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 sources	Omega 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

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Last Updated ( Saturday, 24 November 2007 )