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.

Propiedades omega-9

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

fuentes de omega 9

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:

Food per 100g.Oleic acid

Omega 9

(g.)

Linoleic acid

Omega 6

(g.)

Linolenic acid

Omega 3

(g.)

Olive oil

70

9,1

0,85

Hazelnuts

45,8

8,5

0,11

Peanut oil

44,8

32

0

Palm oil

37,1

10,1

0,3

Pistachios

34,8

7,9

0

Almonds

32,6

12,6

0,26

Corn margarine

32,6

31,3

0,65

Corn oil

29,4

50,4

0,9

Cashews

24,4

7,2

0,15

Peanuts

21,6

12,8

0,35

Soy oil

20,8

51,5

7,3

Sunflower oil

20,2

63,2

0,1

Cod liver oil

18,3

2,6

1,10

Avocado

15,1

1,7

0,17

Walnuts

10,8

34

8

Sunflower seeds

10,7

37,4

0,08

Coconut oil

5,8

1,8

0

Hard cheese

5,3

0,44

0,25

Soft cheese

3,6

0,43

0,46

Tuna in vegetable oil

3,6

5,3

0,13

Grated dry coconut

3,5

1,5

0

Beef

2,1

0,35

0

punto rojo More information on omega 9.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Editorial
Written by Editorial Botanical-online team in charge of content writing

26 March, 2020

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