Sources of long chain Omega-3's?
Where are they found?
The following table indicates that only food sourced from animals contains long chain Omega-3s. Oily fish, other fish and seafood are the main sources with eggs and lean red meat providing smaller amounts. For those who do not eat much seafood, these sources and other foods enriched with long chain Omega-3s make a significant contribution.
Whilst fruits, vegetables and cereal grains make important contributions to a healthy diet, they do not supply long chain Omega-3s.
Total long chain Omega-3 content of some common foods
| Seafoods |
mg/100g |
Other Foods |
mg/100g |
| King salmon * |
> 2000 |
Enriched foods |
Varies ^ |
| Greenshell/lipped mussels |
950 # |
Eggs, large regular |
109
¥ |
| Hoki (Blue grenadier) |
410 |
Lean red meat |
31± |
| Gemfish |
400 |
Turkey |
30 |
| Blue eye cod |
310 |
Milk regular |
0 |
| Sydney rock oysters |
300 |
Vegetable oils & spreads |
0 |
| Tuna canned |
230 |
Regular bread |
0 |
| Snapper |
220 |
Cereals, rice, pasta, etc |
0 |
| Barramundi saltwater |
100 |
Fruit |
0 |
| Giant tiger prawn |
100 |
Vegetables |
0 |
Source: Fatty acid database, RMIT University
* Massey University analysis
# NZ Crop & Food analysis
^ Check labels of Omega-3 enriched foods
¥Australian Egg Corporation Limited (AECL) 2007
± Nuttab 2006
|
