Fatty acids: omega 3, 6 and 9

The fatty acid profile of olive oil

Extra virgin olive oil consists predominantly of monounsaturated fatty acids. A typical profile: oleic acid (omega 9, monounsaturated) 70–80 %, linoleic acid (omega 6, polyunsaturated) 5–15 %, alpha-linolenic acid (omega 3, polyunsaturated) 0.5–1.5 %, palmitic and stearic acid (saturated) 10–18 %.

Omega 9 – oleic acid

Oleic acid is the dominant fatty acid in olive oil. It is chemically comparatively stable because it has only one double bond. That is why extra virgin olive oil tolerates normal frying and sautéing better than many polyunsaturated oils.

Omega 6 and omega 3

Linoleic acid (omega 6) and alpha-linolenic acid (omega 3) are essential: the body cannot produce them itself, so they must be obtained through food. Olive oil provides both in a moderate, balanced ratio – however, it is not an omega-3 source in the strict sense; oily sea fish, flaxseed or rapeseed oil are better sources for that.

The approved EU claim

“Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels.” This claim is approved for foods with a high proportion of unsaturated fatty acids – such as extra virgin olive oil. Further statements about individual diseases are not permitted for foods.

In the kitchen

• Cold: over salad, tomatoes, cheese, soups and grilled vegetables – this preserves aroma and nutrients.
• Warm: well suited for frying and braising at medium heat.
• Not suitable: very high, prolonged deep-frying – the price of a good virgin oil is simply not worth it for that.