Foods Highest in C18:3w3

Top 50 Australian foods ranked by c18:3w3 content per 100g, sourced from the AFCD.

#	Food	Group	g/100g
1	Oil, linseed or flaxseed	Fats and oils	54.6
2	Seed, chia, dried	Seed and nut products and dishes	18.8
3	Oil, hemp	Fats and oils	17.3
4	Seed, linseed or flaxseed	Seed and nut products and dishes	15.4
5	Oil, blend of monounsaturated vegetable oils	Fats and oils	9.9
6	Oil, canola	Fats and oils	9.1
7	Oil, vegetable	Fats and oils	8.6
8	Seed, hemp, dried	Seed and nut products and dishes	8.5
9	Oil, blend of polyunsaturated vegetable oils	Fats and oils	7.3
10	Nut, walnut, raw, unsalted	Seed and nut products and dishes	6.3
11	Oil, mustard seed	Fats and oils	6.1
12	Margarine spread, monounsaturated (~70% fat), reduced salt (sodium 350 mg/100 g), added phytosterols	Fats and oils	6.1
13	Oil, soybean	Fats and oils	5.3
14	Margarine spread, monounsaturated (>65% fat)	Fats and oils	5.1
15	Margarine spread, monounsaturated (>65% fat), reduced salt (sodium 360 mg/100 g)	Fats and oils	4.7
16	Mustard powder	Miscellaneous	4.6
17	Lecithin, soy, granules	Miscellaneous	4.2
18	Margarine spread, monounsaturated, reduced fat (~55%) & salt (sodium 380 mg/100 g)	Fats and oils	4.1
19	Margarine spread, monounsaturated, reduced fat (<65%)	Fats and oils	3.2
20	Dairy blend, butter & edible oil spread (~80% fat), sodium 600 mg/100 g	Fats and oils	3.1
21	Mayonnaise, traditional (>65% fat), commercial	Savoury sauces and condiments	2.8
22	Dairy blend, butter & edible oil spread (~80% fat), reduced salt (sodium 400 mg/100 g)	Fats and oils	2.7
23	Biscuit, savoury, seed based	Cereal based products and dishes	2.2
24	Protein powder, hemp seed based	Special dietary foods	2.2
25	Margarine spread, polyunsaturated (~70% fat)	Fats and oils	1.9
26	Flour, hemp	Seed and nut products and dishes	1.9
27	Margarine spread, polyunsaturated (~70% fat), reduced salt (sodium 280 mg/100 g)	Fats and oils	1.6
28	Bean, soya (soy), dried	Legume and pulse products and dishes	1.6
29	Mutton, all cuts, separable fat, raw	Meat, poultry and game products and dishes	1.5
30	Sauce, pasta, basil pesto, commercial	Savoury sauces and condiments	1.5
31	Fenugreek seed, dried	Miscellaneous	1.4
32	Muffin, cake-style, chocolate chip, commercial	Cereal based products and dishes	1.3
33	Sage, dried	Miscellaneous	1.2
34	Oil, rice bran	Fats and oils	1.1
35	Cake, plain butter cake, commercial, iced	Cereal based products and dishes	1.1
36	Rosemary, dried	Miscellaneous	1.0
37	Cake, plain butter cake, commercial, uniced	Cereal based products and dishes	1.0
38	Dip, hummus (hommus), commercial	Savoury sauces and condiments	1.0
39	Mutton, all cuts, separable fat, cooked	Meat, poultry and game products and dishes	1.0
40	Lamb, all cuts, separable fat, raw	Meat, poultry and game products and dishes	0.99
41	Corn chips, plain, salted	Snack foods	0.96
42	Fish finger, crumbed, purchased frozen, grilled, no added fat	Fish and seafood products and dishes	0.96
43	Vine leaf, grape, canned	Vegetable products and dishes	0.96
44	Thyme, dried, ground	Miscellaneous	0.93
45	Bread, mixed grain, toasted	Cereals and cereal products	0.90
46	Chicken, nugget, purchased frozen, baked, no added fat	Meat, poultry and game products and dishes	0.90
47	Paste, Indian style curry, commercial	Savoury sauces and condiments	0.90
48	Lamb, all cuts, separable fat, cooked	Meat, poultry and game products and dishes	0.90
49	Fish finger, crumbed, purchased frozen, raw	Fish and seafood products and dishes	0.84
50	Bean, haricot, dried	Legume and pulse products and dishes	0.82

Top Foods by Nutrient

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Zinc Highest in Magnesium Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where c18:3w3 value is zero or not measured.