Does Avocado Have Omega-7? The Complete Nutritional Breakdown

November 25, 2025 •

4 min read

While celebrated as a superfood rich in healthy fats, avocado is not a primary source of omega-7 fatty acids. It is most prominently known for its high content of monounsaturated fats, particularly oleic acid (omega-9), which constitutes the majority of its fat profile.

Quick Summary

Avocado contains small amounts of omega-7, but it is a much richer source of the more common monounsaturated fat, omega-9 (oleic acid). While avocado oil has a higher concentration of omega-7 than the raw fruit, other foods provide significantly more of this fatty acid.

Key Points

Limited Omega-7 Source: Avocados contain small, non-significant amounts of omega-7 (palmitoleic acid), unlike common misconceptions.
Rich in Omega-9: The bulk of avocado's healthy fat content is monounsaturated omega-9 (oleic acid), which is also found in olive oil.
Superior Omega-7 Alternatives: For significant omega-7 intake, prioritize sea buckthorn oil or macadamia nuts, which are far richer sources.
Broad Nutritional Benefits: Despite low omega-7, avocados provide excellent nutrition through omega-9, fiber, vitamins, and minerals like potassium.
Avocado Oil vs. Whole Fruit: Avocado oil typically has a higher concentration of omega-7 compared to the whole fruit, though still less than other targeted sources.

Understanding Omega-7 Fatty Acids

Omega-7 fatty acids are a class of monounsaturated fats, with palmitoleic acid being the most common and well-researched type. Unlike essential omega-3s and omega-6s, omega-7s are not considered essential because the body can produce them endogenously. They have gained attention for their potential health benefits, including supporting metabolic function, promoting skin and hair health, and reducing inflammation. However, obtaining them through diet is still a topic of interest for those looking to maximize their intake.

The Fatty Acid Profile of an Avocado

Avocados are renowned for their nutritional value, but their fat composition is often misunderstood. The fat in an avocado is predominantly monounsaturated, with oleic acid (an omega-9 fatty acid) making up a significant portion, sometimes over 60%. This is the same heart-healthy fat found in high concentrations in olive oil. A medium-sized avocado contains approximately 22 grams of fat, with about 15 grams being monounsaturated, highlighting its rich omega-9 content. The polyunsaturated fats (omega-6 and omega-3) are present in smaller amounts, and saturated fats make up the rest of the profile.

The Low Omega-7 Content of Avocado

So, does avocado have omega-7? The answer is yes, but in very low concentrations. Studies have shown that the palmitoleic acid (omega-7) content in avocado pulp is relatively modest, accounting for only a small percentage of its total fatty acids. This is in stark contrast to other well-known sources. For example, avocado oil contains a higher concentration of palmitoleic acid, reported to be around 10-12% in some studies, but even this is less than what is found in macadamia nut oil. The sheer volume of avocado needed to consume a notable amount of omega-7 makes it an inefficient source compared to alternatives.

Comparing Avocado to Richer Omega-7 Sources

When considering omega-7 for health benefits, it is more effective to look at foods with a much higher density of this particular fatty acid. Two of the most potent natural sources are sea buckthorn oil and macadamia nuts.

Common Omega-7 Dietary Sources:

Sea Buckthorn Oil: Derived from the berries of the sea buckthorn shrub, this oil is a powerhouse of omega-7, containing up to 40% palmitoleic acid. It is often taken as a supplement.
Macadamia Nuts and Oil: Macadamia nuts are one of the richest food sources of omega-7, with their oil containing significant amounts of palmitoleic acid, sometimes reaching up to 20%.
Certain Fatty Fish: Fish like salmon and anchovies contain small amounts of omega-7 in addition to their abundant omega-3s.
Avocado: Contains a minimal amount of omega-7, with its fatty acid profile dominated by oleic acid (omega-9).
Olive Oil: A source of omega-7, though in smaller quantities compared to macadamia or sea buckthorn oils.

Avocado vs. Other Omega-7 Sources


Feature	Avocado (Whole Fruit)	Macadamia Nuts/Oil	Sea Buckthorn Oil	Olive Oil	Fatty Fish
Primary Fat Type	Monounsaturated (Omega-9)	Monounsaturated (Omega-9 and Omega-7)	Monounsaturated (Omega-7)	Monounsaturated (Omega-9)	Polyunsaturated (Omega-3)
Omega-7 Content	Low concentration	High concentration	Very high concentration	Modest concentration	Low to modest concentration
Best Known For	Oleic acid, fiber, vitamins	Palmitoleic acid, high fat content	Palmitoleic acid, antioxidants	Oleic acid, polyphenols	EPA, DHA, Omega-3s
Other Nutrients	Potassium, Vitamin K, E, C	Magnesium, Vitamin B	Vitamin C, E, K, A, carotenoids	Vitamin E, antioxidants	Protein, Vitamin D

Health Benefits from Avocado's Full Profile

While the omega-7 content in avocado is minimal, this does not diminish its overall health benefits. The fruit's rich supply of omega-9 (oleic acid) is linked to reducing inflammation and improving cardiovascular health. Furthermore, avocados are an excellent source of fiber, vitamins (K, C, E), minerals like potassium, and antioxidants, all of which contribute to a healthy diet. Consuming avocado is a beneficial health choice, but for targeted omega-7 intake, it's wise to consider other sources. For more on the health effects of avocado, see the detailed analysis by the NIH.

Conclusion

In conclusion, avocados do contain a small amount of omega-7 fatty acids, specifically palmitoleic acid. However, they are not a significant source of this particular nutrient, with their fat profile overwhelmingly dominated by the heart-healthy omega-9 fatty acid, oleic acid. For those seeking a substantial dietary intake of omega-7, more potent sources like sea buckthorn or macadamia nuts are far more effective. The avocado remains a highly nutritious food, valued for its anti-inflammatory properties, fiber, and extensive vitamin and mineral content, but its primary health benefits are not tied to its minimal omega-7 levels. Incorporating avocado into a balanced diet is a great strategy for overall health, complemented by other omega-7-rich foods or supplements if that is your goal.

The article contains a single, authoritative outbound link in Markdown format to an NIH page.

Frequently Asked Questions

The primary fatty acid in avocado is oleic acid, a monounsaturated omega-9 fat. It is the same type of healthy fat that is famously found in olive oil.

Yes, avocado oil does contain omega-7 (palmitoleic acid), often in higher concentrations than the whole fruit, but it is not the oil's dominant fatty acid.

Omega-7 is not essential because the human body can produce it naturally. Omega-3 and omega-6, by contrast, must be obtained through diet.

The richest natural sources of omega-7 include sea buckthorn oil and macadamia nuts. Other sources include fatty fish and olive oil.

Yes, avocado offers anti-inflammatory benefits, but primarily due to its high omega-9 (oleic acid) and antioxidant content, not its minimal omega-7.

While it's possible to get trace amounts, you would need to consume a very large quantity of avocado to get a significant dose of omega-7, making it an impractical dietary strategy.

Research suggests that omega-7 fatty acids support metabolic health, heart health, insulin sensitivity, and promote skin health by boosting collagen and hydration.