All nutrients

Omega 9

Monounsaturated fats, mainly oleic acid. They are the dominant fat in olive oil, rapeseed oil, avocados and most nuts.

Sources: MedlinePlus (US National Library of Medicine)

Best food sources of omega 9

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

fats and oils72 foods measured

  1. 1Hazelnut oil75.4 g
  2. 2Olive oil, extra virgin73.1 g
  3. 3Almond oil69.9 g
  4. 4Avocado oil65.2 g
  5. 5Peanut oil64.2 g
  6. 6Apricot kernel oil60 g
  7. 7Rapeseed oil59.7 g
  8. 8Vegetable oil (average)59.2 g

fruits, vegetables, legumes and nuts360 foods measured

  1. 1Macadamia nut58.8 g
  2. 2Macadamia nut, grilled, salted54.7 g
  3. 3Hazelnut, grilled46.6 g
  4. 4Hazelnut44.2 g
  5. 5Pecan nut40.6 g
  6. 6Almond, (with peel)34.4 g
  7. 7Peanut, dry-grilled, salted33.5 g
  8. 8Almond, peeled, unpeeled or blanched33.4 g

miscellaneous142 foods measured

  1. 1Mayonnaise (70% fat and more), prepacked33.4 g
  2. 2Tartare sauce, prepacked32.7 g
  3. 3Bearnaise sauce, prepacked29.2 g
  4. 4Sauce, pepper, condiment, dip, prepacked27.9 g
  5. 5American-style sauce, prepacked25.5 g
  6. 6Burgundy-style sauce, prepacked25.3 g
  7. 7Olives, black, in oil (Greek olive)22.6 g
  8. 8Burger sauce, prepacked19.8 g

meat, egg and fish658 foods measured

  1. 1Taramasalata, prepacked32.1 g
  2. 2Cod liver, raw31 g
  3. 3Foie gras, duck's liver, whole, cooked29.6 g
  4. 4Foie gras, duck's liver, 30% pieces27.1 g
  5. 5Foie gras, block (average)27.1 g
  6. 6Foie gras, duck's liver, without pieces26.6 g
  7. 7Foie gras, duck's liver, 50% pieces26.4 g
  8. 8Goose liver pâté25.6 g

milk and milk products246 foods measured

  1. 1Plant-based cheese, with cashew, prepacked19.5 g
  2. 2Pyrénées cheese, from ewe's milk10.9 g
  3. 3Soft-ripened cheese, triple cream, around 40% fat10.6 g
  4. 4Mascarpone cheese, from cow's milk10.1 g
  5. 5Cream, Isigny10.1 g
  6. 6Gruyere cheese, from cow's milk9.55 g
  7. 7Semi-hard cheese, from ewe's milk9.5 g
  8. 8Corsica soft ripened cheese, from ewe's milk9.3 g

sugar and confectionery194 foods measured

  1. 1Chocolate spread with hazelnuts17.6 g
  2. 2Nougat17.6 g
  3. 3Chocolate and nut confectionery filled with praline16 g
  4. 4Dark chocolate bar, with dried fruits (nuts, almonds, raisin, praline)15.8 g
  5. 5Milk chocolate bar, with dried fruits (nuts, almonds, raisins, praline)15.6 g
  6. 6Madeleine biscuit (cookie)15.1 g
  7. 7White chocolate bar, with dried fruits (nuts, almonds, raisins, praline)14.7 g
  8. 8Dark chocolate bar, filled with praline14.3 g

cereal products113 foods measured

  1. 1Crouton with garlic, herbs or onions, prepacked16.8 g
  2. 2Croutons, plain, prepacked15.6 g
  3. 3Salty snacks, made from potato11.4 g
  4. 4Puffed salty snacks, made from potato10.6 g
  5. 5Corn chips or tortilla chips9.99 g
  6. 6Puffed salty snacks, made from maize/corn, with peanuts9.27 g
  7. 7Prawn crackers8.47 g
  8. 8Salty snacks7.63 g

Other36 foods measured

  1. 1Pastry, short crust, baked11.2 g
  2. 2Puff pastry, cooked10.4 g
  3. 3Shortbread dough, cooked8.49 g
  4. 4Shortbread dough, raw7.1 g
  5. 5Short crust pastry, raw6.94 g
  6. 6Puff pastry, pure butter, cooked6.8 g
  7. 7Puff pastry, raw5.94 g
  8. 8Pastry, short crust, pure butter, cooked5.16 g

beverages69 foods measured

  1. 1Cocoa powder, without sugar, powder, instant6.65 g
  2. 2Almond drink not sweet, not fortified, prepacked2.05 g
  3. 3Almond-based drink, sweet, fortified with calcium, prepacked1.57 g
  4. 4Malted cocoa or chocolate powder for beverage, with sugar1.17 g
  5. 5Coconut milk or coconut cream0.88 g
  6. 6Cocoa or chocolate powder, for beverages, with sugar0.81 g
  7. 7Coffee with milk or Cappuccino with chocolate, powder, instant0.81 g
  8. 8Coffee with milk or Cappuccino, powder, instant0.69 g

ice cream and sorbet17 foods measured

  1. 1Ice cream on stick, with chocolate coating5.05 g
  2. 2Ice cream, chocolate coated4.41 g
  3. 3Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce4.31 g
  4. 4Ice cream, luxury, in cup3.71 g
  5. 5Belle Helene pear dessert (cooked pear topped with hot chocolate sauce on a bed of vanilla ice cream)3.31 g
  6. 6Ice cream or sorbet or ice pop, flavoured (average)2.6 g
  7. 7Ice cream, cone (normal size)2.41 g
  8. 8Ice cream, in box2 g

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.