Oleic Acid
The main monounsaturated fat in olive oil.
What is Oleic Acid?
Oleic acid is the most common monounsaturated fatty acid and an omega-9 fat. It is the signature fat of olive oil and is abundant in avocados and many nuts. The body can make oleic acid itself, so it is not essential, but it is considered a heart-friendly fat.
Health benefits of Oleic Acid
- The primary fat behind olive oil's heart-health reputation
- Helps lower LDL cholesterol when it replaces saturated fat
- Stable for cooking thanks to its single double bond
- A major, well-tolerated source of energy
Top food sources of Oleic Acid
See full rankingOlive oil, avocado, almonds, pecans, peanuts and canola oil. Values shown per 100 g.
Oil, sunflower, high oleic (70% and over)
82,630 mg
Oil, hazelnut
77,800 mg
Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)
74,837 mg
Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%)
73,700 mg
Oil, industrial, canola, high oleic
71,775 mg
Oil, olive, salad or cooking
71,269 mg
Shortening, industrial, soy (partially hydrogenated ) for baking and confections
70,967 mg
Oil, industrial, canola (partially hydrogenated) oil for deep fat frying
70,081 mg
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)
69,970 mg
Oil, almond
69,400 mg
Oil, avocado
67,889 mg
Oil, canola
61,744 mg
How much Oleic Acid do you need?
There is no Daily Value for oleic acid; it falls under total and monounsaturated fat. Olive-oil-rich diets are naturally high in it.
Oleic Acid deficiency
There is no requirement because the body produces oleic acid; deficiency is not a concern.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Related nutrients
Frequently asked questions
What does Oleic Acid do?
Oleic acid is the most common monounsaturated fatty acid and an omega-9 fat. It is the signature fat of olive oil and is abundant in avocados and many nuts. The body can make oleic acid itself, so it is not essential, but it is considered a heart-friendly fat.
How much Oleic Acid do I need per day?
There is no Daily Value for oleic acid; it falls under total and monounsaturated fat. Olive-oil-rich diets are naturally high in it.
Which foods are highest in Oleic Acid?
Per 100 g, some of the richest sources are Oil, sunflower, high oleic (70% and over), Oil, hazelnut, Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce), Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%), Oil, industrial, canola, high oleic.
What happens if I don't get enough Oleic Acid?
There is no requirement because the body produces oleic acid; deficiency is not a concern.