FOOD SOURCES OF OMEGA-3 FATTY
ACIDS
By Lorri B. Katz,
M.A., R.D.
Omega-3
fatty acids may provide many health benefits including reducing the risk of
developing heart disease, decreasing the inflammation in arthritis, lowering
blood pressure, altering the ability of blood to clot and possibly easing
depression. The best dietary source of omega-3 fatty acids is in fatty
fish, but there are also plant sources. (Flax seed and wheat germ are good
sources). The following table provides the approximate omega-3 content in
grams per 100 grams (about 3 ½ ounces) of fish.
Fish (100
grams)
Omega-3
(grams)
Mackerel
2.2
Herrings
1.7
Sardines
1.7
Tuna (Bluefin)
1.6
Trout
(Lake)
1.6
Sturgeon
(Atlantic)
1.5
Salmon
1.4
Anchovies
1.4
Bluefish
1.2
Mullet
1.1
Halibut
0.9
Bass
(Striped)
0.8
Trout
(Rainbow)
0.6
Mullet
(Striped)
0.6
Oysters
0.6
Carp
0.6
Squid
(Short-finned)
0.5
Mussels
(blue)
0.5
Pollock
0.5
Hake
0.4
Sea
Bass
0.4
Shrimp
0.4
Crab
0.4
Plant
Sources
Omega-3
(grams)
Canola Oil, 1 Tbsp.
1.5
Walnut Oil, 1 Tbsp.
1.4
Wheat-germ Oil, 1 Tbsp.
0.94
Soybeans, green, raw, ½
cup
4.1
Butternuts, dried, 1
oz.
2.5
Walnuts, English/Persian, 1
oz.
1.9
Soybeans, dry, ¼
cup
0.85