Foods Highest in Total long chain omega 3 fatty acids

Top 50 Australian foods ranked by total long chain omega 3 fatty acids content per 100g, sourced from the AFCD.

#	Food	Group	%T/100g
1	Seaweed, nori, dried	Vegetable products and dishes	51.7
2	Scallop, raw	Fish and seafood products and dishes	49.6
3	Squid or calamari, raw	Fish and seafood products and dishes	46.3
4	Mussel, blue, steamed	Fish and seafood products and dishes	43.8
5	Shark, fillet, without skin, raw	Fish and seafood products and dishes	37.3
6	Tuna, yellowfin, fillet, raw	Fish and seafood products and dishes	34.7
7	Oyster, Sydney rock, aquacultured, raw	Fish and seafood products and dishes	33.3
8	Prawn, brown tiger, wild, flesh, raw	Fish and seafood products and dishes	32.7
9	Tuna, canned in brine, drained	Fish and seafood products and dishes	32.1
10	Tuna, unflavoured, canned in water, drained	Fish and seafood products and dishes	32.1
11	Oyster, Pacific, aquacultured, raw	Fish and seafood products and dishes	32.0
12	Prawn, Western king, wild, flesh, raw	Fish and seafood products and dishes	31.3
13	Oyster, native, aquacultured, raw	Fish and seafood products and dishes	30.3
14	Salmon, pink, canned in brine, drained	Fish and seafood products and dishes	30.0
15	Crab, flesh, purchased steamed or boiled	Fish and seafood products and dishes	29.4
16	Cod or hake, smoked, steamed	Fish and seafood products and dishes	28.8
17	Prawn, banana, wild, flesh, raw	Fish and seafood products and dishes	28.4
18	Mackerel, raw	Fish and seafood products and dishes	28.3
19	Paste, shrimp	Fish and seafood products and dishes	27.8
20	Flathead, fillet, raw	Fish and seafood products and dishes	26.9
21	Flathead, fillet, steamed, no added fat	Fish and seafood products and dishes	26.4
22	Octopus, raw	Fish and seafood products and dishes	26.0
23	Cod, smoked, raw	Fish and seafood products and dishes	25.6
24	Prawn, banana, aquacultured, purchased cooked	Fish and seafood products and dishes	25.4
25	Blue grenadier (hoki), fillet, raw	Fish and seafood products and dishes	25.3
26	Lobster, southern rock, wild, flesh, raw	Fish and seafood products and dishes	25.1
27	Sprat, blue, wild caught, flesh, skin & bones, raw	Fish and seafood products and dishes	25.1
28	Prawn, endeavour, wild, flesh, raw	Fish and seafood products and dishes	24.4
29	Abalone, black lip, aquacultured, raw	Fish and seafood products and dishes	24.2
30	Salmon, red, canned in brine, drained	Fish and seafood products and dishes	24.1
31	Snapper, fillet, raw	Fish and seafood products and dishes	23.7
32	Whiting, King George, fillet, steamed, no added fat	Fish and seafood products and dishes	23.7
33	Mulloway, fillet, steamed, no added fat	Fish and seafood products and dishes	23.7
34	Sardine, Australian, whole, raw	Fish and seafood products and dishes	23.7
35	Mulloway, fillet, raw	Fish and seafood products and dishes	23.5
36	Whiting, King George, fillet, raw	Fish and seafood products and dishes	22.7
37	Prawn, school, wild, flesh, raw	Fish and seafood products and dishes	22.2
38	Prawn, black tiger, aquacultured, purchased cooked	Fish and seafood products and dishes	22.1
39	Bream, fillet, raw	Fish and seafood products and dishes	21.1
40	Bream, fillet, steamed, no added fat	Fish and seafood products and dishes	20.6
41	Trout, rainbow, aquacultured, raw	Fish and seafood products and dishes	19.6
42	Gemfish, fillet, raw	Fish and seafood products and dishes	19.6
43	Gemfish, fillet, steamed, no added fat	Fish and seafood products and dishes	19.6
44	Morwong, fillet, raw	Fish and seafood products and dishes	19.0
45	Kingfish, yellowtail, aquacultured, fillet, with skin, raw	Fish and seafood products and dishes	18.6
46	Morwong, fillet, steamed, no added fat	Fish and seafood products and dishes	17.7
47	Abalone, black lip, wild, raw	Fish and seafood products and dishes	17.4
48	Abalone, green lip, wild, raw	Fish and seafood products and dishes	16.9
49	Salmon, Pacific King, fillet, skinless, raw	Fish and seafood products and dishes	16.7
50	Abalone, green lip, aquacultured, raw	Fish and seafood products and dishes	15.8

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 total long chain omega 3 fatty acids value is zero or not measured.