Monounsaturated fat, Omega-9
Unsaturated or healthy fat, Omega 9; liquid at room temperature
- One of the healthy fats
- Found in plant foods; turns solid when chilled
- Eat in place of saturated & trans fats to benefit health
Health Benefits:
- help lower LDL (bad) cholesterol
- help grow and maintain cells
- deliver fat soluble vitamins
- alternate fuel source
Low intake of Monounsaturated fat, Omega-9
Symptoms of low Monounsaturated fat, Omega-9 intake
- Constantly cold
- Dry skin, Scaly rash, Dry eyes
- Fatigue
- Hormonal problems, Period stops
- Poor concentration
- Weakened immune system
Causes of low Monounsaturated fat, Omega-9 intake
- Monounsaturated fats are healthy fats
- Not getting recommended amount
Excess intake of Monounsaturated fat, Omega-9
Symptoms of excess intake of Monounsaturated fat, Omega-9
- Heartburn
- Increased inflammation
- Indigestion
- Insulin resistance
- Memory problems
- Weight gain; BMI increased
At risk for excess Monounsaturated fat, Omega-9
- Decreased inflammation
- Decreased LDL (bad) cholesterol
- Lower risk of heart disease
- Lower risk of stroke
- Weight loss
Monounsaturated fat, Omega-9 Content in Foods
Foods High in Monounsaturated fat, Omega-9
| Food | Serving Size | Monounsaturated Fat |
|---|---|---|
| Avocado | 1 medium | 19.7 g |
| Pepperoni | 3 oz | 17.6 g |
| Macadamia nuts | 1 oz | 16.7 g |
| Beef short ribs, braised | 3 oz | 16 g |
| Pork salami, dry | 3 oz | 13.6 g |
| Granola, homemade | 1 cup | 13 g |
| Hazelnuts | 1 oz | 13 g |
| Pork bratwurst, cooked | 3 oz | 12.5 g |
| Pecans | 1 oz | 12 g |
| Atlantic mackerel, cooked | 6 oz | 12 g |
| Skirt steak, cooked | 6 oz | 11.3 g |
| Pork ribs, roasted country style | 3 oz | 11 g |
| Ham, diced, roasted | 1 cup | 10.6 g |
| Chocolate mousse | 1 cup | 10 g |
| Kielbasa sausage, cooked | 3 oz | 10 g |
| Prime rib steak, cooked | 3 oz | 10 g |
| Avocado oil | 1 Tbsp | 9.9 g |
| Olive oil | 1 Tbsp | 9.9 g |
| Trail mix | 1 cup | 9.5 g |
| Almonds | 1 oz | 9 g |
| Parmesan cheese, low sodium, grated | 1 cup | 9 g |
| Peanut butter, smooth, unsalted | 2 Tbsp | 8.3 g |
| Pork back ribs, roasted | 3 oz | 8 g |
| Ground pork, cooked | 3 oz | 7.8 g |
| White chocolate | 3 oz | 7.7 g |
| Peanut butter, chunk style | 2 Tbsp | 7.4 g |
| Beef hamburger, pan fried | 3 oz | 7.1 g |
| Atlantic salmon, farmed, cooked | 6 oz | 7.1 g |
| Brazil nuts, Cashews | 1 oz | 6.8 g |
Foods Low in Monounsaturated fat, Omega-9
| Food | Serving Size | Monounsaturated Fat |
|---|---|---|
| Kale, chopped, cooked | 1 cup | 0.1 g |
| Yellow peaches, sliced | 1 cup | 0.1 g |
| Atlantic cod, Mahimahi, Scallops, cooked | 3 oz | 0.1 g |
| Baked beans, canned | 1 cup | 0.2 g |
| Multigrain toast | 1 slice | 0.2 g |
| Pinto beans, cooked | 1 cup | 0.2 g |
| Sugar apples | 1 cup | 0.3 g |
| Bagel | 1 unit | 0.4 g |
| Yellow sweet corn | 1 cup | 0.6 g |
| White tuna, canned, water packed | 3 oz | 0.7 g |
| Milk 1% | 1 cup | 0.7 g |
| Egg noodles, cooked | 1 cup | 0.9 g |
| Oatmeal, Quinoa, cooked | 1 cup | 1 g |
| Feta cheese | 1 oz | 1.3 g |
| Veggie burger | 3 oz | 1.5 g |
| Green olives | 5 olives | 1.7 g |
| Egg | 1 large | 1.8 g |
| Margarine | 1 tsp | 1.8 g |
| Yogurt, plain | 1 cup | 2.2 g |
| Turkey, roasted | 3 oz | 2.3 g |
| Brick cheese, Queso, Sharp cheddar cheese | 1 oz | 2.4 g |
| Corn chips | 1 oz | 2.6 g |
| White tuna, canned, oil packed | 3 oz | 2.8 g |
| Chocolate ice cream, soft serve | 1 cup | 3 g |
| Ricotta cheese | 1 cup | 3.3 g |
| Pork chops, w/fat, cooked | 3 oz | 4.3 g |
| Tofu, firm | 1 cup | 4.8 g |
| Almond butter | 1 Tbsp | 5.2 g |
| Milk chocolate coated peanuts | 10 pieces | 5.2 g |
| Potato chips | 1 oz | 5.3 g |
References
Diet and heart disease risk. (2021). Better Health. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart-disease-and-food
Bridges RD, M. (2020). Facts about monounsaturated fats. Medline Plus/NIH. https://medlineplus.gov/ency/patientinstructions/000785.htm
MedlinePlus. (2022). Facts about monounsaturated fats. National Library of Medicine. https://medlineplus.gov/ency/patientinstructions/000785.htm
Foods Highest in Monounsaturated Fats. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/monosaturated-fats/all/highest/household/common+sr+fndds+branded/no
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Healthy Fats 101: Everything You Need to Know. (2021). The Palm/South Beach Diet. https://palm.southbeachdiet.com/healthy-fats/
Fatty acids, total monounsaturated (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1292
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