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