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Home arrow Fatty Acids arrow Omega fatty acid: List of foods containing high levels of omega 3 fatty acid EPA
Omega fatty acid: List of foods containing high levels of omega 3 fatty acid EPA Print E-mail
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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)

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

 

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Last Updated ( Saturday, 24 November 2007 )
 


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