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Omega fatty acid: List of foods containing high levels of omega 3 fatty acid EPA

Omega-3 fatty acids are long-chain, polyunsaturated fatty acids (PUFA) and are mainly found in plants and sea organisms. Human body is not capable of synthezing these fatty acids. Hence, they are called essential fatty acids (EFA). They are major components of brain cells and thus crucial for proper nervous system function. The deficiency of omega 3 fatty acids has been associated with multitude brain disorders such as depression, learning skills, memory loss. Omega 3 fatty acids include DHA and EPA. Below is a list of 300 food items containing omega 3 fatty acids and their EPA content. The foods are ordered from high to low EPA content. The food items are from the Nordic region and are analysed by the Finish National Public Health Institute.

Table: List of foods high in omega 3 fatty acid EPA (mg/100 gram)

Ranking order
Omega 3 fatty acid EPA food sourcesOmega 3 fatty acid EPA content in mg per 100 gram food portion
1 Eel 1300
2 Lamprey 1300
3 Tuna, fried 1014
4 Herring salted 969
5 Tuna 900
6 Herring pickled, average 872
7 Mackerel smoked or canned in water 842
8 Sardine average, in oil and tomato sauce 788
9 Fish fatty smoked 698
10 Herring with garlic or mustard sauce 654
11 Caviar dark roe of sturgeon 606
12 Roe average 606
13 Anchovy 590
14 Roe average salted 576
15 Vendace salted lake fish 533
16 Mussel in water 444
17 Halibut 440
18 Rainbow trout, fillet in oven low-fat 431
19 Rainbow trout fillet 421
20 Baltic herring fillet 413
21 Baltic herring fillet, in oven 401
22 Rainbow trout fillet with cream 397
23 Rainbow trout fillet, creme for food preparation 397
24 Rainbow trout, fillet cold smoked 389
25 Salmon, fried fillet 375
26 Redfish 373
27 Redfish frozen 373
28 Rainbow trout, fillet 371
29 Sushi with tuna, without seaweed 370
30 Rainbow trout 369
31 Rainbow trout sea, fillet 365
32 Salmon in oil 362
33 Rainbow trout, fillet salted 348
34 Salmon 345
35 Salmon fillet 345
36 Trout 345
37 Bream smoked 326
38 Flounder, fried 320
39 Roe paste 315
40 Fish low-fat smoked 314
41 Salmon, breaded, fried 308
42 Rainbow trout fillet with sour cream 305
43 Lavaret smoked 305
44 Rainbow trout carpaccio 302
45 Roe sauce, creme fraiche 295
46 Flounder 284
47 Whitefish, pollan, lavaret 263
48 Vendace smoked lake fish 253
49 Baltic herring 250
50 Rainbow trout whole, average 241
51 Margarine flora idea! 40% 239
52 White fish, fried 238
53 Baltic herring 232
54 Baltic herring, fried 232
55 Baltic herring 227
56 Salmon, whole 224
57 Baltic herring pickled, average 223
58 Baltic herring salted 223
59 Flounder, breaded, baked in oven 216
60 Baltic herring smoked 211
61 Baltic herring with cheese 210
62 Vendace lake 206
63 Flounder, breaded, fried 205
64 Vendace, fried 204
65 Bream 199
66 Vendace, canned in tomato sauce 177
67 Flounder 176
68 Fish 175
69 Baltic herring in tomato sauce 167
70 Baltic herring with dill or mustard sauce 167
71 Fish in oven 160
72 Fish average fried 159
73 Fish in oven 155
74 Fish 148
75 Mussel sauce 147
76 Fish pastie in pot 141
77 Rainbow trout in rye crust 138
78 Fish average, baltic herring,vendace,perch,pike 133
79 Shrimp 124
80 Fish, average, breaded fried 122

Source: National Public Health Institute of Finland

 

Table: List of foods containing omega 3 fatty acid EPA (mg/100 gram)

81 Salmon sauce 122
82 Fish ball 121
83 Fish in oven, cream for food preparation 15% fat 120
84 Fish ball 119
85 Sandwich cake with rainbow trout 117
86 Sushi with seaweed and salmon 117
87 Fish average deep fried 114
88 Roach 112
89 Fish ball, industrial 110
90 Kidney 107
91 Salad with smoked fish, lettuce and egg 105
92 Saithe frozen 102
93 Tuna in water 102
94 Baltic herring jelly 101
95 Liver 101
96 Pork liver 100
97 Roasted liver 99
98 Salad with shellfish and mushroom 98
99 Lutefish 97
100 Rainbow trout soup prepared with milk 95
101 Zander, pike-perch 92
102 Baked fish without milk 92
103 Finnish fish in rye crust 92
104 Fish, frozen, fried and breaded 91
105 Baked fish 91
106 Salmon soup prepared with milk 88
107 Fish and vegetables in pot 88
108 Cod 87
109 Salad with smoked fish, cottage cheese, peas 84
110 Kidney 83
111 Salad with smoked fish, potato, apple and leek 81
112 Baltic herring casserole without milk 80
113 Fish loaf with cream 78
114 Fish pie short crust pastry 76
115 Kidney average 75
116 Liver steak 74
117 Pork, bacon 74
118 Salad with smoked fish, chives, potato and beetroot/red beet 74
119 Fish paste 73
120 Rainbow trout casserole 73
121 Mussel soup 72
122 Baltic herring casserole without bacon 72
123 Liver average 70
124 Casserole with fish and rice 70
125 Baltic herring casserole 70
126 Pasta-roe-shrimpsalad 69
127 Egg, omega, without shell 69
128 Fish vegetable casserole 68
129 Omelet roll with salmon filling 66
130 Jansson's casserole 66
131 Jansson's casserole 65
132 Anjovis pizza yeast dough 64
133 Pizza with shellfish 64
134 Burbot 63
135 Pork, bacon 63
136 Fish stew with low-fat milk 63
137 Fish-based sandwich loaf 63
138 Fish finger 61
139 Tuna average 59
140 Chicken with skin grilled without added fat 57
141 Beef liver 57
142 Liver reindeer 57
143 Fish finger 57
144 Pork chop fried without fat 56
145 Perch, baked in foil 55
146 Perch fried 55
147 Pork, flank smoked, fatty 55
148 Perch 54
149 Broiler 54
150 Infant formula average powder 53
151 Oystersoup 51
152 Salmon lasagne 49
153 Fish spinach casserole with low-fat milk 49
154 Burbot stew 48
155 Shrimp sauce with cream 47
156 Bacon fried 47
157 Baked fish 46
158 Fish potato hot pot 46
159 Puree with fish and vegetable, average, industrial babyfood 45
160 Pike 44
Source: National Public Health Institute of Finland

 

Table: List of foods containing omega 3 fatty acid EPA (mg/100 gram)

161 Fish risotto 44
162 Paella broiler, shellfish 44
163 Chicken with skin 41
164 Pike, breaded, fried 40
165 Pork, chop 39
166 Liver sausage or pate, light, average 37
167 Casserole with fish and macaroni 37
168 Fish vegetable casserole vegetables, cheese, milk 37
169 Pike à la homburg 36
170 Liver pate 36
171 Fish and potato casserole 36
172 Minced liver steak liver, potato, onion 36
173 Fish-coconut soup 35
174 Bacon 34
175 Pike filled 34
176 Liver stew 34
177 Minced liver sauce 34
178 Shrimpsalad with egg 33
179 Reindeer liver steak 33
180 Fish soup without milk 32
181 Fish soup prepared with fresh fish and milk 32
182 Liver sausage or pate, average 32
183 Bacon, fillet, fat 18 g 32
184 Fish vegetable soup 32
185 Sausage, dry, salami type 31
186 Chicken schnitzel, breaded, in oven 31
187 Russian fish soup 31
188 Shrimp salad, cultured half cream sauce 30
189 Potato baked with smoked baltic herring 30
190 Fish burger 29
191 Kidney stew 28
192 Mutton and pork boiled mixture 28
193 Pork medium fat 26
194 Fish and rice in short crust pasty 26
195 Liver potato stew 26
196 Shrimp soup 25
197 Fish soup with frozen saithe, with milk 24
198 Ham baked 24
199 Pork roast 24
200 Pork, knuckle 24
201 Bacon, fillet, fat 18 g 24
202 Pork 24
203 Fried elk slices 22
204 Liver carrot stew 22
205 Pork and beef, canned 21
206 Pork, fried in oil 21
207 Puree with fish and vegetable, without salt, homemade babyfood 20
208 Pork sauce 20
209 Reindeer roast 20
210 Reindeer, boiled 20
211 Egg, quail 20
212 Pork, fore loin kassler steak, picnic steak 20
213 Frankfurter fried without fat 19
214 Elk roast 19
215 Elk, fried 19
216 Pizza with tuna fish filling 19
217 Frankfurter 19
218 Frankfurter, baked 19
219 Hare 18
220 Rabbit 18
221 Mutton 18
222 Mutton roast 18
223 Mutton, low-fat, unsalted water 18
224 Frankfurter 18
225 Pork, chop grilled 18
226 Barbeque sausage, meaty, grilled 18
227 Grill sausage, meaty, baked 18
228 Lamb mince, fried without fat 18
229 Sausage balkan 17
230 Frankfurter 17
231 Frankfurter, average 17
232 Pork roast with fruits orange juice, apple 17
233 Frankfurter, contains cheese, baked 17
234 Frankfurter, contains cheese, light 17
235 Ham 17
236 Pork, knuckle 17
237 Pork, shoulder 17
238 Sausage for grilling, meaty, average 17
239 Pork 17
240 Pork mince, fat 16 g 17
241 Sausage for grilling, meaty, cheese 17
242 Sausage, lauantai, fried without fat 17
243 Processed sausage fried without fat 17
244 Shrimp soup with carrot 16
245 Casserole with tuna and macaroni 16
246 Reindeer meat, fried 16
247 Tongue beef 16
248 Fresh pork sausage 16
249 Processed sausage grilled 16
250 Processed sausage, baked 16
251 Frankfurter, contains cheese 16
252 Lamb mince, fried 16
253 Sausage, lauantai, fried 16
254 Tunasalad with egg 16
255 Processed sausage 16
256 Chicken leg and thigh grilled 16
257 Mutton burger 15
258 Sausage stuffed with pearl barley fried without fat 15
259 Ham sausage 15
260 Game, average, fried 15
261 Sausage for grilling, fried without fat 15
262 Tuna in oil 15
263 Processed sausage, contains cheese, baked 15
264 Processed sausage, contains cheese, grilled 15
265 Pasty with fish 15
266 Sausage, lauantai, average 15
267 Processed sausage 15
268 Sausage, lenkki, average 15
269 Soft processed sausage, jahti, average 15
270 Barbeque sausage, grilled 15
271 Grill sausage baked 15
272 Pearl sausage 14
273 Minced pork and beef fried 14
274 Reindeer pot 14
275 Grill sausage fried 14
276 Turkey breast 14
277 Reindeer 14
278 Reindeer cold smoked 14
279 Sausage, lenkki, contains cheese 14
280 Pork, fore loin, marinated kassler steak, picnic steak 14
281 Sausage stuffed with pearl barley, average 14
282 Pork chop without lard fried 14
283 Barbeque sausage, boiled 14
284 Sausage for grilling, average 14
285 Processed sausage in oven with cheese and mustard 13
286 Karelian hot pot with beef, pork, liver, kidney, heart 13
287 Elk 13
288 Hare 13
289 Rabbit 13
290 Fish stock broth 13
291 Casserole with liver and rice homemade 13
292 Pork chop without lard grilled 13
293 Fried reindeer slices 13
294 Pork without salt 13
295 Lamb mince, fat 14 g 13
296 Lamb 13
297 Lamb roast 13
298 Lamb, low-fat 13
299 Tunasalad 13
300 Elk slices, fried 13

 

Source: National Public Health Institute of Finland

 

 
Last Updated on Sunday, 18 October 2009
 
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