Most fruits contain virtually no fat, but a handful are surprisingly rich in it. Avocado leads the pack with about 22 grams of fat per medium fruit, while coconut meat and olives also deliver substantial amounts. A few tropical and regional fruits round out the list, though beyond these exceptions, the fruit world is dominated by carbohydrates and water.
Avocado: The Highest-Fat Common Fruit
A medium Hass avocado contains roughly 22 grams of fat and 240 calories. About 67% of that fat is monounsaturated, the same type found in olive oil. The remaining fat splits between polyunsaturated (4 grams) and saturated (3 grams). That fat content makes avocado more calorie-dense than almost any other fruit, but it also delivers 10 grams of fiber and a broad range of vitamins and minerals in the same package.
Because avocados are so calorie-rich, portion size matters if you’re tracking intake. Half an avocado gives you about 11 grams of fat and 120 calories, which fits comfortably into most daily eating patterns. Many people treat avocado as a fat source rather than a fruit serving, using it in place of butter, mayo, or cheese.
Coconut: High in Saturated Fat
Coconut meat stands apart from other fruits because its fat is overwhelmingly saturated, around 82% according to the American Heart Association. One tablespoon of coconut oil alone contains more than 11 grams of saturated fat. Fresh coconut meat, shredded coconut, and coconut cream all carry significant fat loads, making coconut one of the most calorie-dense fruits you can eat.
You’ll sometimes see coconut promoted for its medium-chain triglycerides (MCTs), a type of fat the body processes differently than long-chain fats. In reality, typical coconut oil contains only about 13% to 14% MCTs, far less than concentrated MCT oil supplements. The bulk of coconut’s saturated fat behaves similarly to other saturated fats in terms of cholesterol impact. One study found coconut oil produced a more favorable cholesterol profile than butter (lower LDL, higher HDL) but wasn’t clearly better than olive oil.
Olives: A Savory, Fat-Rich Fruit
Olives are botanically a fruit, and they’re one of the fattiest. Black and brined olives range from 18 to 28 grams of fat per 100 grams of edible portion, while green olives typically fall between 6 and 24 grams per 100 grams. The wide range depends on the variety and processing method.
The fat in olives is 67% to 82% monounsaturated, with oleic acid as the dominant fatty acid. This is the same compound that gives olive oil its well-known reputation for heart health. Five or six large olives contain roughly 4 to 5 grams of fat, so they work well as a snack or salad addition without overwhelming your fat budget for the day. Keep in mind that table olives are also high in sodium from brining.
Durian: The Tropical Outlier
Durian, the famously pungent Southeast Asian fruit, contains between 1.6 and 5.4 grams of fat per 100 grams of fresh flesh. That’s modest compared to avocado or coconut, but it’s far more than typical fruits like apples or mangoes, which hover near zero. The fat in durian splits roughly evenly between saturated and monounsaturated types, with a smaller portion of polyunsaturated fat.
Durian is also unusually high in calories for a fruit, partly because of its fat content and partly because it’s rich in sugar and carbohydrates. A single large durian can pack well over 400 calories. If you encounter durian at an Asian grocery store or while traveling, think of it more like avocado in terms of caloric density than like a typical tropical fruit.
Ackee: Jamaica’s High-Fat Fruit
Ackee is a Caribbean staple, particularly in Jamaica, and it’s remarkably fatty. The edible flesh (called arils) contains roughly 56% fat on a dry weight basis. More than half of that fat is oleic acid, the same heart-friendly monounsaturated fat found in olives and avocados, with palmitic acid making up about a quarter.
Ackee has an important safety consideration: the fruit must be fully ripe and naturally opened before eating. Immature ackee contains a toxin that causes severe vomiting and dangerous drops in blood sugar, a condition known as Jamaican Vomiting Sickness. Canned ackee sold commercially is harvested at the proper stage and is safe to eat. If you’re buying fresh ackee, only use fruits where the pod has split open on its own and the seeds and flesh are clearly visible.
Fruits That Seem Fatty but Aren’t
Jackfruit is large, meaty, and sometimes used as a meat substitute, which leads people to assume it contains fat. It doesn’t, at least not meaningfully. Ripe jackfruit has just 0.1 to 0.4 grams of fat per 100 grams. It’s almost entirely carbohydrates and water. Breadfruit, a close relative, is similarly starchy and low in fat. Bananas, mangoes, and other creamy-textured fruits also fall well under half a gram of fat per serving.
How Fruit Fats Compare to Other Fats
The fat in most high-fat fruits is predominantly unsaturated, with coconut being the major exception. Monounsaturated and polyunsaturated fats reduce LDL (bad) cholesterol levels, which is one reason avocados and olives are staples in heart-healthy eating patterns like the Mediterranean diet. Replacing saturated animal fats with these plant-based unsaturated fats has long been associated with better cardiovascular outcomes.
Coconut’s saturated fat profile makes it behave more like an animal fat in terms of cholesterol effects, though research suggests it may not be as harmful as butter. Still, most major health organizations recommend using coconut fat in moderation rather than treating it as equivalent to olive oil or avocado.
If you’re looking to add healthy fat through fruit, avocado and olives give you the best ratio of unsaturated to saturated fat. A half avocado plus a small handful of olives delivers roughly 15 grams of mostly monounsaturated fat, comparable to a tablespoon of olive oil but with the added benefit of fiber, potassium, and other nutrients that oils don’t provide.