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Advantages of Eating Fish Foods - Fatty Acids


Fish Varieties Rich In Omega 3 Fatty Acids

The recommended daily amount of omega 3 fatty acids from fish is 200-600mg and from plants it is 1-2g.

The following are approximate amounts of omega 3 fatty acids per 60g serve of varieties of fish:

  • Salmon (Fresh Atlantic) - 1,200mg
  • Smoked salmon - 1,000mg
  • Canned salmon - 500mg
  • Sardines - 1,500mg
  • Trout (fresh rainbow) - 350mg
  • Gemfish - 300mg
  • Blue-eye, shark (flake), salmon, squid - 250mg
  • Scallop or calamari - 200mg
  • Sea mullet, abalone - 170mg
  • Canned tuna - 145mg
  • Orange roughy or sea perch - 7mg.
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The following are approximate amounts of omega 3 fatty acids per 60g serve of other foods:

  • Two slices of fish oil enriched white bread - 27mg
  • Lean beef or lamb - 40mg
  • One fish oil enriched egg - 200mg
  • Fish oil enriched margarine (10g) - 60mg
  • One regular egg - 40mg.
  • The best source of omega 3 fatty acids is fish, rather than fish oil capsules.
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