All nutrients

Omega 3 (DHA)

Docosahexaenoic acid, a long-chain omega-3 found mainly in fatty fish. It contributes to the maintenance of normal brain function and normal vision.

Sources: EU Regulation 432/2012, authorized health claims, MedlinePlus (US National Library of Medicine)

Best food sources of omega 3 (DHA)

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

fats and oils9 foods measured

  1. 1Salmon oil18.2 g
  2. 2Cod liver oil11.4 g
  3. 3Sardine oil10.7 g
  4. 4Herring oil4.21 g
  5. 5Peanut oil0.05 g
  6. 6Vegetable oil (average)0.0052 g
  7. 7Butter spread, low-fat (average)0.005 g
  8. 8Butter, unknown fat content , unsalted (average)0.005 g

meat, egg and fish364 foods measured

  1. 1Cod liver, raw4.76 g
  2. 2Cod liver, canned, drained4.06 g
  3. 3Mackerel, smoked3.35 g
  4. 4Pilchard, in tomato sauce, canned, drained2.3 g
  5. 5Mackerel, grilled filet, canned, plain, drained2.11 g
  6. 6Trout egges, canned1.91 g
  7. 7Salmon roe, semi-preserved1.84 g
  8. 8Lump roe, semi-preserved1.77 g

cereal products9 foods measured

  1. 1Quinoa, raw0.047 g
  2. 2Puffed salty snacks, made from potato0.037 g
  3. 3Brioche sandwich bread, prepacked0.02 g
  4. 4Toasted bread, home-made0.02 g
  5. 5Salty snacks0.0059 g
  6. 6Salty snacks, crackers, garnished or filled with cheese0.0058 g
  7. 7Bread (average)0.0048 g
  8. 8Puffed salty snacks, made from maize/corn, without peanuts0.0021 g

milk and milk products23 foods measured

  1. 1Parmesan cheese, from cow's milk0.04 g
  2. 2Cantal, Salers or Laguiole cheese, from cow's milk0.033 g
  3. 3Drained soft fresh cheese, around 6% fat0.02 g
  4. 4Gruyere cheese, France, Protected Geographical Indication, from cow's milk0.014 g
  5. 5Fruits batter-pudding, prepacked0.012 g
  6. 6French toast0.0095 g
  7. 7Hard cheese (average)0.0091 g
  8. 8Custard cream with eggs (a small jar of chocolate or vanilla cream or other flavour), refrigerated0.0061 g

sugar and confectionery26 foods measured

  1. 1Dark chocolate bar, more than 70% cocoa0.04 g
  2. 2Milk roll, prepacked0.03 g
  3. 3Apple pie with custard (flour, eggs, cream, sugar, apple alcohol)0.03 g
  4. 4Pound cake0.02 g
  5. 5Butter pound cake, prepacked0.02 g
  6. 6Buttered and caramelized milk bread cake0.02 g
  7. 7Chou pastry, sugar coated0.017 g
  8. 8Muffin, with blueberry or chocolate0.017 g

ice cream and sorbet5 foods measured

  1. 1Ice cream, luxury, in cup0.04 g
  2. 2Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce0.01 g
  3. 3Ice cream, box or cup (average)0.005 g
  4. 4Ice cream or sorbet or ice pop, flavoured (average)0.0038 g
  5. 5Frozen dessert, puff pastry, to share0.000075 g

fruits, vegetables, legumes and nuts8 foods measured

  1. 1Cashew nut, grilled, unsalted0.03 g
  2. 2Tomato, roasted/baked, with skin0.02 g
  3. 3Fruit (average)0.0035 g
  4. 4Potato, cooked (average food)0.0027 g
  5. 5Vegetable, cooked (average)0.0022 g
  6. 6Fruit compote, reduced sugar or not0.0021 g
  7. 7Legume, cooked (average)0.0018 g
  8. 8Fruits compote, miscellaneous, reduced sugar0.000075 g

miscellaneous12 foods measured

  1. 1Sauce, cold (average)0.012 g
  2. 2Sauce (average)0.011 g
  3. 3American-style sauce, prepacked0.0055 g
  4. 4Olive (average)0.0048 g
  5. 5Aioli sauce (garlic and olive oil mayonnaise), prepacked0.0041 g
  6. 6Olives, black (average food)0.0041 g
  7. 7Spice (average)0.0039 g
  8. 8Sauce, warm (average)0.0038 g

Other1 foods measured

  1. 1Desert (average)0.0051 g

beverages2 foods measured

  1. 1Fruit juice, pure juice (average)0.00043 g
  2. 2Fruit juice (average)0.00036 g

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.