Can Olive Oil Alone Meet Your Daily Omega 3 Needs?

Imagine you’re standing in your kitchen, eyeing a glistening fillet of salmon – your dinner for the night. You know this dish is a powerhouse of omega-3 fatty acids, but then your gaze shifts to the bottle of olive oil resting on your countertop. As you drizzle a generous amount of the rich, golden liquid over the salmon, you wonder: “Does olive oil have omega 3?”

Well, that’s the question we’re going to explore today. Olive oil is known worldwide for its numerous health benefits, but does it contain these all-important omega-3 fatty acids?

Let’s dive in and find out.

Why Do You Need Omega 3?

Omega-3 fatty acids are essential fat, crucial for your health. But your body cannot produce them alone. Thus, you must get it from your diet or through supplementation.

These polyunsaturated fats are crucial components of the membranes surrounding every cell in your body. They provide calories to give your body energy and have significant functions in your heart, blood vessels, lungs, immune system, and endocrine (hormone) system.

Among several types of omega-3, the most important are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). They promote brain function, cardiovascular and eye health and reduce inflammation.

Does Olive Oil Have Omega 3?

Olive oil contains omega-3 fatty acids, but the amount is tiny, specifically 0.1 grams per tablespoon. This amount is less than 1% of its total fatty acids.

The primary fatty acid in olive oil is oleic acid, a monounsaturated fat connected to heart health and improved blood sugar control.

While olive oil can contribute to your overall omega-3 intake, it shouldn’t be your primary source to increase your omega-3 levels. Foods like fatty fish (salmon, mackerel, sardines), walnuts, chia seeds, flaxseeds, and hemp seeds are much richer sources. Or try a fish oil supplement.

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Does Olive Oil Have Omega 6 And Omega 9?

Yes, olive oil contains both omega-6 and omega-9 fatty acids.

Omega-6 fatty acids are another essential fat your body needs but can’t produce alone; you must get it from dietary sources. Omega-9 fatty acids, on the other hand, are not classified as “essential” because your body can produce them.

Olive oil contains small omega-6 fatty acids, typically about 10% of the total fat.

On the other hand, olive oil contains omega-9, oleic acid: the primary fatty acid of this oil. This monounsaturated fat comprises 55-83% of the total fat content in olive oil. Research has shown that oleic acid has several health benefits, including reducing inflammation and improving heart health.

Although olive oil does contain omega-3, omega-6, and omega-9 fatty acids, its main health benefits come from its high concentration of monounsaturated fats.

EPA and DHA from Olive Oil

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the most beneficial omega-3 fatty acids linked to many health benefits, including heart health, brain health, and reduced inflammation.

When it comes to olive oil, however, it’s not a significant source of EPA and DHA. Olive oil contains a form of omega-3 called alpha-linolenic acid (ALA), which is not as beneficial as EPA and DHA.

Your body can convert some ALA to EPA and DHA, but the process is ineffective. Out of the total amount of ALA, only a small percentage of 1-10% is converted into EPA, and 0.5-5% is converted into DHA.

Does Olive Oil Have Omega 3: Is The Amount Sufficient?

Is Olive Oil Sufficient As A Sole Source For Your Omega 3 Needs?

Although olive oil contains omega-3 fatty acids (ALA), it is not a significant source of this essential nutrient. Additionally, the body does not use the omega-3 in olive oil as effectively as the forms of omega-3 found in fatty fish (EPA and DHA).

Besides, the conversion of ALA to EPA and DHA in the body is limited and inefficient. So, relying only on olive oil for omega-3 intake may not provide enough EPA and DHA for reduced inflammation and better cardiovascular health.

So, incorporate diverse sources into your diet for sufficient omega-3, such as –

  • fatty fish
  • Walnuts
  • chia seeds
  • Flaxseeds
  • fish oil or algal oil supplement.

How Much Omega 3 Does Your Body Require?

The amount of omega-3 your body requires depends on your age, sex, and life stage.

The National Institutes of Health (NIH) suggests an Adequate Intake (AI) of 1.6 grams per day for adult men and 1.1 grams per day for adult women.

Pregnant and breastfeeding women have a slightly higher need, around 1.3 to 1.4 grams per day. Can breastfeeding moms take creatine – let’s discover.

These values refer to omega-3 fatty acids, including ALA, EPA, and DHA.

However, for heart health, health experts recommend a higher intake of the specific omega-3 fats EPA and DHA, typically around 250-500mg per day for healthy adults.

So, consult your healthcare provider to determine the correct dosage before starting omega 3.

Does Extra Virgin Olive Have Omega 3?

While extra virgin olive oil does contain omega-3 fatty acids, the levels are relatively low.

Extra virgin olive oil (EVOO) is the highest quality and least processed olive oil, rich in flavor and health benefits. The primary fatty acid in EVOO is oleic acid, a monounsaturated fat that makes up most of its fat content. Omega-3 fatty acids in EVOO account for less than 1% of the total fat content.

Olive Oil Omega-3 To 6 Ratio

The omega-3 to omega-6 fatty acids ratio in olive oil is generally relatively low, with about 10% omega-6 fatty acids and less than 1% omega-3 fatty acids. Therefore, the ratio of omega-3 to omega-6 in olive oil might be approximately 1:10.

The ideal dietary ratio of omega-6 to omega-3 fatty acids is a topic of ongoing research, but most nutrition experts suggest aiming for a ratio between 1:1 and 4:1. However, the typical Western diet is often closer to a 15:1 or 20:1 ratio, not that beneficial to health.

Omega-3 fatty acids have strong anti-inflammatory properties and can successfully block the production of interleukin 1 beta (IL-1 beta), tumor necrosis factor-alpha (TNF alpha), and interleukin-6 (IL-6). On the other hand, Omega-6 fatty acids promote inflammation.

If your diet contains more omega-6 than omega-3, it can lead to an increase in inflammation. On the other hand, if you eat more omega-3 than omega-6, it can help to reduce inflammation.

In short, omega-3 reduces inflammation, while omega-6 can increase it.

Now, regarding olive oil’s omega-6 to omega-3 ratio, it may not be an ideal ratio. However,  its high amount of heart-healthy monounsaturated fats and a relatively lower proportion of omega-6 than many other oils is generally considered beneficial for health.

Benefits Of Olive Oil

Olive oil benefits a nutritious diet despite low omega-3 fatty acid content.

  • Cognitive Function: Some research suggests that regular consumption of olive oil could help slow cognitive decline and improve brain function.
Benefits of Olive Oil


How much extra virgin olive oil to consume per day?

The recommended daily intake of olive oil is 1 tablespoon (15 ml). But it varies based on age, gender, weight, height, and physical activity.

What oil is highest in omega-3?

Flaxseed oil has the highest alpha-linolenic acid (ALA) omega-3 content of all oils. However, canola, soybean, walnut, and wheat germ oils are also rich in omega-3.

Bottom Line

Does olive oil have omega 3?

While olive oil has numerous health benefits, it is not a significant source of omega-3 fatty acids. To meet your omega-3 needs, include other sources like fatty fish or flaxseeds. But including olive oil in your diet can still be a healthy and beneficial choice.

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