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.
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.