How much omega-3 is in plant foods?

Fatty fish are a rich source of long-chain omega-3 fats. A different kind of omega-3 fat (ALA) can be found in plant foods.

Fatty fish are a rich source of the essential long-chain omega-3 fats, DPA and DHA, and smaller amounts of these fats are also found in meat. However, if we don’t include animal products in our diet, higher intakes of plant sources of omega-3 (ALA) are important. Our bodies can convert some of the ALA to the long-chain omega-3s, although the amount of conversion is still uncertain. An adequate intake (AI) of ALA is 1.3g per day for men and 0.8g per day for women, but for vegetarians and vegans higher amounts are advised.

1/2 cup cooked broccoli = 0.05g

Men = 4% of a day’s worth

Women = 6% of a day’s worth

1/2 avocado = 0.1g

Men = 8% of a day’s worth

Women = 13% of a day’s worth

1 tablespoon olive oil = 0.1g

Men = 8% of a day’s worth

Women = 13% of a day’s worth

2 slices multigrain bread = 0.2g

Men = 15% of a day’s worth

Women =25% of a day’s worth

1 cup So Good Essential Soymilk = 0.56g

Men = 43% of a day’s worth

Women = 70% of a day’s worth

1 slice soy & linseed bread = 0.6g

Men = 46% of a day’s worth

Women = 75% of a day’s worth

1 tablespoon canola oil = 1.3g

Men = 100% of a day’s worth

Women = 163% of a day’s worth

1 tablespoon ground flaxseed = 1.6g

Men = 123% of a day’s worth

Women = 200% of a day’s worth

1/4 cup walnuts (30g) = 2.7g

Men = 210% of a day’s worth

Women = 341% of a day’s worth

1 tablespoon Waihi Bush flaxseed oil original = 8.4g

Men = 648% of a day’s worth

Women = 1052% of a day’s worth