Swaps to increase Omega-3

The Ministry of Health recommends that New Zealand adults consume a minimum of 1.3g (men) and 0.8g (women) of short chain omega-3 (ALA) from plant sources per day; and 160mg (men) and 90mg (women) of long-chain omega-3 fatty acids (DHA+EPA+DPA) from fish sources per day.

Calculated on a per 100g/ml comparison

Red

Red

No options in this category

Orange

Orange

Tarakihi

Omega-3:0.40

Raw Cashew Nuts

Omega-3:0.06

Rice Bran Oil

Omega-3:0.00

Ground Almonds

Omega-3:0.00
Green

Green

NZ King Salmon

Omega-3:3.15

Raw Walnuts

Omega-3:9.07

Canola Oil

Omega-3:9.30

Ground Chia Seeds

Omega-3:19.30
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