The Best Food Sources of omega-3 fatty acids in the World

A quick reference guide for all your Omega-3 Fatty Acid needs.

Where can you find it, how much you need to eat to get it and more!

 

The best food sources of OMEGA 3 FATTY ACIDS in the world 

Food Portion Calories Amount(g) Dose(%) Nutrient density
Flax-seed 2 teaspoons 74.8 3.19 132.9 32.0
Walnuts 0.25 cup 163.5 2.27 94.6 10.4
Garlic 2 tablespoons 13.6 0.18 7.5 9.9
Sardine 90.72 g 188.7 1.34 55.8 5.3
Salad 2 cups 16.0 0.11 4.6 5.2
Salmon 4 oz-wt 244.9 1.47 61.2 4.5
Mustard seeds 2 teaspoons 20.3 0.11 4.6 4.1
Tofu 113.4 g 86.2 0.36 15.0 3.1
Spinach 1 cup (cooked) 41.4 0.17 7.1 3.1
Cabbage 1 cup (cooked) 36.4 0.13 5.4 2.7
Soybeans 1 cup (cooked) 297.6 1.03 42.9 2.6
Raw zucchini 1 cup 18.1 0.06 2.5 2.5
Shrimp 113.4 g 112.3 0.37 15.4 2.5
Shells 113.4 g 127.0 0.41 17.1 2.4
Green kale 1 cup (cooked) 28.8 0.09 3.8 2.3
Cod fish 113.4 g 119.1 0.32 13.3 2.0
Pumpkin 1 cup 75.8 0.19 7.9 1.9
Strawberries 1 cup 46.1 0.09 3.8 1.5
Blackberries 1 cup 64.0 0.15 6.2 1.8
Miso 1 teaspoon 34.2 0.08 3.3 1.8
Green beans 1 cup 31.0 0.07 2.9 1.7
Tuna fish 113.4 g 157.6 0.33 13.8 1.6