Omega-9 Fats

Unlike omega-3 and -6 fats, omega-9 fats are produced in the body and are considered non-essential fats. Although they are non-essential, they are still important and should be part of a healthy diet. The two types of omega-9 fats that are more well-known are:

  • Oleic acid
  • Erucic acid

Amongst the two, oleic acid is widely studied in the scientific community for its health benefits. Oleic acid, which is found predominantly in olive oil, is known to reduce ‘the bad’ LDL cholesterol levels when it is used in place of saturated fats. The substitution consequently reduces one’s risk for heart disease.

Foods With Omega-9 Fats

Foods With Oleic Acid:

  • Flaxseeds
  • Hemp seeds
  • Olive oil
  • Safflower oil
  • Sunflower oil
  • Canola oil
  • Almonds
  • Avocadoes
  • Cashews
  • Walnuts
  • Macadamia nuts

Foods With Erucic Acid:

  • Rapeseed
  • Mustard seed


How Much Omega-9 Fats Do You Need?

Because omega-9 fats are non-essential fats, there is no specific amount of intake recommended for omega-9 fats. However, if you are using an added fat such as oil, salad dressings, condiments and spreads, the Eating Well with Canada’s Food Guide recommends choosing unsaturated fats, which includes omega-9 fats, and eating no more than 30 to 45mL (2 to 3 tablespoons) per day.