Fatty Acids

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

50
Foods ranked: 725 mg
Highest per 100g

Number one

Margarine spread, polyunsaturated (~70% fat)

Fats and oils

725mg per 100g

50 foods ranked, values per 100g

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

Rankings

Top Foods by Nutrient

All nutrients

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 c18:4w3 value is zero or not measured.