Let your food be your medicine, and your medicine be your food. ...Hippocrates

Omega 3 fatty acids: List of foods high in omega 3 fatty acid DHA

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 top 300 food items containing the highest content of omega 3 fatty acid DHA. The foods are ordered from high to low DHA content. The food items are from the Nordic region and are analysed by the Finish National Public Health Institute.

 

Table 1: List of foods high in omega 3 fatty acid DHA (mg/100 gram)

Rank
Omega 3 fatty acid DHA food sourcesOmega 3 fatty acid DHA content in
mg per 100 gram of food portion
1 Eel 2100
2 Lamprey 2100
3 Tuna, fried 2028
4 Tuna 1800
5 Mackerel smoked or canned in water 1673
6 Rainbow trout, fillet in oven low-fat 1283
7 Rainbow trout fillet 1251
8 Caviar dark roe of sturgeon 1248
9 Roe average 1248
10 Fish fatty smoked 1192
11 Roe average salted 1185
12 Rainbow trout fillet with cream 1181
13 Rainbow trout fillet, creme for food preparation 1181
14 Rainbow trout sea, fillet 1160
15 Rainbow trout, fillet cold smoked 1158
16 Anchovy 1153
17 Rainbow trout, fillet 1103
18 Rainbow trout 1100
19 Salmon, fried fillet 1089
20 Salmon in oil 1052
21 Rainbow trout, fillet salted 1037
22 Salmon 1002
23 Salmon fillet 1002
24 Trout 1002
25 Sardine average, in oil and tomato sauce 965
26 Herring salted 953
27 Herring pickled, average 919
28 Rainbow trout fillet with sour cream 907
29 Rainbow trout carpaccio 899
30 Salmon, breaded, fried 895
31 Sushi with tuna, without seaweed 739
32 Rainbow trout whole, average 717
33 Vendace salted lake fish 708
34 Herring with garlic or mustard sauce 689
35 Salmon, whole 651
36 Redfish 649
37 Redfish frozen 649
38 Roe paste 649
39 Roe sauce, creme fraiche 608
40 Baltic herring fillet 586
41 Baltic herring fillet, in oven 569
42 Baltic herring 529
43 Halibut 520
44 Fish low-fat smoked 519
45 Vendace smoked lake fish 502
46 Whitefish, pollan, lavaret 493
47 Baltic herring 491
48 Baltic herring, fried 491
49 Baltic herring 482
50 Bream smoked 479

Source: National Public Health Institute of Finland

 

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