Recommendation of the German Nutrition Society (DGE): women and men of any age, as well as pregnant and breastfeeding women: 0.5 [in % of daily energy] The most important omega-3 fatty acids are:
- Alpha-linolenic acid
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
| Recommendation of the German Society for Nutrition (DGE). |
| α-Linolenic acid should make up 0.5% of daily dietary energy. At a reference level of 2,000 kcal/day, this corresponds to approximately 1 g of this omega-3 fatty acid per day. |
| Omega-3 fatty acid content – expressed in g – per 100 g of foodstuff | |||||
| Alpha-linolenic acid | Eicosapentaenoic acid (EPA) | Docosahexaenoic acid (DHA) | |||
| Brie cheese, | 0,02 | Monkfish | 0,03 | Halibut | 0,40 |
| 50 % F. i. Tr. | Redfish | 0,50 | Mackerel | 1,10 | |
| Beef tenderloin | 0,04 | Mackerel | 1,00 | Dogfish | 1,80 |
| Brussels sprouts | 0,20 | Salmon | 1,20 | Sprat | 1,90 |
| Gouda cheese, | 0,30 | Eel | 1,70 | Salmon | 1,90 |
| 45 % F. i. Tr. | Kipper | 2,00 | Tuna | 2,10 | |
| Kale | 0,40 | Herring | 2,30 | Schiller curls | 3,30 |
| Peanuts | 0,50 | Shark oil | 2,90 | Herring oil | 5,70 |
| Cottonseed oil | 0,70 | Herring oil | 14,10 | Shark oil | 16,40 |
| Sesame | 0,70 | Whale oil | 16,00 | ||
| Corn oil | 0,90 | ||||
| Soybeans | 0,90 | ||||
| Walnuts | 7,50 | ||||
| Soybean oil | 7,70 | ||||
| Canola oil | 9,20 | ||||
| Walnut oil | 12,90 | ||||
| Flaxseed | 16,70 | ||||
| Linseed oil | 54,20 | ||||
Note: Foods in bold are particularly rich in omega-3 fatty acids.
