Omega-3, 6, and 9 Explained: Benefits, Ratios, and What’s In Your Olive Oil

Many people have heard about the health benefits of omega-3 fatty acids, but questions often remain: 

Is omega-6 inflammatory?

Does olive oil contain omega-3? 

How does the omega-3 to 6 ratio affect overall health? 

Are there other important omegas? 

While omega-3s get much of the spotlight, there are actually three main omegas in the diet: omega-3, omega-6, and omega-9. Each one has unique roles in cell structure, metabolism, and long-term wellness. Understanding how these fatty acids differ – and how optimizing their balance can influence inflammation, reduce the risk of cardiovascular disease, and more – can make a big impact on your day-to-day food choices. And it doesn’t have to be complicated. 

In this post, we’ll break down the benefits and drawbacks of each type, explore the omegas in olive oil (including the omega-6 in olive oil and omega-3 fatty acids in olive oil), and answer some common questions like “does olive oil have omega-3 fatty acids?” and “what is the olive oil omega-3 to 6 ratio?”

Why are Omega Fatty Acids Important? 

Omega fatty acids are important nutrients that play significant roles in our health.  Together, they help maintain energy, protect long-term health, and support cell structure and function throughout the body. 

Omega-3 and Omega-6 are both considered essential nutrients. Essential nutrients are nutrients that the body either can’t make or can’t make sufficient amounts, so we need to get them from food. Essential nutrients include certain vitamins, minerals, amino acids, and fatty acids that are crucial for survival and health.

Omega-9, while important, is considered a non-essential nutrient. Non-essential nutrients are those the body can produce on its own, even when we don’t get them directly from food. 

The Big Three: Differences Between Omega 3, Omega 6, and Omega 9

Omega-3

Omega-3’s are a type of polyunsaturated fatty acid. Because the human body can’t synthesize them from other compounds, they are considered essential, meaning that we need to consume omega-3 through food. Omega-3s are essential for brain function, heart health, reducing inflammation, and supporting vision. Their protective benefits have been attributed primarily to their anti-inflammatory properties. 

Types of Omega 3:

• There are three types of omega-3 found in the diet: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
  
  

Health benefits of Omega 3:

• ALA appears to support heart health
• EPA reduces inflammation and has been associated with reduced symptoms of depression.
• DHA makes up about eight percent of the brain’s weight and is very involved in brain development and function.  

Sources of Omega 3:

• EPA and DHA are the most absorbable forms of omega-3 and are found primarily in oily fish. These omega-3s are actually synthesized by microalgae and not by the fish, so as the microalgae move up the food chain as other organisms consume them, the fish acquire the omega-3s. This is why algae-based omega-3 supplements are available.
• ALA, found in foods like walnuts, chia seeds, and flax seeds, is converted to EPA and DHA in the body. However, the process is not very efficient so someone needs to eat a larger amount of these foods to obtain even close to the same level of EPA or DHA.

Omega-6

Omega-6s, also a type of polyunsaturated fats, are considered a  essential and support growth, development, and normal metabolism. However, balance between omega-6 and omega-3 is important, as excessive intake of omega-6 without sufficient intake of omega-3 may promote inflammation. 

Types of Omega 6:

• The main types of omega-6 in the diet are linoleic acid (LA) and arachidonic acid (AA). Gamma-linolenic acid (GLA) is found in much smaller amounts. Dihomo-gamma-linolenic acid (DGLA) is produced in the body from GLA rather than being consumed in large quantities from food.
  

 

Health Benefits of Omega 6:

• LA is involved in cell structure, growth and development, hair health, and wound healing. It also is a precursor to other compounds that play roles in things like blood clotting, immune system function, and inflammation. 
• AA is involved in cell membranes and as a precursor to signaling molecules in the body.
• GLA and DGLA are very small amounts of the omega-6’s but do play important roles in inflammatory regulation
  

   

Sources of Omega 6:

• LA, the primary omega-6, is considered an essential nutrient. It’s found mostly in vegetable oils (such as soybean, corn, safflower, and sunflower) as well as in nuts and seeds.
• AA is made in the body from LA and also found in animal products like meat, poultry, and eggs, and meat.
  
  

Issue with Omega 6:

• Having too much omega-6 in the diet and not enough omega-3 has been associated with adverse health outcomes.
• The standard American diet is associated with larger amounts of seed oils, meat, and ultraprocessed foods and therefore has a high ratio of omega 6 to omega 3.
• The Mediterranean diet is associated with a lower (and healthier) ratio of omega 6 to omega 3 because it contains healthier oils and less processed foods.

Omega-9 

Omega-9 fatty acids are less well known but also very important. They are a monounsaturated fat and while they are considered a non-essential nutrient since the body can produce them, they have been shown to be important for health. 

Types of Omega 9:

• Oleic acid is the most abundant omega-9 fatty acid
  
  

Omega 9 Health Benefits:

• Omega-9 fatty acids have been associated with anti-inflammatory effects, healthy cholesterol levels, improved blood sugar control and possible anti-cancer benefits. The effects seem to be most pronounced when these fats are consumed in place of saturated fats.
  
  

Sources of Omega 9:

• High amounts of oleaic acid is found in olive oil, avocados, and canola oil. 
  
  

There is no official recommendation for how much omega-9 to have compared to other omegas, but they are considered an important nutrient to consume on a regular basis. Switching to fats containing omega 9 instead of omega 6 is an easy way to reduce the omega 6:3 ratio.

 

What’s the ideal ratio of omegas?

The ratio of the American Diet is generally around 15:1 to almost 17:1 of omega-6 to omega 3. Most studies indicate that this ratio is much higher than ideal, and while the optimal ratio may depend upon specific health concerns, most studies recommend lowering the intake of omega 6 till a ratio of 4:1 max is achieved. In fact, the most recommended ratios are 1:1 and 2:1.

Organizations such as The American Heart Association recommend focusing on increasing omega-3 fatty acids and limiting ultraprocessed foods rather than fixating on restricting whole foods sources of omega-6.  There is no official recommendation for omega-9 fatty acids because they are non-essential, but many omega-9-rich foods have been associated with many health benefits and should be included in the diet. 

Should Omega-6 Fatty Acids Be Avoided? 

While omega-6 fatty acids are often looked at in the media as being pro-inflammatory, we do need some in the diet to support normal body function, such as to support cell structure. 

Inflammation becomes a concern when omega-6 fatty acids are consumed in excess from nutrient-poor sources like packaged snacks. Ideally, omega-6 intake should come from whole food sources like nuts and vegetables in the context of a diet that is rich in omega-3s and 9s—more on ratios soon. 

Where omega-6 intake can become an issue is when large quantities are consumed via ultraprocessed foods and omega-3 intake is minimal. This diet pattern has been linked to pro-inflammatory effects that drive disease risk. 

How to Balance Omega Fatty Acids with Food

The balance of omegas in your diet doesn’t just depend on the type of food, by the way—it can vary within each food, too. This is because most foods naturally contain a variety of different fats. For example, nuts, seeds, and plant oils often contain monounsaturated fats as well as saturated and polyunsaturated fats in different  proportions. Animal proteins like fish, poultry, and meat also contain different blends of fatty acids. For the most part, a single food can give you multiple types of fat. It’s the variety—and how you combine these foods in your diet—that influences your overall omega profile. This is one reason why it’s beneficial to include a wide variety of foods. 

Omegas in olive oil 

With the many known health benefits of olive oil, you may be wondering, does olive oil contain omega 3s? Is there omega-6 in olive oil? The answer is yes and yes. Here is the breakdown of omegas in extra virgin olive oil: 

• Omega 9 in olive oil (as oleic acid) 55-83%
• Omega 6 in olive oil (as linoleic acid) 3.5-21%
• Omega 3 in olive oil (as alpha-linolenic acid) trace to 1.5%

This means that the average omega-6 to omega-3 ratio of extra virgin olive oil is about 8.1. Refined olive oil tends to skew higher, closer to 13.1 to 20.1. 

That said, just because this ratio is higher than the recommended ratio, it’s important to keep in mind that the omega-9s in olive oil are thought to be responsible for many of the health benefits of olive oil and that olive oil actually contains very little omega-6 fatty acids. 

Pro Tip: Combining olive oil with omega-3-rich foods is a great way to boost your intake. 

For example:

• Serve sardines drizzled with extra virgin olive oil
• Poach salmon in olive oil
• Add walnuts to a salad and toss with an olive-oil based dressing.

Making a habit of incorporating olive oil and omega-3s in everyday meals and snacks can help support good intake of these nutrients to promote optimal health. 

Optimizing omegas in everyday eating 

Many health experts recommend striving for a ratio of 4:1 or lower in your regular diet. 

When it comes to optimizing omega intake through diet, rather than obsessing over grams, put an emphasis on incorporating lots of omega-3 and omega-9 food sources and consuming whole food sources of omega-6 food sources and keeping ultraprocessed food to a minimum. 

• Focus on healthy daily patterns and routines, for example:Boosting omega-3 intake with oily fish (think: salmon, sardines, mackerel), chia seeds, ground flax (grinding helps enhance absorption), and consider a supplement if needed. 
• Choose whole, minimally processed omega-6 fatty acid options, like nuts, seeds, and eggs.
• Keep ultraprocessed foods and high amounts of seed oils to a minimum to avoid poor omega-6 to omega-3 ratio intake
• Make olive oil your everyday omega-9 fat. 
  
  

Here is a sample menu that supports a healthy ratio of omega-6 to omega-3s while also layering in plenty of omega-9s. 

Breakfast 

Chia-Flax Hemp Pudding

• ¾ cup unsweetened almond milk
• 2 Tbsp chia seeds (ALA omega-3)
• 1 Tbsp ground flaxseed (ALA omega-3)
• 1 Tbsp hemp seeds (ALA omega-3 + balanced omega-6)
• ½ cup berries
• 1 tsp olive oil drizzle (omega-9)
  
  

Mid-Morning Snack

Greek Yogurt with Walnuts & Flax

• ¾ cup plain Greek yogurt
• 1 Tbsp walnuts (small portion for flavor & plant omega-3s, limited omega-6 load)
• 1 tsp ground flaxseed (ALA-omega-3)

Lunch

Lentil-Avocado-Hemp Salad

• ¾ cup cooked lentils (plant protein, moderate omega-6)
• ½ avocado (omega-9)
• 2 Tbsp hemp seeds (ALA omega-3)
• 3 cup leafy greens + cucumber + bell pepper
• Salad Dressing: 1 Tbsp EVOO (omega-9) + lemon
  
  

Afternoon Snack

Veggies + Guacamole + Flax Crackers

• Carrot and cucumber sticks
• ½ cup guacamole (avocado + EVOO + lime)
• 1–2 flaxseed crackers (extra omega-3 ALA)
  
  

Dinner

Salmon & Greens

• 6 oz wild-caught salmon ( EPA/DHA omega-3)
• Steamed broccoli & kale with 1 Tbsp EVOO
• ½ cup roasted sweet potato with 1 tsp EVOO
• Side salad with arugula + 1 Tbsp walnuts + olive oil vinaigrette
  
  

Evening Treat

Dark Chocolate & Herbal Tea

• 1 oz dark chocolate (85% cacao)
• Chamomile or mint tea

Main Takeaways

Hopefully you found this exploration of omega-3, omega-6, and omega-9 helpful.  When it comes to following a healthy diet pattern, rather than fixating too much on exactly how many grams you are having of each type of omega, make a habit of putting together balanced meals and snacks that are rich in omega-3 fatty acids, using olive oil as a go-to ingredient, and avoiding ultraprocessed foods. 

Frequently Asked Questions

Does olive oil have omega 3?

Yes, but only trace amounts. It’s best combined with omega-3-rich foods.

Is omega-6 always inflammatory?

No. Whole food sources are healthy — the issue is excess intake from ultraprocessed foods with poor omega-6 to omega-3 ratios.

Does olive oil have omega 6?

Yes, but small amounts and much lower compared to other vegetable oils (like soybean or sunflower oil, which can be 50%+ omega-6). This means olive oil is not a major contributor to omega-6 overload in the diet. Olive oil’s main fat is omega-9.

Does olive oil have omega-9?

Yes! That’s where olive oil shines. 55–83% of extra virgin olive oil is oleic acid, an omega-9 fatty acid. This is the primary reason olive oil is linked to reduced inflammation, better heart health, and other Mediterranean diet benefits.

Which omega is the healthiest?

All three are important for our health. Omega-3s are the most anti-inflammatory, omega-6s are necessary in balance, and omega-9s (especially oleic acid in olive oil) provide protective effects.

What’s the best omega-3 to 6 ratio?

Ideally 1:1 to 4:1. The average Western diet is much higher (closer to 15:1), which increases inflammation risk.

Which oil is highest in omega-3?

• Flaxseed oil is the richest plant source, with about 50%+ ALA omega-3s.
• Chia seed oil and hemp seed oil are also strong plant-based sources.
• For marine sources, fish oil and algal oil supplements provide EPA and DHA, which are the most bioavailable forms of omega-3.

What oils have omega-6?

Many seed and vegetable oils are high in omega-6, including:

• Soybean oil (~50% omega-6)
• Corn oil (~58% omega-6)
• Sunflower oil (~60–70% omega-6)
• Safflower oil (~75% omega-6)

These can drive the omega-6/omega-3 imbalance in the modern diet if consumed excessively through ultraprocessed foods.

What oil has the most omega-9?

• Olive oil is one of the richest sources, with 55–83% oleic acid.
• Avocado oil and almond oil are also high in omega-9.

 Replacing saturated fats (like butter or lard) with these oils is associated with improved cardiovascular health.

Is omega-9 good or bad for you?

Omega-9 is considered good for health. While it’s not essential (your body can produce it), higher dietary intake – especially from olive oil – has been linked to:

• Reduced inflammation
• Lower risk of cardiovascular disease
• Improved insulin sensitivity
• Potential anti-cancer properties in early research