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Free Food List: Omega-3

Updated: Sep 20, 2023

Here's a list of foods that contain Omega-3, along with their approximate amounts per serving. Please note that the values provided are rough estimates and can vary depending on factors such as the source, processing, and cooking methods:





1. Flaxseeds (1 tablespoon/15 gms): 2.35 gms of omega-3

2. Chia seeds (28 gms): 4.91 gms of omega-3

3. Walnuts (28 gms): 2.27 gms of omega-3

4. Salmon, wild-caught (85 gms): 1.22 gms of omega-3

5. Sardines, canned in oil (106 gms): 2.2 gms of omega-3

6. Mackerel, Atlantic (85 gms): 1.8 gms of omega-3

7. Herring, Atlantic (85 gms): 1.71 gms of omega-3

8. Tuna, canned in water (85 gms): 0.17 gms of omega-3

9. Trout, rainbow (85 gms): 0.84 gms of omega-3

10. Anchovies, canned in oil (28 gms): 0.95 gms of omega-3

11. Caviar, black (1 tablespoon/16 gms): 0.45 gms of omega-3

12. Hemp seeds (28 gms): 0.77 gms of omega-3

13. Algal oil (1 tablespoon/15 gms): 1.31 gms of omega-3

14. Spinach, cooked (1 cup/180 gms): 0.17 gms of omega-3

15. Kale, cooked (1 cup/130 gms): 0.13 gms of omega-3

16. Brussels sprouts, cooked (1 cup/156 gms): 0.12 gms of omega-3

17. Avocado (1 medium/200 gms): 0.13 gms of omega-3

18. Soybeans, cooked (1 cup/172 gms): 0.68 gms of omega-3

19. Edamame, cooked (1 cup/155 gms): 0.64 gms of omega-3

20. Olive oil (1 tablespoon/15 gms): 0.1 gms of omega-3



It's important to consult with a healthcare professional, Nutritionist or a registered dietitian for personalised dietary advice, especially if you have specific health concerns or dietary requirements.

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