Nature's remedies: Do Fruits & Vegetables Contain Fat?

Using the botanical definition, a fruit is the ripe ovary of a seed-bearing plant. A vegetable is the leaves, stems, roots and tubers of a plant, or any part of the plant that is not the fruit. An avocado, a tomato, certain types of nuts and a bell pepper are all considered fruits. While most vegetables contain only trace amounts of fat, a few fruits contain significant amounts of it.

Fat Content in Vegetables

Typically, the only fat in vegetables is fat added during preparation or cooking. For example, a 5.3-oz. potato has zero grams of fat, but in a 4-oz. serving of french fries, there are 19 g of fat. To minimize the amount of fat in your diet, prepare vegetables using a small amount of fat, such as olive oil, or steam vegetables when possible. When dining out, select baked, steamed, stir-fried or boiled vegetables. Avoid vegetables that have been deep fried, like french fries.

Fat in Olives

Several fruits contain fat, including tree nuts, olives and avocados. Olives are a rich source of monounsaturated fats, a heart-healthy fat that may help you lower your cholesterol. In a 100 g serving of olives, there are 15 g of fat and 145 calories. Use olives sparingly to enhance the flavors in fish, to add variety to a salad, or eat them plain. And when possible, use olive oil to reap the benefits of this heart-healthy fruit.

Fat in Avocados

Avocados are also a rich source of monounsaturated fat. In half of an average-sized avocado, there are 14 g of fat and 145 calories. Avocados are best when the flesh is green and the fruit is firm yet will give to gentle pressure. Use avocados for mashing, as in guacamole, for spreading on toast, slicing and adding to sandwiches or salads or eat plain with a dash of salt and pepper.

Fat in Tree Nuts

Tree nuts, including almonds, walnuts and cashews, contain a significant amount of fat. Walnuts are a rich source of polyunsaturated fat, a heart-healthy fat, and almonds and cashews are a rich source of monounsaturated fats. Like olives and avocados, nuts are a high-fat, high-calorie food best eaten in small quantities. In a 1-oz. serving of almonds, there are 15 g of fat and 170 calories. Nuts contain a significant amount of protein, making them ideal to have as a healthy snack. Try spreading a thin layer of almond or cashew butter on toast or crackers. Or eat a small handful of almonds for a mid-afternoon snack.

Components Other Than Fat in Fruits and Vegetables

Fruits and vegetables contain many health benefits. Most fruits and vegetables are rich sources of fiber, are low in calories, and contain vitamins and minerals. Green vegetables are generally rich sources of vitamin A, C and K and folate and minerals such as iron and calcium. Orange and red fruits and vegetables are rich sources of vitamin A, beta carotene and vitamin C. Citrus fruits are a good sources of vitamin C, folate and potassium. Berries are rich sources of vitamin C. Eating a rainbow of colors of fruits and vegetables is the best way to ensure that you are reaping all of the health-promoting benefits of fruits and vegetables.