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Table 2: List of foods high in omega 3 fatty acid DHA (mg/100 gram)

RankOmega 3 fatty acid DHA food sourcesOmega 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