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Recommended Daily Allowance (RDA)

Recommended Daily Allowance (RDA)

There are no RDAs for fish oil.

However, aim to meet of these intake goals daily:

OMEGA-3s (mg):

FISH sources (as EPA/DHA):

goal: 250 mg/day or 1,500-2,000 mg/week*
Salmon, pink, 3 ounces 1,130
Mackerel, 3 ounces 1,120
Tuna, light, canned in water, 3 ounces 230

PLANT sources (as ALA):

goal: at least 1,100 mg/day (women, not pregnant or nursing) or 1,600 mg/day (men)**
Ground flaxseed, 2 tablespoons 3,710
Walnuts, 1 ounce 2,570
Canola oil, 1 tablespoon 1,300
Soybean oil, 1 tablespoon 920

*Mozaffarian D, Rimm EB; JAMA 2006; 296(15); 1885.
**Dietary Reference Intakes, Institute of Medicine.