Recommendations for Omega 3 (g/day)
Life Stage | Age | Men (AI) | Men (UL) | Women (AI) | Women (UL) |
---|---|---|---|---|---|
Infants | 0-6 months | 0.5* | - | 0.5* | - |
Infants | 6-12 months | 0.5* | - | 0.5* | - |
Children | 1-3 years | 0.7 | - | 0.7 | - |
Children | 4-8 years | 0.9 | - | 0.9 | - |
Children | 9-13 years | 1.2 | - | 1 | - |
Adolescents | 14-18 years | 1.6 | - | 1 | - |
Adults | 19-50 years | 1.6 | - | 1.1 | - |
Adults | 51-70 years | 1.6 | - | 1.1 | - |
Adults | > 70 years | 1.6 | - | 1.1 | - |
Pregnancy | 14-18 years | - | - | 1.4 | - |
Pregnancy | 19-50 years | - | - | 1.4 | - |
Breast-feeding | 14-18 years | - | - | 1.3 | - |
Breast-feeding | 19-50 years | - | - | 1.3 | - |
Best food sources of Omega 3
Food | Serving | Amount of Omega 3 (mg) | % of RDA for men | Rating | % of RDA for women | Rating |
---|---|---|---|---|---|---|
Flaxseed oil | 1 tbsp (14g) | 7196 | 449.8 | Excellent | 654.2 | Excellent |
Flaxseed | 1 oz (28g) | 6388 | 399.3 | Excellent | 580.7 | Excellent |
Chia seeds | 1 oz (28g) | 4915 | 307.2 | Excellent | 446.8 | Excellent |
Walnuts | 1 oz (28g) | 2542 | 158.9 | Excellent | 231.1 | Excellent |
Salmon, cooked | 3 oz (85g) | 1921 | 120.1 | Excellent | 174.6 | Excellent |
Herring, cooked | 3 oz (85g) | 1885.3 | 117.8 | Excellent | 171.4 | Excellent |
Tuna, cooked | 3 oz (85g) | 1414.4 | 88.4 | Excellent | 128.6 | Excellent |
Mackerel, cooked | 3 oz (85g) | 1208.7 | 75.5 | Excellent | 109.9 | Excellent |
Trout, cooked | 3 oz (85g) | 1050.6 | 65.7 | Excellent | 95.5 | Excellent |
Oysters | 3 oysters (140g) | 1036 | 64.8 | Excellent | 94.2 | Excellent |
Swordfish, cooked | 3 oz (85g) | 898.5 | 56.2 | Excellent | 81.7 | Excellent |
Carp, cooked | 3 oz (85g) | 766.7 | 47.9 | Excellent | 69.7 | Excellent |
Mussel, cooked | 3 oz (85g) | 736.1 | 46 | Excellent | 66.9 | Excellent |
Eel, cooked | 3 oz (85g) | 712.3 | 44.5 | Excellent | 64.8 | Excellent |
Halibut, cooked | 3 oz (85g) | 568.7 | 35.5 | Excellent | 51.7 | Excellent |
Soybeans, cooked | 1/2 cup (86g) | 514.5 | 32.2 | Excellent | 46.8 | Excellent |
Pollock, cooked | 3 oz (85g) | 484.5 | 30.3 | Excellent | 44 | Excellent |
Flounder, cooked | 3 oz (85g) | 478.6 | 29.9 | Excellent | 43.5 | Excellent |
Crab, cooked | 3 oz (85g) | 466.7 | 29.2 | Excellent | 42.4 | Excellent |
Quail, cooked | 3 oz (85g) | 458.2 | 28.6 | Excellent | 41.7 | Excellent |
Perch, cooked | 3 oz (85g) | 404.6 | 25.3 | Excellent | 36.8 | Excellent |
Clam, cooked | 3 oz (85g) | 336.6 | 21 | Excellent | 30.6 | Excellent |
Scallops, cooked | 3 oz (85g) | 336.6 | 21 | Excellent | 30.6 | Excellent |
Shrimp, cooked | 3 oz (85g) | 294.9 | 18.4 | Good | 26.8 | Excellent |
Snapper, cooked | 3 oz (85g) | 291.6 | 18.2 | Good | 26.5 | Excellent |
Rabbit, cooked | 3 oz (85g) | 289 | 18.1 | Good | 26.3 | Excellent |
Octopus, cooked | 3 oz (85g) | 277.1 | 17.3 | Good | 25.2 | Excellent |
Pecans | 1 oz (28g) | 276 | 17.3 | Good | 25.1 | Excellent |
Grouper, cooked | 3 oz (85g) | 225.3 | 14.1 | Good | 20.5 | Excellent |
Haddock, cooked | 3 oz (85g) | 225.3 | 14.1 | Good | 20.5 | Excellent |
Chicken breast filet, cooked | 3 oz (85g) | 221 | 13.8 | Good | 20.1 | Excellent |
Cheese | 2 oz (56g) | 204 | 12.8 | Good | 18.5 | Good |
Cuttlefish, cooked | 3 oz (85g) | 190.4 | 11.9 | Good | 17.3 | Good |
Milk, cow's | 1 cup (244g) | 183 | 11.4 | Good | 16.6 | Good |
Abalone, cooked | 3 oz (85g) | 165.8 | 10.4 | Good | 15.1 | Good |
Navy beans, cooked | 1/2 cup (91g) | 161 | 10.1 | Good | 14.6 | Good |
Crayfish, cooked | 3 oz (85g) | 156.4 | 9.8 | - | 14.2 | Good |
Pike, cooked | 3 oz (85g) | 154.7 | 9.7 | - | 14.1 | Good |
Heavy cream | 1 oz (28g) | 151 | 9.4 | - | 13.7 | Good |
Lamb lean, cooked | 3 oz (85g) | 148.7 | 9.3 | - | 13.5 | Good |
Kidney beans, cooked | 1/2 cup (88,5g) | 148.5 | 9.3 | - | 13.5 | Good |
Cod, cooked | 3 oz (85g) | 146.2 | 9.1 | - | 13.3 | Good |
Cheese ricotta | 1/2 cup (124g) | 139 | 8.7 | - | 12.6 | Good |
Brussels sprouts, cooked | 1/2 cup (78g) | 135 | 8.4 | - | 12.3 | Good |
Goose, cooked | 3 oz (85g) | 127.5 | 8 | - | 11.6 | Good |
Duck, cooked | 3 oz (85g) | 119 | 7.4 | - | 10.8 | Good |
Pinto beans, cooked | 1/2 cup (85,5g) | 117 | 7.3 | - | 10.6 | Good |
Avocado | small (100g) | 110 | 6.9 | - | 10 | - |
Sesame seeds | 1 oz (28g) | 105 | 6.6 | - | 9.5 | - |
Cauliflower, cooked | 1/2 cup (62g) | 104 | 6.5 | - | 9.5 | - |
Olive oil Extra Virgen | 1tbsp (14g) | 103 | 6.4 | - | 9.4 | - |
Turkey, cooked | 3 oz (85g) | 93.5 | 5.8 | - | 8.5 | - |
Broccoli florets, cooked | 1/2 cup (78g) | 92.8 | 5.8 | - | 8.4 | - |
Turnip greens | 1 cup (144g) | 92.1 | 5.8 | - | 8.4 | - |
Black beans, cooked | 1/2 cup (86g) | 90.5 | 5.7 | - | 8.2 | - |
Collards, cooked | 1/2 cup (95g) | 88.5 | 5.5 | - | 8 | - |
Mustard seeds | 1 tsp (3g) | 87.1 | 5.4 | - | 7.9 | - |
Cheese ricotta, low fat | 1/2 cup (124g) | 86.8 | 5.4 | - | 7.9 | - |
Cloves | 1 tsp (2g) | 85.6 | 5.4 | - | 7.8 | - |
Wild rice, cooked | 1/2 cup (82g) | 78 | 4.9 | - | 7.1 | - |
Raspberries | 1/2 cup (61,5g) | 77.5 | 4.8 | - | 7 | - |
Poppy seeds | 1 oz (28g) | 76.4 | 4.8 | - | 6.9 | - |
Egg large | 2 large (100g) | 74 | 4.6 | - | 6.7 | - |
Squash, cooked | 1/2 cup (90g) | 74 | 4.6 | - | 6.7 | - |
Pistachios | 1 oz (28g) | 73.4 | 4.6 | - | 6.7 | - |
Lobster, cooked | 3 oz (85g) | 73.1 | 4.6 | - | 6.6 | - |
Blackberries | 1/2 cup (72g) | 67.7 | 4.2 | - | 6.2 | - |
Kale, cooked | 1/2 cup (65g) | 67 | 4.2 | - | 6.1 | - |
Lychees | 1/2 cup (95g) | 62 | 3.9 | - | 5.6 | - |
Macadamia | 1 oz (28g) | 58 | 3.6 | - | 5.3 | - |
Alfalfa sprouts | 1 cup (33g) | 57.8 | 3.6 | - | 5.3 | - |
Green beans, cooked | 1/2 cup (62,5g) | 55.5 | 3.5 | - | 5 | - |
Romaine lettuce | 1 cup (47g) | 53.1 | 3.3 | - | 4.8 | - |
Bread, mulitgrain | 1 slice (26g) | 53 | 3.3 | - | 4.8 | - |
Pumpkin seeds | 1 oz (28g) | 50.7 | 3.2 | - | 4.6 | - |
Lima beans, cooked | 1/2 cup (94g) | 48.9 | 3.1 | - | 4.4 | - |
Arugula | 1 cup (28g) | 47.6 | 3 | - | 4.3 | - |
Strawberries | 1/2 cup (72g) | 46.8 | 2.9 | - | 4.3 | - |
Blackcurrants | 1/2 cup (56g) | 44.8 | 2.8 | - | 4.1 | - |
Butter | 1tbsp (14g) | 44.1 | 2.8 | - | 4 | - |
Blueberries | 1/2 cup (74g) | 42.9 | 2.7 | - | 3.9 | - |
Oregano | 1 tsp (1g) | 41.8 | 2.6 | - | 3.8 | - |
Cantaloupe | 1/2 cup (85g) | 39.1 | 2.4 | - | 3.6 | - |
Lentils, cooked | 1/2 cup (99g) | 36.7 | 2.3 | - | 3.3 | - |
Chickpeas, cooked | 1/2 cup (82g) | 35.3 | 2.2 | - | 3.2 | - |
Leek, cooked | 1/2 cup (52g) | 34.4 | 2.2 | - | 3.1 | - |
Sour cherries, pitted | 1/2 cup (77,5g) | 34.1 | 2.1 | - | 3.1 | - |
Veal lean, cooked | 3 oz (85g) | 34 | 2.1 | - | 3.1 | - |
Boysenberries | 1/2 cup (66g) | 33 | 2.1 | - | 3 | - |
Banana | medium (118g) | 31.9 | 2 | - | 2.9 | - |
Kiwifruit skin on | 1 medium (76g) | 31.9 | 2 | - | 2.9 | - |
Pine Nuts | 1 oz (28g) | 31.4 | 2 | - | 2.9 | - |
Radish | 4 medium (100g) | 31 | 1.9 | - | 2.8 | - |
Mango | 1/2 cup (82,5g) | 30.6 | 1.9 | - | 2.8 | - |
Honeydew | 1/2 cup (85g) | 28.1 | 1.8 | - | 2.6 | - |
Asparagus, cooked | 1/2 cup (90g) | 26.1 | 1.6 | - | 2.4 | - |
Chestnuts | 1 oz (28g) | 26 | 1.6 | - | 2.4 | - |
Hazelnuts | 1 oz (28g) | 24.4 | 1.5 | - | 2.2 | - |
Millet, cooked | 1/2 cup (87g) | 24.4 | 1.5 | - | 2.2 | - |
Dandelion greens | 1 cup (55g) | 24.2 | 1.5 | - | 2.2 | - |