats, such as monounsaturated and polyunsaturated fats found in nuts and seeds, support heart health, aid nutrient absorption, and regulate blood sugar.
Other High-Fat Plants: Key sources also include desiccated coconut (55-72% fat) and various oilseeds like sesame and sunflower.

Nature's Fat Champions: Examining the Top Contenders

When answering which plant has the most fat, the macadamia nut consistently ranks among the highest for edible plants. With a fat content that can reach 76%, this rich, buttery-tasting nut is an energy powerhouse. Its fat is predominantly heart-healthy monounsaturated fat, including oleic acid, the same fat found in olive oil. The oil palm also features a highly fatty fruit flesh, which can contain between 65% and 72% oil by weight, making it a globally significant source of vegetable oil. These high concentrations highlight nature's ability to store energy densely within a single plant part.

Nuts vs. Fruits: The Fat Content Distinction

While nuts and oilseeds are typically known for high fat content, fruits can also be surprisingly fatty. The avocado is a prime example, often misunderstood due to its lower fat percentage by weight compared to nuts, but high fat percentage by calories. A typical avocado contains about 15% fat by weight, with roughly 77% of its total calories derived from fat. This difference illustrates why direct comparisons can be misleading and depend on the metric used.

The Role of Fat in Plant Biology

In plants, fats are more than just a source of calories; they serve several critical biological functions. Primarily, they are a compact form of energy storage, particularly in seeds, to fuel germination and early seedling growth before photosynthesis is fully established. These lipids are stored in organelles called oil bodies within seed cells. Additionally, fats form structural components of cell membranes and protective layers like the cuticle, which prevents water loss. During periods of environmental stress, such as drought, plants can also accumulate fats to help stabilize cellular components and sequester toxic free fatty acids.

A Deeper Dive into High-Fat Plants

Beyond macadamia nuts and oil palm, numerous other plants are rich in beneficial fats. Seeds, such as sesame and sunflower, are well-known oilseeds cultivated globally for their high oil yield. Coconut, a tropical drupe, is another excellent source, with desiccated coconut containing 55% to 72% fat. Its fat is unique for being high in medium-chain triglycerides (MCTs), which are more easily metabolized by the liver. Walnuts are particularly notable for being one of the few plant-based sources of the omega-3 fatty acid alpha-linolenic acid (ALA).

Comparison of Fat Content in Common Plants


Plant Type	Fat Content (% by weight)	Primary Fat Type	Notes
Macadamia Nut	~76%	Monounsaturated	Buttery flavor, most fat-dense nut.
Oil Palm (Fruit Flesh)	65-72%	Saturated, Monounsaturated	Major global source of vegetable oil.
Avocado	~15%	Monounsaturated	High fat by calories (approx. 77%).
Coconut (Desiccated)	55-72%	Saturated (MCTs)	High in easily digestible MCTs.
Walnut	~65%	Polyunsaturated (Omega-3)	Excellent source of ALA.
Sesame Seed	43-61%	Polyunsaturated	Widely used oilseed.
Peanut	46-57%	Monounsaturated	A legume, but nutritionally similar to nuts.

Health Benefits of Consuming Plant Fats

Incorporating healthy plant-based fats into the diet is associated with numerous health benefits, especially for cardiovascular health. Monounsaturated and polyunsaturated fats can help lower LDL (bad) cholesterol levels and improve overall lipid profiles, reducing the risk of heart disease. Furthermore, plant fats provide essential fatty acids, such as omega-3 and omega-6, which the human body cannot produce on its own. These fats also aid in the absorption of fat-soluble vitamins (A, D, E, and K) and help regulate blood sugar levels. A balanced intake of fats from various plant sources ensures a wide range of nutrients and antioxidants.

Conclusion

While the macadamia nut is the clear winner for edible plants when measured by total fat percentage by weight, the title of "the plant with the most fat" is more complex. Oil palm fruit flesh contains an even higher percentage of oil and is a globally significant source. The avocado, while lower in fat by weight, is notable for its fat density by calories. Ultimately, the nutritional value of plant fats extends beyond a single metric, offering a range of beneficial fatty acids and nutrients. By understanding the diverse sources of plant-based fats, individuals can make informed choices to support their health and nutrition.

For further reading on the health implications of dietary fat and its role in human health, consult this resource from the National Institutes of Health: Health Benefits of Nut Consumption.

Frequently Asked Questions

For common edible plants, the macadamia nut is often cited as having the highest fat content by weight, at up to 76%. While the oil palm fruit flesh is higher, it is typically processed into oil before consumption.

Avocado has a lower fat percentage by weight (around 15%) compared to nuts like macadamia, which is nearly 76%. However, by calories, avocado is very high in fat, with about 77% of its energy coming from healthy monounsaturated fats.

Macadamia nuts are primarily rich in monounsaturated fat, particularly oleic acid. This heart-healthy fat is also a key component of olive oil.

Plants store fat in seeds to provide a concentrated energy source for the embryo. This energy reserve is vital for germination and the early growth phase of the seedling before it can produce energy through photosynthesis.

Walnuts are one of the most significant plant-based sources of the omega-3 fatty acid alpha-linolenic acid (ALA). Chia seeds and flaxseeds are also excellent sources.

Many plant-based fats, particularly the unsaturated fats found in nuts, seeds, and avocados, are considered very healthy. They can help lower bad cholesterol and support heart health when consumed in moderation as part of a balanced diet.

The oil palm is known for its oil-rich fruit flesh, which can contain up to 72% oil by weight. This makes it one of the highest oil-producing plants globally.