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How Many Omega-3s Does Your Child Need?
Wondering how much of this fatty acid is healthy for your child?
Madeleine Greey
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• 1-3 years old: 0.7 grams/day
4-8 years old: 0.9 grams/day
9-13 years old (males): 1.2 grams/day
9-13 years old (females): 1.0 grams/day
What does it look like and where do I get it?
Plant-based sources (ALA)
1 tbsp (15 mL) flax oil: 8.0 g
1 tbsp (15 mL) ground flaxseed: 1.8 g
½ oz (14 g) walnuts: 1.3 g
4 oz (114 g) tofu: 0.3 g
Fish, per 100 grams (DHA & EPA)
Farmed Atlantic salmon: 1.84 g
Wild Chinook salmon: 1.73 g
Canned light tuna: 0.128 g
Other sources
1 omega-3 egg: 0.4 g
1 cup (250 mL) Neilson Dairy Oh milk 2%: 0.1 g
1 cup (250 mL) President’s Choice Blue Menu Oh Mega J orange juice: 0.1
g
1 slice Country Harvest Flax bread: 1.0 g
100 g Danino Banana Yogourt: 0.1 g
Originally published in Todaysparent.com, September 2007
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