List of Omega-3 Food Sources in Grams

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jb_2011
jb_2011 Posts: 1,029 Member
in Food and Nutrition
From the book " Anti-Inflammatory Foods for Health" by Barbara Rowe and Lisa Davis.

The authors state "There is no set recommended daily allowance (RDA) for the intake of omega-3 fatty acids. There is some consensus, however, thatn and acceptable intake of omega-3s should be between 1 and 2 grams per day."

Food Item followed by Omega-3 content in grams.

Fish/Seafood (4 ounces)
Mackerel 2.2
Sardines 1.8
Herring 1.4
Salmon 1.7
Swordfish 1.7
Bluefish 1.7
Cod 0.6
Crab, soft shell 0.6
Scallops 0.5
Tuna (canned in water) 0.3
Lobster 0.1

Nuts/Seeds (1 ounce)
Flaxseeds 1.8
Walnuts (14 halves) 2.6
Pecans 0.3

Grains/Beans (1/2 cup)
Soybeans, cooked 0.5
Tofu 0.4

Greens (1/2 cup cooked)
Spinach 0.1
Kale 0.1
Collard Greens 0.1

Oils (1 tablespoon)
Flaxseed oil 6.9
Canola oil 1.3
Walnut oil 1.4
Olive oil 0.1

Replies

  • lizziebeth1028
    lizziebeth1028 Posts: 3,602 Member
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    Excellent list, thank you! I wish I liked fish more:( Tuna is about the only one I can stand. But I love nuts and seeds and I swear I could drink olive oil from the bottle lol!
  • lockef
    lockef Posts: 466
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    Grass fed beef is a great source of Omega 3 fa's as well.

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