Good Sources of Omega-3

Facts on Omega-3 sources 


mg per 100g

Food source

Level of omega-3 fatty acids*

King Oscar sardines 4000
John West sardines 2800
John West mackerel 3600
Admiral mackerel 3000
John West red salmon 2700
Paramount red salmon 2100
Paramount pink salmon 1900
Savings salmon 1300
Farmland tuna 400
Salmon, fresh 2500
Salmon, Atlantic 1400
Salmon, Australian 600
Mackerel 700
Mullet 1300
Trevally 1000
Tuna 600
Tailor 800
Tarwhine 700
Whiting 300
Grenadier, blue 500
Hans Roast Chicken‡ 180
UP omega-enriched bread,
2 slices‡


Food source Level of omega-3 fatty acids*
Soybeans, 1 cup 500
Baked beans, small tin 340
Broccoli, 1 cup 100
Cabbage, 1 cup 100
Linseeds, 1 tbsp 900
Walnuts, 1 tbsp 750
Pecans, 1 tbsp 160
Eggs, 1 20
Omega-enriched eggs, 1 250
Canola spread, 2 tsp 500
Canola oil, 1 tbsp 2000
Soy and linseed bread, 2 slices 1800
Flaxseed oil, 1 tbsp 11,000


Note: Omega-3 levels are approximate, as differing levels occur due to seasonal variations and whether fish are caught in a fed or fasted state.

Note: omega-3 fish oil is added to these products.

Courtesy Food & Nutrition Australia

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