Omega 3 fatty acids – Human RDA
2 tablespoons of chia seeds 5,000 milligrams (1, 2)
3.5 oz of mackerel contains 4,580 mg (1)
3 tablespoons of hemp seeds contains 3,000 milligrams (1)
1 oz of walnuts contains 2,500 milligrams (1)
4 oz of herring contains 2,400 milligrams (1)
1 tablespoon of flaxseeds contains 2,000 milligrams (1)
5 to 6 oz of canned light tuna contains about 2,000 milligrams (1, 2)
3 oz of sardines contains 2,000 milligrams (1)
3.5 oz of salmon contains 2,150 mg (1)
1 tablespoon of cod liver oil contains 890mg (1)
3 oz of oysters contains 670 mg (1)
soybeans (1)
seaweed (1)
algae (1)
hempseed oil (1)
fortified omega-3 eggs (1)
3 oz of herring (4, 8) contains 1.3 to 2 grams
3 oz of sardines (4, 8) contains 1.3 to 2 grams
3 oz of mackerel (Spanish, Atlantic, Pacific) (4, 8) contains 1.1 to 1.7 grams
3 oz of salmon (4) contains 1.1 to 1.9 grams (8)
3 oz of halibut contains 0.60 to 1.12 grams (8)
3 oz of tuna(fresh?) contains 0.21 to 1.1 grams (8)
3 oz of Swordfish contains 0.97 grams (8)
3 oz of Greenshell/lipped mussels contains 0.95 grams (8)
3 oz of tilefish contains 0.9 grams (8)
3 oz of canned, light tuna contains 0.17 to 0.24 grams (8)
3 oz of pollock contains 0.45 grams (8)
3 oz of cod contains 0.15 to 0.24 grams (8)
3 oz of catfish contains 0.22 to 0.3 grams (8)
3 oz of flounder contains 0.48 grams (8)
3 oz of grouper contains 0.23 grams (8)
3 oz of Mahi mahi contains 0.13 grams (8)
3 oz of red snapper contains 0.29 grams (8)
3 oz of shark contains 0.83 grams (8)
3 oz of King mackerel contains 0.36 grams (8)
3 oz of Hoki (blue grenadier) contains 0.41 grams (8)
3 oz of gemfish contains 0.40 grams (8)
3 oz of blue eye cod contains 0.31 grams (8)
3 oz of Sydney rock oysters contains 0.30 grams (8)
3 oz of canned tuna contains 0.23 grams (8)
3 oz of snapper contains 0.22 grams (8)
one large regular egg contains 0.109 grams (8)
3 oz of strawberry contains 0.10 to 0.20 grams (8)
3 oz of kiwifruit contains 0.10 to 0.20 grams (8)
3 oz of broccoli contains 0.10 to 0.20 grams (8)
3 oz of saltwater barramundi contains 0.100 grams (8)
3 oz of giant tiger prawn contains 0.100 grams (8)
3 oz of lean red meat contains 0.031 grams (8)
3 oz of turnkey contains 0.030 grams (8)
3 oz of regular milk contains 0 grams (8)
oysters (4)
anchovies (4)
caviar (4)
flax seeds (4)
chia seeds (4)
fish (4)
fatty fish (4)
walnuts (4)
algae (4)
high fat plant foods (4)
soybeans (4)
pastured eggs (4)
omega-3 enriched eggs (4)
meats and dairy products from grass-fed animals (4)
hemp seeds (4)
spinach (4)
Brussels sprouts (4)
purslane (4)
Resources
1. ChatGPT 4, 7/1/23 “What are the top 10 foods that contain omega-3 fatty acids?”
2. ChatGPT 4, 7/1/23
