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DIY SOLUTIONS FOR YOUR HEALTH
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How to obtain essential fats EFAs

Amount of Essential fat in Some Foods (to assist you in planning your diet)

Daily Requirements:  LA (g) Minimum 9-18g;  Daily ALA (g) **** Minimum 2-9g

Amount

Food Sources

LA (g)

GLA

AA

ALA (g)

EPA/DHA 

MONO

Seed Oils / Algae

1 Tbsp.

Flaxseed Oil

1.7 g

 

 

7.3 g

yields ~1.1.g ****

2 Tbsp.***

GROUND Flaxseed      (=1 1/3 Tbsp. whole)

0.83 g

 

 

3.2 g

yields ~0.5g****

¼ tsp./~1000mg

Borage Oil

 

250mg

 

 

¾ tsp.

Evening Primrose Oil

 

345mg

 

 

 

1 Tbsp

Hemp Oil **

 

 

 

 

 

 

.Red or Brown Algae

 

 

 

 

 

Fish 100g (~3.5 oz) COOKED / Fish Oil

~3.5 oz. Cooked

FRESH oily Fish - Salmon, herring, albacore, sardines, rainbow trout, mackerel

~0.9 g

 

 

Average ~0.25 g

Average~ 1.0 g DHA/EPA

~3.5 oz. cooked

Atlantic Salmon –Farmed^

~1.3 g

 

~1.3g

~ 0.1g

1.5 g DHA /0.7g EPA

~2 g

~3.5 oz. cooked

Atlantic Salmon - Wild^

~0.5 g

 

~0.5 g

~ 0.35 g

1.5 g DHA/0.4 g EPA

~1.75 g

~3.5 oz. cooked

Chinook Salmon –Wild^

?

 

?

.?

0.7 g DHA/1.0 g EPA

?

~3.5 oz. cooked

Coho Salmon –Wild^

?

 

?

?

0.8 g DHA/0.4 g EPA

?

~3.5 oz. cooked

Sockeye Salmon–Wild^

?

 

?

?

0.7 g DHA/0.5 g EPA

?

~3.5 oz. cooked

Chum Salmon–Wild^

?

 

?

?

0.5 g DHA/0.3 g EPA

?

~3.5 oz. cooked

Rainbow Trout –Farmed^

~1.75 g

 

0

0.7 g

0.83 g DHA/0.33 g EPA 

~1.3 g

~3.5 oz. cooked

Rainbow Trout –Wild^

~0.5 g

 

~.2 g

.23 g

1.12 g

~1.2 g

~3.5 oz. cooked

Other FRESH fish (E.g. Cod)^

 

 

 

negligible

<0.25 g

1 tsp.

Fish Oil

0

 

 

 

1.18 g

2.24 g

1 tsp.

Cod Liver Oil

 

 

 

 

~1g

Amount

Food Sources

LA (g)

GLA

AA

ALA (g)

EPA/DHA 

MONO

Eggs

1 Lg. (50g)

Commercial Egg^

.57g

 

 

.02g

.04 g

1 Lg.

Omega-3 Enriched Egg

.7g

 

 

 

.4 g

1 Average

Egg (from pasture-ranged hen)

 

 

 

.09g

.09 g

Nuts

20 (full ¼ C)

Walnut Halves (~4C/#)

11.4 g

 

 

2.7 g

yields ~0.4g****

17 (full ¼ C)

Pecans

6.2 g

 

 

.3g

****

Scant ¼ C

Brazil nuts

6.2 g

 

 

0

****

Scant ¼ C

Pistachios

4.0g

 

 

0.08 g

****

26 (Scant ¼ C)

Almonds

3.7 g

 

 

0

****

11.5g

17 (Scant ¼ C)

Cashews

2.3 g

 

 

0

****

25 (Scant ¼ C)

Hazelnuts

2.3 g

 

 

0

****

23 (Scant ¼ C)

Macadamias

0.4 g

 

 

.06 g

****

 

^  U.S. Dept. of Agriculture 2003; Health.gov: Addendum A: EPA and DHA Content of Fish Species

**Hemp oil's THC content fails drug test, but is not illegal.

*** Canada is a prime grower of flax, so it is ironic that Canadian law makes it illegal to declare EFA content on a product label, which would otherwise enlighten people to the fact that flaxseed is the richest source of ALA.

**** Conversion rate of ALA to EPA and DHA is conservatively estimated at 10-15%. i.e. 5g ALA at best yields ~0.75g EPA/DHA. And vice versa 1g EPA/DHA is equivalent to consuming 6.7g ALA

Oil LA Content - in Safflower (75%), sunflower (65%), corn (59%), and sesame (45%). These oils contain < 1% Omega 3

 

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