7 fruits with most fat, according to diet experts

When it comes to weight loss, fruits are often seen as light, refreshing, and virtually fat-free. But that’s not the whole story; some fruits are naturally rich in healthy fats, the kind your body actually needs for energy, nutrient absorption, and hormone balance. In fact, according to Healthline, many of these high-fat fruits are also consumed by people looking to gain healthy weight. As per USDA dietary guidelines, up to 35 per cent of daily calories can come from fat, and nature offers several fruit-based sources to help you meet that target.

Unlike typical sugary fruits, these high-fat varieties, such as avocado, coconut, and olives, store energy differently. Their fats act as protective fuel for growing seeds and young plants, making them nutritionally dense and surprisingly satisfying. As dietitian Patricia Bannan told TODAY.com, these ‘healthy’ fruits contain the most fat.

Also Read: What is fatty liver disease: Causes, symptoms, and foods and natural drinks that can help, according to Harvard-trained gastroenterologist
Below are 5 such ‘healthy’ fruits that contain fat you should be aware of before delving into.

Durian

Durian is dubbed the “king of fruits” in Southeast Asia. It is as polarizing as it is rich. Beneath its thorny shell lies a custard-like flesh with a mix of sweet and bitter notes and about 13 grams of fat per cup.

Avocado

The poster fruit for healthy fats, one-third of a medium avocado offers around 7 grams of mostly monounsaturated fat, which supports heart health and adds that signature creamy texture.

Olives

Often mistaken for vegetables, olives are actually fruits. Ten green olives pack roughly 6 grams of monounsaturated fat, the same type found in olive oil, a staple of the Mediterranean diet.

Coconut

Nearly 65% fat by dry weight, coconuts are rich in medium-chain triglycerides (MCTs), fats that are quickly metabolized for energy. Still, moderation is key despite their tropical appeal.

Acai Berry

Best known from smoothie bowls, half a cup of unsweetened açaí puree contains about 5 grams of fat, mostly heart-friendly omega fats.

Sapodilla

Soft, sweet, and caramel-like, sapodilla carries about 2.7 grams of fat per cup, making it one of the few tropical fruits with a measurable fat content.

Carissa (Natal Plum)

Tart and bright red, the natal plum provides about 2 grams of fat per cup along with antioxidants, often enjoyed fresh or in jams.