Where Can I Get Omega-9 From?: A Comprehensive Guide

December 18, 2025 •

3 min read

While the body can naturally produce its own supply, consuming omega-9 fatty acids through diet offers notable health benefits, including support for cardiovascular health and improved cholesterol levels. This guide explores exactly where can I get omega-9 from by highlighting the best dietary sources to incorporate into your meals.

Quick Summary

This guide outlines the best dietary sources of omega-9 fatty acids, highlighting oils like olive and avocado, as well as nuts and seeds. It also explains the difference between essential and non-essential fatty acids and provides tips for balancing fat intake.

Key Points

Rich Oil Sources: Extra virgin olive oil is one of the richest dietary sources of omega-9, with concentrations as high as 83% of its total fat content.
Diverse Food Options: Nuts like almonds, cashews, and macadamia nuts are excellent sources of omega-9, as are fruits such as avocados and olives.
Non-Essential, but Beneficial: The body can produce omega-9 fatty acids, but consuming them through your diet provides additional health benefits, especially for cardiovascular health.
Substitute Unhealthy Fats: A key strategy is to replace saturated and trans fats in your cooking and diet with omega-9-rich options like olive oil and avocado oil.
Support Heart Health: Omega-9 fatty acids help regulate cholesterol levels by increasing 'good' HDL cholesterol and decreasing 'bad' LDL cholesterol, supporting overall heart function.
Anti-Inflammatory Properties: Some omega-9 fatty acids, particularly oleic acid, have been shown to have anti-inflammatory effects that can aid in regulating the body's inflammatory response.

The Role of Omega-9 Fatty Acids

Omega-9 fatty acids are a class of monounsaturated fats, with oleic acid being the most common type found in our diet. Unlike omega-3 and omega-6 fatty acids, omega-9s are not classified as "essential" because the human body can produce them endogenously. However, incorporating them into your diet is still highly beneficial. Studies show that diets rich in omega-9s, such as the Mediterranean diet, are associated with better cardiovascular health, improved cholesterol levels, and potential anti-inflammatory effects. Replacing unhealthy saturated and trans fats with these monounsaturated fats can have a positive impact on overall well-being.

The Richest Omega-9 Food Sources

To answer the question, "where can I get omega-9 from?", the best place to start is with high-oleic plant-based oils and a variety of nuts and seeds. The following list details the most potent sources:

Olive Oil: A cornerstone of the Mediterranean diet, olive oil is one of the richest sources of omega-9, containing up to 83g per 100g, particularly in its extra virgin form.
Avocado and Avocado Oil: Both the fruit and its extracted oil are excellent sources. Avocado oil contains roughly 60g of omega-9 per 100g, making it a powerful dietary addition.
Almonds and Almond Oil: These nuts and their oil are loaded with omega-9, with almonds providing about 30g per 100g. Almond butter is another great option for boosting your intake.
Cashews and Cashew Oil: Cashews contain a substantial amount of omega-9, and cashew oil is an even more concentrated source, offering up to 73g per 100g.
Macadamia Nuts and Oil: Known for their buttery flavor, macadamia nuts are exceptionally high in omega-9 fatty acids.
Hazelnuts: These nuts are another delicious option for increasing your omega-9 intake.
Peanut Oil: This oil is a good source of omega-9, providing about 47g per 100g.
Canola Oil: While some varieties are higher than others, canola oil is a reliable source of omega-9.
Olives: Eating olives directly offers a significant dose of omega-9, along with other beneficial nutrients.
Sesame Oil and Sunflower Oil: Both of these plant-based oils also contribute a healthy amount of omega-9 to your diet.

Omega-9 Fatty Acids: A Comparison

To understand omega-9 in context, it is helpful to compare it with its more widely known counterparts, omega-3 and omega-6. While all are polyunsaturated fats, they differ in their structure, function, and whether they must be obtained from diet. This table provides a quick overview.


Characteristic	Omega-3	Omega-6	Omega-9
Essentiality	Essential (Must get from diet)	Essential (Must get from diet)	Non-Essential (Body can synthesize)
Main Food Sources	Oily fish (salmon, sardines), flaxseed, walnuts	Vegetable oils (safflower, sunflower), nuts, seeds	Olive oil, avocado oil, nuts (macadamia, almonds)
Classification	Polyunsaturated	Polyunsaturated	Monounsaturated
Main Role	Brain, heart health, anti-inflammatory	Cell growth, energy, may be pro-inflammatory in excess	Heart health, cholesterol regulation

Incorporating Omega-9 into Your Diet

Including more omega-9 in your meals is relatively simple, especially if you embrace the flavors of a Mediterranean-style diet. Start by using olive oil as your primary cooking oil for low- to medium-heat dishes, or as a dressing for salads and steamed vegetables. For snacks, replace processed junk food with a handful of nuts like almonds, cashews, or macadamias. Adding sliced avocado to sandwiches, salads, or toast is another delicious and easy way to boost your intake. For baking, consider substituting other oils with high-oleic sunflower oil or canola oil. Making small, consistent changes can lead to a significant increase in your omega-9 consumption, allowing you to reap the heart-healthy benefits. For more information on dietary recommendations and the health implications of various fats, you can consult reliable sources like the NIH Office of Dietary Supplements.

Conclusion

While your body can produce omega-9 fatty acids, their abundant presence in many healthy foods makes it simple and beneficial to increase your dietary intake. From the robust, fruity flavor of extra virgin olive oil to the satisfying crunch of almonds and the creamy richness of avocado, excellent food sources are widely available. Incorporating these fats into your diet helps support cardiovascular health by managing cholesterol levels and blood pressure. A balanced approach that includes a variety of healthy fats, rather than focusing on supplements, is the best strategy for reaping the full benefits of omega-9 and maintaining overall well-being. By making a conscious effort to include these items in your daily meals, you can take a proactive step towards better health.

Frequently Asked Questions

The primary omega-9 fatty acid found in food is oleic acid, which is the most common monounsaturated fatty acid in our diet and particularly abundant in olive oil.

While your body can synthesize omega-9 fatty acids, dietary intake from sources like olive oil and avocados is highly beneficial for supporting cardiovascular health, improving cholesterol levels, and leveraging other health-promoting compounds found in these foods.

Yes, omega-9 fatty acids are good for heart health. They can help reduce 'bad' LDL cholesterol while increasing 'good' HDL cholesterol, and may contribute to preventing the hardening of arteries.

Yes, although primarily found in plant-based sources, some animal products also contain omega-9. These can include certain fish like salmon and mackerel, as well as some meats and dairy products.

No, olive oil is simply one of the richest sources. Many other plant-based oils, nuts, seeds, and fruits like avocado and olives are also excellent providers of omega-9 fatty acids.

You can easily incorporate more omega-9 by using olive oil for cooking and dressings, snacking on nuts like almonds and cashews, and adding avocado to your sandwiches, salads, or toast.

The main difference is that omega-3 and omega-6 are 'essential' fatty acids that the body cannot produce and must be obtained from the diet. Omega-9 is 'non-essential' as the body can synthesize it, although dietary intake is still valuable.