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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)
| 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
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