Fruit fat sounds like an oxymoron since the macronutrient is virtually absent in apples, oranges, berries and other popular choices.<\/p>\n
\u201cMost fruits naturally contain little to no fat. Bananas are a perfect example \u2014 their creamy texture comes from starch and natural sugars, not fat,\u201d Patricia Bannan, a registered dietitian in Los Angeles, tells TODAY.com.<\/p>\n
\u201cWhen people reach for fruit, there\u2019s generally no need to worry about fat content. Fruits are among the most nutrient-dense, low-fat foods we can eat.\u201d<\/p>\n
In most fruits, the small amount of fat is primarily concentrated in the seeds, which contain it as part of their embryonic tissue and energy stores needed for germination, she adds.<\/p>\n
Nuts, which can also be seeds, are high in fat, and that same principle applies on a much smaller scale to apple seeds, grape seeds and berry seeds, says Bannan, author of \u201cFrom Burnout to Balance.\u201d<\/a> So eating an apple and discarding the seeds means consuming almost no fat.<\/p>\n But certain fruits contain a surprising amount of fat, which is distributed throughout the flesh.<\/p>\n Like other fruits, they\u2019re nourishing and satisfying, and deliver vitamins, minerals and antioxidants.<\/p>\n \u201cAs with any higher-fat food, moderation is key, but there\u2019s no need for fear. I like to think in terms of mindful portions that bring satisfaction and enjoyment, rather than strict limits,\u201d Bannan says.<\/p>\n Here are the fruits that contain the most fat. The first five on the list are true high-fat fruits with several grams or more per serving, while the rest are moderate in fat, she notes.<\/p>\n Durian1 cup of durian, 13 grams of fat<\/p>\n This football-sized tropical fruit with spiky skin is grown in Southeast Asia. It\u2019s rich in flavonoids \u2014 beneficial plant compounds \u2014 and has a creamy texture with a sweet-bitter taste, researchers note<\/a>. It\u2019s energy-dense due to its sugar and fat content.<\/p>\n But durian is probably most famous for its strong scent. The odor has been compared to \u201cathletes’ sweaty socks.\u201d<\/a><\/p>\n \u201cThat durians stink is uncontested,\u201d a columnist wrote for the Ecological Society of America<\/a>, noting they get smellier as they get riper.<\/p>\n \u201c(But) they are fantastic once you try them.\u201d<\/p>\n Avocado\u2153 of avocado, 7 grams of fat<\/p>\n \u201cAvocados are truly unique in the fruit world. While most fruits are naturally low in fat, avocados are rich in heart-healthy monounsaturated fats<\/a>, the same kind found in olive oil and nuts,\u201d Bannan says.<\/p>\n \u201cThese fats give avocados their creamy texture and satisfying quality, making them stand apart nutritionally and offering benefits beyond what we typically expect from fruit.\u201d<\/p>\n The fats in avocados help people feel full, support heart health and help in the absorption of fat-soluble vitamins like A, D, E and K, she adds. Avocados are also rich in fiber.<\/p>\n People who ate avocado weighed less than those who didn\u2019t regularly eat it, one study<\/a> found, perhaps because the fat and fiber in the fruit caused them to eat less overall.<\/p>\n It\u2019s possible to eat too much avocado<\/a>, so stick to one-third of the fruit daily, says registered dietitian Natalie Rizzo, nutrition editor for TODAY.<\/p>\n Olives10 green olives, 6 grams of fat<\/p>\n Olives are considered a fruit even though they\u2019re mostly used in savory dishes.<\/p>\n \u201cThey fall into the stone fruit family (with) cherries and peaches,\u201d Heather Hodson, clinical nutritionist at the Center for the Prevention of Cardiovascular Disease at NYU Langone, previously told TODAY.com.<\/a><\/p>\n Olives, like avocados, are rich in heart-healthy monounsaturated fats that can support cardiovascular health, Bannan notes. Olive oil is famously part of the Mediterranean diet and considered the healthiest oil<\/a> for everyday cooking.<\/p>\n Olives as a whole food contain virtually no sugar, are a good source of fiber and are low in carbohydrates. There isn\u2019t a major difference nutritionally between green or black olives, dietitians say.<\/p>\n Coconut1 ounce of dried shredded coconut meat, 4 grams of fat<\/p>\n Coconut is a tropical fruit produced by coconut palms, and the sweet white flesh found inside is about 65% fat. It\u2019s also high in fiber.<\/p>\n Coconuts are higher in saturated fat than other fruits \u2014 primarily in the form of medium-chain triglycerides, Bannan says.<\/p>\n \u201cWhile some research suggests MCTs may be metabolized differently, evidence on coconut\u2019s overall health benefits is mixed,\u201d she notes.<\/p>\n \u201cSmall amounts of fresh coconut or unsweetened shredded coconut can fit nicely into a balanced diet, but coconut oil and cream are more concentrated and best used in moderation.\u201d<\/p>\n A\u00e7a\u00ed Berries1 packet of a\u00e7a\u00ed berry puree (about \u00bd cup), 5 grams of fat<\/p>\n A\u00e7a\u00ed berries contain healthy fats \u2014 mainly monounsaturated and polyunsaturated types similar to those in olive oil and nuts, Bannan says.<\/p>\n \u201cThat\u2019s part of why a\u00e7a\u00ed earned its \u2018superfood\u2019 reputation,\u201d she notes. \u201cA\u00e7a\u00ed is nutritious, but not uniquely magical. You can get similar healthy fats and antioxidants from foods like blueberries, blackberries, walnuts and flaxseed.\u201d<\/p>\n A\u00e7a\u00ed products can be high in calories \u2014 a typical a\u00e7a\u00ed bowl can contain 500\u2013700 calories since many store-bought options and smoothies are loaded with added sugars and calorie-dense toppings \u2014 so fresh or frozen unsweetened a\u00e7a\u00ed puree is the best bet, Bannan advises.<\/p>\n Sapodilla1 cup of sapodilla, 2.7 grams of fat<\/p>\n This tropical fruit has \u201cextremely sweet\u201d brown flesh that tastes like brown sugar, according to the University of Florida<\/a>.<\/p>\n The grainy texture is similar to a pear.<\/p>\n It\u2019s a good source of vitamins A, B, C, and carotene, calcium, potassium, magnesium and phosphorus, studies<\/a> have found.<\/p>\n Carissa1 cup of carissa, 2 grams of fat<\/p>\n Also known as natal plum, this bright red fruit tastes like cranberries and can be used to make jam, the University of Florida notes<\/a>.<\/p>\n Passion Fruit1 cup of passion fruit, 1.7 grams of fat<\/p>\n The sweet-tart pulp can be eaten raw, as a yogurt topping, or added to juices and drinks.<\/p>\n Besides containing fat, passion fruit also tops the list of fruits with the most protein<\/a>.<\/p>\n Pomegranate\u00bd cup of pomegranate arils, 1 gram of fat<\/p>\n Famous for its anti-inflammatory effects, pomegranate<\/a> delivers vitamin C, vitamin K, folate, antioxidants, fiber and beneficial plant compounds.<\/p>\n