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Foods Highest in C18:4w3

Top 50 Australian foods ranked by c18:4w3 content per 100g, sourced from the AFCD.

Fatty AcidsUnit: mg per 100g
#Foodmg/100g
1Margarine spread, polyunsaturated (~70% fat)
725
2Margarine spread, polyunsaturated (~70% fat), reduced salt (sodium 280 mg/100 g)
406
3Dairy blend, butter & edible oil spread (~80% fat), reduced salt (sodium 400 mg/100 g)
371
4Dairy blend, butter & edible oil spread (~80% fat), sodium 600 mg/100 g
371
5Cheese, cheddar, natural, regular fat
354
6Cream, thickened, regular fat (~35%)
283
7Cheese, cheddar, natural, reduced fat (~25%)
248
8Kingfish, yellowtail, aquacultured, fillet, with skin, grilled, no added fat
197
9Biscuit, sweet, shortbread style, commercial
183
10Margarine spread, monounsaturated (>65% fat), reduced salt (sodium 360 mg/100 g)
176
11Kingfish, yellowtail, aquacultured, fillet, with skin, steamed, no added fat
171
12Trout, ocean, aquacultured, fillet, without skin, baked, no added fat
148
13Kingfish, yellowtail, aquacultured, fillet, with skin, raw
144
14Salmon, Atlantic, fillet, steamed, no added fat
144
15Silver perch, aquacultured, baked, no added fat
141
16Salmon, Atlantic, fillet, grilled, no added fat
137
17Salmon, pink, canned in brine, drained
135
18Trout, rainbow, aquacultured, baked, no added fat
133
19Trout, ocean, aquacultured, fillet, without skin, steamed, no added fat
128
20Biscuit, savoury, from white wheat flour, flavoured (excluding cheese)
128
21Silver perch, aquacultured, steamed, no added fat
123
22Margarine spread, monounsaturated, reduced fat (<65%)
123
23Salmon, Atlantic, fillet, raw
122
24Trout, rainbow, aquacultured, steamed, no added fat
115
25Trout, ocean, aquacultured, fillet, without skin, raw
108
26Sausage, beef, raw
107
27Silver perch, aquacultured, raw
103
28Trout, rainbow, aquacultured, raw
96.9
29Bread roll, topped with cheese
70.8
30Pastry, shortcrust style, commercial, baked
62.4
31Oyster, Sydney rock, aquacultured, raw
62.3
32Barramundi, aquacultured, fillet, grilled, no added fat
53.2
33Mayonnaise, traditional (>65% fat), commercial
51.4
34Pastry, shortcrust style, commercial, raw
51.1
35Croissant, plain
50.6
36Milk, cow, canned, evaporated, regular
48.8
37Pizza, cheese & tomato, commercial
48.4
38Oyster, Pacific, aquacultured, raw
48.3
39Oil, blend of monounsaturated vegetable oils
47.8
40Oyster, aquacultured, raw
47.3
41Barramundi, aquacultured, fillet, steamed with no added fat
46.2
42Biscuit, savoury, from white wheat flour, plain snack cracker style
46.0
43Pizza, supreme, takeaway style
43.1
44Pie, savoury, meat, commercial, ready to eat
40.0
45Barramundi, aquacultured, fillet, raw
38.8
46Sausage roll, commercial, ready to eat
34.0
47Pie, savoury, meat, purchased frozen, baked
30.3
48Yoghurt, apricot pieces or flavoured, regular fat (~3%)
25.8
49Yoghurt, strawberry pieces or flavoured, regular fat (~3%)
25.4
50Gemfish, fillet, baked, no added fat
22.5

Top Foods by Nutrient

Highest in CalciumHighest in IronHighest in ProteinHighest in Vitamin CHighest in FibreHighest in PotassiumHighest in ZincHighest in MagnesiumHighest in SodiumHighest in FolateHighest in CholesterolHighest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where c18:4w3 value is zero or not measured.