Nutrition Myths
Omega 3 rich foods

Recommendations for Omega 3 (g/day)

Life StageAgeMen (AI)Men (UL)Women (AI)Women (UL)
Infants0-6 months0.5*-0.5*-
Infants6-12 months0.5*-0.5*-
Children1-3 years0.7-0.7-
Children4-8 years0.9-0.9-
Children9-13 years1.2-1-
Adolescents14-18 years1.6-1-
Adults19-50 years1.6-1.1-
Adults51-70 years1.6-1.1-
Adults> 70 years1.6-1.1-
Pregnancy14-18 years--1.4-
Pregnancy19-50 years--1.4-
Breast-feeding14-18 years--1.3-
Breast-feeding19-50 years--1.3-
For Table Legend & Data Sources Information click here.

Best food sources of Omega 3

FoodServingAmount of Omega 3 (mg)% of RDA
for men
Rating% of RDA
for women
Flaxseed oil1 tbsp (14g)7196449.8Excellent654.2Excellent
Flaxseed1 oz (28g)6388399.3Excellent580.7Excellent
Chia seeds1 oz (28g)4915307.2Excellent446.8Excellent
Walnuts1 oz (28g)2542158.9Excellent231.1Excellent
Salmon, cooked3 oz (85g)1921120.1Excellent174.6Excellent
Herring, cooked3 oz (85g)1885.3117.8Excellent171.4Excellent
Tuna, cooked3 oz (85g)1414.488.4Excellent128.6Excellent
Mackerel, cooked3 oz (85g)1208.775.5Excellent109.9Excellent
Trout, cooked3 oz (85g)1050.665.7Excellent95.5Excellent
Oysters3 oysters (140g)103664.8Excellent94.2Excellent
Swordfish, cooked3 oz (85g)898.556.2Excellent81.7Excellent
Carp, cooked3 oz (85g)766.747.9Excellent69.7Excellent
Mussel, cooked3 oz (85g)736.146Excellent66.9Excellent
Eel, cooked3 oz (85g)712.344.5Excellent64.8Excellent
Halibut, cooked3 oz (85g)568.735.5Excellent51.7Excellent
Soybeans, cooked1/2 cup (86g)514.532.2Excellent46.8Excellent
Pollock, cooked3 oz (85g)484.530.3Excellent44Excellent
Flounder, cooked3 oz (85g)478.629.9Excellent43.5Excellent
Crab, cooked3 oz (85g)466.729.2Excellent42.4Excellent
Quail, cooked3 oz (85g)458.228.6Excellent41.7Excellent
Perch, cooked3 oz (85g)404.625.3Excellent36.8Excellent
Clam, cooked3 oz (85g)336.621Excellent30.6Excellent
Scallops, cooked3 oz (85g)336.621Excellent30.6Excellent
Shrimp, cooked3 oz (85g)294.918.4Good26.8Excellent
Snapper, cooked3 oz (85g)291.618.2Good26.5Excellent
Rabbit, cooked3 oz (85g)28918.1Good26.3Excellent
Octopus, cooked3 oz (85g)277.117.3Good25.2Excellent
Pecans1 oz (28g)27617.3Good25.1Excellent
Grouper, cooked3 oz (85g)225.314.1Good20.5Excellent
Haddock, cooked3 oz (85g)225.314.1Good20.5Excellent
Chicken breast filet, cooked3 oz (85g)22113.8Good20.1Excellent
Cheese2 oz (56g)20412.8Good18.5Good
Cuttlefish, cooked3 oz (85g)190.411.9Good17.3Good
Milk, cow's1 cup (244g)18311.4Good16.6Good
Abalone, cooked3 oz (85g)165.810.4Good15.1Good
Navy beans, cooked1/2 cup (91g)16110.1Good14.6Good
Crayfish, cooked3 oz (85g)156.49.8-14.2Good
Pike, cooked3 oz (85g)154.79.7-14.1Good
Heavy cream1 oz (28g)1519.4-13.7Good
Lamb lean, cooked3 oz (85g)148.79.3-13.5Good
Kidney beans, cooked1/2 cup (88,5g)148.59.3-13.5Good
Cod, cooked3 oz (85g)146.29.1-13.3Good
Cheese ricotta1/2 cup (124g)1398.7-12.6Good
Brussels sprouts, cooked1/2 cup (78g)1358.4-12.3Good
Goose, cooked3 oz (85g)127.58-11.6Good
Duck, cooked3 oz (85g)1197.4-10.8Good
Pinto beans, cooked1/2 cup (85,5g)1177.3-10.6Good
Avocadosmall (100g)1106.9-10-
Sesame seeds1 oz (28g)1056.6-9.5-
Cauliflower, cooked1/2 cup (62g)1046.5-9.5-
Olive oil Extra Virgen1tbsp (14g)1036.4-9.4-
Turkey, cooked3 oz (85g)93.55.8-8.5-
Broccoli florets, cooked1/2 cup (78g)92.85.8-8.4-
Turnip greens1 cup (144g)92.15.8-8.4-
Black beans, cooked1/2 cup (86g)90.55.7-8.2-
Collards, cooked1/2 cup (95g)88.55.5-8-
Mustard seeds1 tsp (3g)87.15.4-7.9-
Cheese ricotta, low fat1/2 cup (124g)86.85.4-7.9-
Cloves1 tsp (2g)85.65.4-7.8-
Wild rice, cooked1/2 cup (82g)784.9-7.1-
Raspberries1/2 cup (61,5g)77.54.8-7-
Poppy seeds1 oz (28g)76.44.8-6.9-
Egg large2 large (100g)744.6-6.7-
Squash, cooked1/2 cup (90g)744.6-6.7-
Pistachios1 oz (28g)73.44.6-6.7-
Lobster, cooked3 oz (85g)73.14.6-6.6-
Blackberries1/2 cup (72g)67.74.2-6.2-
Kale, cooked1/2 cup (65g)674.2-6.1-
Lychees1/2 cup (95g)623.9-5.6-
Macadamia1 oz (28g)583.6-5.3-
Alfalfa sprouts1 cup (33g)57.83.6-5.3-
Green beans, cooked1/2 cup (62,5g)55.53.5-5-
Romaine lettuce1 cup (47g)53.13.3-4.8-
Bread, mulitgrain1 slice (26g)533.3-4.8-
Pumpkin seeds1 oz (28g)50.73.2-4.6-
Lima beans, cooked1/2 cup (94g)48.93.1-4.4-
Arugula1 cup (28g)47.63-4.3-
Strawberries1/2 cup (72g)46.82.9-4.3-
Blackcurrants1/2 cup (56g)44.82.8-4.1-
Butter1tbsp (14g)44.12.8-4-
Blueberries1/2 cup (74g)42.92.7-3.9-
Oregano1 tsp (1g)41.82.6-3.8-
Cantaloupe1/2 cup (85g)39.12.4-3.6-
Lentils, cooked1/2 cup (99g)36.72.3-3.3-
Chickpeas, cooked1/2 cup (82g)35.32.2-3.2-
Leek, cooked1/2 cup (52g)34.42.2-3.1-
Sour cherries, pitted1/2 cup (77,5g)34.12.1-3.1-
Veal lean, cooked3 oz (85g)342.1-3.1-
Boysenberries1/2 cup (66g)332.1-3-
Bananamedium (118g)31.92-2.9-
Kiwifruit skin on1 medium (76g)31.92-2.9-
Pine Nuts1 oz (28g)31.42-2.9-
Radish4 medium (100g)311.9-2.8-
Mango1/2 cup (82,5g)30.61.9-2.8-
Honeydew1/2 cup (85g)28.11.8-2.6-
Asparagus, cooked1/2 cup (90g)26.11.6-2.4-
Chestnuts1 oz (28g)261.6-2.4-
Hazelnuts1 oz (28g)24.41.5-2.2-
Millet, cooked1/2 cup (87g)24.41.5-2.2-
Dandelion greens1 cup (55g)24.21.5-2.2-
For Table Legend & Data Sources Information click here.

Related Posts

17 Chia seeds benefits – what is the evidence? Numerous health benefits are attributed to chia seeds but not all are supported by science. Find out which commonly publicized chia seeds benefits are true.
What is chia? All you need to know What is chia, what are chia seeds, their benefits and side effects, where to buy them, how to store and use them. See all the answers here!
Treating ADHD with omega 3 – what is the evidence? Studies on the effects of omega 3s on ADHD symptoms are conflicting, but promising. DHA supplementation is relatively safe and may be potentially effective.

Get updates

Receive regular updates on nutrition myths, facts and curiosities. All based on the latest scientific evidence.