How much omega-3 is in that seafood?

Fatty fish are a rich source of long-chain omega-3 fats. We compare how many days’ worth of omega-3 are found in servings of seafood.

For good health and the prevention of chronic disease, the suggested daily amounts of long-chain omega-3 fats are 0.61g for men and 0.43g for women.

Fatty fish are a rich source of long-chain omega-3 fats, which include EPA, DPA and DHA. Omega-3 is also found in plant foods in the form of ALA.

Oysters
4.0g per 100g serve (4-5 oysters)
Men = 6.6 days’ worth
Women = 9.3 days’ worth

New Zealand King salmon
3.15g per 100g
Men = 5.2 days’ worth
Women = 7.3 days’ worth

Atlantic salmon
1.2g per 100g
Men = 2 days’ worth
Women = 2.8 days’ worth

Sardines (drained from can)
1.2g per 100g
Men = 2 days’ worth
Women = 2.8 days’ worth

Mussels (steamed)
0.8g per 100g (about 6)
Men = 1.3 days’ worth
Women = 1.9 days’ worth

Snapper
0.6g per 100g
Men = 1 day’s worth
Women = 1.4 days’ worth

Tarakihi
0.4g per 100g
Men = 0.7 day’s worth
Women = 0.9 day’s worth

Sealord Simply Crumbed Hoki Fillets with linseed, sunflower and pumpkin seeds
0.3g per 100g
Men = 0.5 day’s worth
Women = 0.7 day’s worth

Hoki
0.3g per 100g
Men = 0.5 day’s worth
Women = 0.7 day’s worth

Sealord Tuna Sensations – Tomato & Basil
0.38g per 95g can
Men = 0.6 day’s worth
Women = 0.9 day’s worth