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Omega fatty acids: List of foods high in omega 3 fatty acid DHA | Print |  E-mail

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

Ranking order
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
51 Baltic herring smoked 476
52 Baltic herring pickled, average 472
53 Baltic herring salted 472
54 Baltic herring with cheese 446
55 White fish, fried 445
56 Fish 445
57 Lavaret smoked 444
58 Vendace lake 409
59 Fish in oven 406
60 Fish average fried 405
61 Vendace, fried 404
62 Rainbow trout in rye crust 402
63 Fish in oven 394
64 Fish 375
65 Egg yolk, fried 371
66 Mussel in water 367
67 Salmon sauce 362
68 Baltic herring in tomato sauce 354
69 Baltic herring with dill or mustard sauce 354
70 Vendace, canned in tomato sauce 351
71 Sandwich cake with rainbow trout 348
72 Sushi with seaweed and salmon 339
73 Fish average, baltic herring,vendace,perch,pike 338
74 Fish ball, industrial 319
75 Egg yolk 315
76 Fish, average, breaded fried 310
77 Fish ball 307
78 Fish in oven, cream for food preparation 15% fat 304
79 Fish ball 303
80 Zander, pike-perch 301

Source: National Public Health Institute of Finland

 

Table: List of foods containing omega 3 fatty acid EPA (mg/100 gram)
81 Fish average deep fried 291
82 Roach 287
83 Rainbow trout soup prepared with milk 283
84 Saithe frozen 280
85 Tuna in water 280
86 Bream 273
87 Fish pastie in pot 269
88 Salmon soup prepared with milk 257
89 Perch, baked in foil 251
90 Fish, frozen, fried and breaded 250
91 Perch fried 249
92 Perch 245
93 Salad with smoked fish, lettuce and egg 240
94 Margarine flora idea! 40% 239
95 Fish and vegetables in pot 235
96 Baked fish without milk 235
97 Baked fish 232
98 Rainbow trout casserole 217
99 Pike 217
100 Pork liver 216
101 Lutefish 216
102 Baltic herring jelly 214
103 Pork, bacon 204
104 Tuna average 201
105 Fish loaf with cream 200
106 Fish paste 200
107 Omelet roll with salmon filling 198
108 Cod 195
109 Pike, breaded, fried 194
110 Salad with smoked fish, cottage cheese, peas 190
111 Egg, quail 190
112 Pike à la homburg 189
113 Casserole with fish and rice 179
114 Finnish fish in rye crust 175
115 Fish vegetable casserole 173
116 Baltic herring casserole without milk 171
117 Fish finger 167
118 Pike filled 167
119 Salad with smoked fish, chives, potato and beetroot/red beet 167
120 Fish stew with low-fat milk 160
121 Fish finger 155
122 Baltic herring casserole without bacon 153
123 Salad with smoked fish, potato, apple and leek 153
124 Flounder, fried 150
125 Baltic herring casserole 146
126 Liver 146
127 Fish-based sandwich loaf 143
128 Roasted liver 143
129 Salmon lasagne 142
130 Burbot 135
131 Fish pie short crust pastry 133
132 Fish spinach casserole with low-fat milk 133
133 Flounder 133
134 Jansson's casserole 129
135 Baked fish 127
136 Jansson's casserole 126
137 Anjovis pizza yeast dough 125
138 Tuna in oil 122
139 Mussel sauce 122
140 Shrimp 122
141 Egg, omega, without shell 121
142 Fish potato hot pot 116
143 Fish risotto 112
144 Liver steak 108
145 Pasta-roe-shrimpsalad 104
146 Burbot stew 102
147 Liver average 102
148 Flounder, breaded, baked in oven 101
149 Fish vegetable casserole vegetables, cheese, milk 100
150 Flounder, breaded, fried 96
151 Casserole with fish and macaroni 95
152 Flounder 94
153 Fish and potato casserole 92
154 Tallow beef fat 87
155 Salad with shellfish and mushroom 85
156 Russian fish soup 84
157 Fish soup without milk 83
158 Fish soup prepared with fresh fish and milk 82
159 Fish-coconut soup 82
160 Kidney 81
Source: National Public Health Institute of Finland

 

Table: List of foods containing omega 3 fatty acid EPA (mg/100 gram)
161 Fish vegetable soup 80
162 Liver sausage or pate, light, average 80
163 Fish burger 80
164 Chicken with skin grilled without added fat 79
165 Hollandaise sauce 76
166 Broiler 74
167 Puree with fish and vegetable, average, industrial babyfood 72
168 Fish and rice in short crust pasty 69
169 Infant formula average powder 68
170 Potato baked with smoked baltic herring 67
171 Fish soup with frozen saithe, with milk 67
172 Liver sausage or pate, average 64
173 Pizza with tuna fish filling 64
174 Kidney 63
175 Mayonnaise, homemade 61
176 Mussel soup 60
177 Mayonnaise 27-33% fat 60
178 Tuna sauce 57
179 Kidney average 57
180 Casserole with tuna and macaroni 57
181 Sausage, dry, salami type 56
182 Pizza with shellfish 56
183 Puree with fish and vegetable, without salt, homemade babyfood 56
184 Chicken with skin 56
185 Bearnaise sauce 55
186 Tunasalad with egg 55
187 Liver pate 54
188 Tuna sauce with cream 54
189 Minced liver steak liver, potato, onion 52
190 Chicken wing without skin 50
191 Chicken wing, marinated, in oven 49
192 Liver stew 49
193 Minced liver sauce 49
194 Pork and beef, canned 49
195 Chicken leg and thigh grilled 48
196 Bacon fried 48
197 Filled wheat tortilla tuna filling 48
198 Shrimp sauce with cream 47
199 Beef liver 46
200 Liver reindeer 46
201 Pork, bacon 44
202 Tunasalad 44
203 Chicken schnitzel, breaded, in oven 43
204 Pasty with fish 42
205 Oystersoup 42
206 Tartar sauce 42
207 Chicken wing with skin 40
208 Lemon sauce creamy 40
209 Pork chop fried without fat 39
210 Pork, flank smoked, fatty 39
211 Liver potato stew 38
212 Paella broiler, shellfish 37
213 Canneloni tuna filling 37
214 Bacon 35
215 Frankfurter fried without fat 35
216 Chicken wing, marinated, raw 34
217 Sausage balkan 34
218 Sausage for grilling, fried without fat 34
219 Chicken, leg and thigh with skin 34
220 Fish stock broth 34
221 Frankfurter 34
222 Frankfurter, baked 34
223 Shrimpsalad with egg 33
224 Frankfurter 33
225 Barbeque sausage, grilled 33
226 Grill sausage baked 33
227 Grill sausage fried 33
228 Frankfurter 31
229 Frankfurter, average 31
230 Liver carrot stew 31
231 Barbeque sausage, meaty, grilled 31
232 Grill sausage, meaty, baked 31
233 Barbeque sausage, boiled 31
234 Sausage for grilling, average 31
235 Tunafish rice salad 31
236 Processed sausage fried without fat 30
237 Sausage stuffed with pearl barley fried without fat 30
238 Frankfurter, contains cheese, baked 30
239 Frankfurter, contains cheese, light 30
240 Processed sausage grilled 29
241 Processed sausage, baked 29
242 Shrimp salad, cultured half cream sauce 29
243 Sausage, lauantai, fried without fat 29
244 Fresh pork sausage 29
245 Sausage for grilling, meaty, cheese 29
246 Shrimp soup 29
247 Processed sausage 29
248 Fried elk slices 29
249 Pearl sausage 29
250 Steak tartare 29
251 Tunafish potato salad 29
252 Sausage for grilling, meaty, average 29
253 Turkey breast 29
254 Sandwich spread 28
255 Sausage, lauantai, fried 28
256 Sausage for grilling, cheese 28
257 Frankfurter, contains cheese 28
258 Pork, chop 28
259 Processed sausage 27
260 Sausage, lenkki, average 27
261 Sausage stuffed with pearl barley, average 27
262 Pork, chop grilled 27
263 Reindeer liver steak 27
264 Chicken fillet baked unsalted 27
265 Processed sausage, contains cheese, baked 27
266 Processed sausage, contains cheese, grilled 27
267 Chicken 27
268 Sausage, lauantai, average 26
269 Fillet of chicken breast marinated 26
270 Soft processed sausage, jahti, average 25
271 French salad dressing 25
272 Caramel sauce 25
273 Processed sausage in oven with cheese and mustard 25
274 Sausage, lenkki, contains cheese 25
275 Chicken breast fried without skin 24
276 Turkey breast 24
277 Infant formula average ready-to-feed 24
278 Fish stock cube 24
279 Bacon, fillet, fat 18 g 22
280 Chicken fillet, fried, marinated 22
281 Chicken fillet filled with cheese 22
282 Kidney stew 22
283 Ham baked 21
284 Pork medium fat 21
285 Ham sausage 21
286 Chicken breast without skin 20
287 Turkey breast 20
288 Pork roast 20
289 Casserole with liver and rice homemade 19
290 Pork chop 19
291 Chicken breast breaded 19
292 Gotler sausage 19
293 Chicken 19
294 Sausage, lauantai, kevyt, average 19
295 Broiler file fried in oil 18
296 Chicken fillet of breast honey marinade 18
297 Casserole with liver and barley with fat free milk 18
298 Blood sausage black sausage 17
299 Pork chop breaded 17
300 Pork 17
Source: National Public Health Institute of Finland

 
Last Updated on Monday, 05 October 2009
 
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