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About Omega-3's
What are Omega-3's?
Why long chain Omega-3's?
Roles of long chain Omega-3's
Sources of long chain Omega-3's
How much do you need?
Official recommendations

 

 

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

 
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