Pawel Malczewski
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 | - |
