Foods rich in Omega 9

Where can Omega 9 be found?

FOODS WITH OMEGA 9

Main sources of dietary omega 9

Oils rich in oleic acid are omega 9 most recommended foods to increase dietary omega 9 and will also be important to have a balanced diet.

Olive oil properties. Produced by © Botanical-online

The following oils are recommended to introduce for seasoning and cooking:

• Olive oil (80% oleic acid)
• Sunflower oil “high oleic” (80% oleic acid)
• Argan oil (50% oleic acid)
• High oleic safflower oil (45% oleic acid)
• Peanut oil (45% oleic acid)
• Almond oil (40% oleic acid)
• Soybean oil (40% oleic acid)
• Corn oil (30% oleic acid)
• Sunflower oil (20% oleic acid)
• Amaranth oil (20% oleic acid)

What foods contain much omega 9?

Foods rich in omega 9 are basically those foods rich in vegetable fats, such as avocados, nuts and seeds:

• Avocado (30g of oleic acid per 200g of food)
• Hazelnuts (45g of oleic acid per 100g of food..)
• Pistachios (34g of oleic acid per 100g of food..)
• Almonds (33g of oleic acid per 100g of food..)
• Sesame
• Pine nuts (18g of oleic acid per 100g of food..)
• Peanuts (17g of oleic acid per 100g of food..)
• Chia seeds
• Olives (20g of oleic acid per 100g of food..)
• Walnuts (10g of oleic acid per 100g of food..)
• Cucumber
• Acai
• Macadamia nuts

Plant foods with omega 9

Though less than the previous groups, some plant foods also contain certain amounts of omega 9 in their leaves, tubers or fruits:

• Chufa
• Okra
• Nettle
• Evening Primrose
• Lycopodium

Photo of foods rich in omega 9. The most important sources of omega 9 are olive oil and avocado. Also, we found it in nuts.

TABLE OF FOODS RICH IN OMEGA 9

Sort from highest to lowest amount of fat omega 9:

More information on omega 9.

Written by Editorial Botanical-online team in charge of content writing

6 October, 2023