All nutrients

Omega 3 (EPA)

Eicosapentaenoic acid, a long-chain omega-3 from fatty fish and seafood. Together with DHA it contributes to the normal function of the heart.

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

Best food sources of omega 3 (EPA)

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 oils16 foods measured

  1. 1Salmon oil13 g
  2. 2Sardine oil10.1 g
  3. 3Cod liver oil8.39 g
  4. 4Herring oil6.27 g
  5. 5Vegetable fat (margarine type), spreadable, 30-40% fat, light, unsalted, rich in omega 30.24 g
  6. 6Vegetable fat (margarine type), spreadable, 50-63% fat, light, unsalted, rich in omega 30.047 g
  7. 7Butter, 80% fat, salted0.04 g
  8. 8Butter, 60-62% fat, light, unsalted0.03 g

meat, egg and fish325 foods measured

  1. 1Cod liver, raw6.41 g
  2. 2Cod liver, canned, drained3.08 g
  3. 3Atlantic herring, smoked, in oil3.03 g
  4. 4Atlantic herring, smoked, plain2.98 g
  5. 5Mackerel, fillet, in mustard sauce, canned, drained2.87 g
  6. 6Salmon roe, semi-preserved1.66 g
  7. 7Mackerel, smoked1.48 g
  8. 8Lump roe, semi-preserved1.36 g

miscellaneous13 foods measured

  1. 1Seaweed, agar, dried0.087 g
  2. 2Sauce, cold (average)0.013 g
  3. 3Sauce (average)0.01 g
  4. 4Cloves0.008 g
  5. 5Seaweed, agar, raw0.008 g
  6. 6Olive (average)0.0048 g
  7. 7Olives, black (average food)0.0041 g
  8. 8Spice (average)0.0039 g

ice cream and sorbet4 foods measured

  1. 1Ice cream, luxury, in cup0.03 g
  2. 2Ice cream on stick, with chocolate coating0.0076 g
  3. 3Ice cream, box or cup (average)0.005 g
  4. 4Ice cream or sorbet or ice pop, flavoured (average)0.0046 g

milk and milk products46 foods measured

  1. 1Comté cheese, from cow's milk0.025 g
  2. 2Beaufort cheese, from cow's milk0.024 g
  3. 3Saint-Marcellin cheese, from cow's milk0.02 g
  4. 4Boulette d'Avesnes cheese0.02 g
  5. 5Roquefort cheese, from ewe's milk0.02 g
  6. 6Abondance cheese, from cow's milk0.02 g
  7. 7Raclette cheese, from cow's milk0.02 g
  8. 8Brie cheese, from cow's milk0.019 g

sugar and confectionery25 foods measured

  1. 1Chocolate spread with hazelnuts0.016 g
  2. 2Twelfth Night cake (puff pastry filled with almond paste)0.011 g
  3. 3Pound cake0.01 g
  4. 4Butter pound cake, prepacked0.01 g
  5. 5Buttered and caramelized milk bread cake0.01 g
  6. 6Chou pastry filled with whipped cream0.0092 g
  7. 7Soft cake filled with fruits, mini sponge roll type, prepacked0.0082 g
  8. 8Doughnut filled with jam0.008 g

Other6 foods measured

  1. 1Puff pastry, pure butter, raw0.015 g
  2. 2Shortbread dough, pure butter, cooked0.01 g
  3. 3Pizza base, cooked0.0068 g
  4. 4Puff pastry, raw0.0051 g
  5. 5Desert (average)0.0041 g
  6. 6Short crust pastry, raw0.0035 g

fruits, vegetables, legumes and nuts6 foods measured

  1. 1Sunflower seed0.014 g
  2. 2Fruit (average)0.0041 g
  3. 3Potato, cooked (average food)0.0027 g
  4. 4Vegetable, cooked (average)0.0022 g
  5. 5Fruit compote, reduced sugar or not0.0021 g
  6. 6Legume, cooked (average)0.0018 g

cereal products9 foods measured

  1. 1Puffed salty snacks, made from potato0.013 g
  2. 2Puffed salty snacks, made from maize/corn, with peanuts0.0076 g
  3. 3Crispbread, extruded and grilled0.0057 g
  4. 4Puffed salty snacks, made from maize/corn, without peanuts0.0057 g
  5. 5Bread (average)0.0048 g
  6. 6Rusk, slice, wheat0.0039 g
  7. 7Salty snacks0.0038 g
  8. 8Salty snacks, crackers, garnished or filled with cheese0.0018 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.