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Table 2: List of foods high in omega 3 fatty acid DHA (mg/100 gram)
Rank | Omega 3 fatty acid DHA food sources | Omega 3 fatty acid DHA content in mg per 100 grams of food portion |
---|---|---|
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 |
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 |
Source: National Public Health Institute of Finland