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22:6 n-3 (DHA)

Essential nutrient
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22:6 N-3 (Dha) Food List (top 100)

Food Name Nutrient Density Energy Density Insulin Load
Fish oil, salmon 23.4 9.02 0.0
Fish, caviar, black and red, granular 16.6 2.64 22.7
Oil, bearded seal (Oogruk) (Alaska Native) 15.9 8.99 0.3
Fish oil, cod liver 14.0 9.02 0.0
Fish oil, sardine 13.6 9.02 0.0
Fish, salmon, coho (silver), raw (Alaska Native) 11.4 1.40 15.4
Fish, mackerel, salted 11.2 3.05 10.4
Fish, roe, mixed species, raw 10.9 1.43 16.9
Fish oil, menhaden 10.9 9.02 0.0
Fish, roe, mixed species, cooked, dry heat 9.8 2.04 21.7
Fish, salmon, Atlantic, wild, cooked, dry heat 9.0 1.82 18.2
Fish, salmon, Atlantic, wild, raw 9.0 1.42 14.2
Oil, spotted seal (Alaska Native) 8.3 8.94 0.0
Fish, mackerel, spanish, raw 8.3 1.39 13.8
Fish, salmon, Atlantic, farmed, cooked, dry heat 8.1 2.06 15.8
Fish, whitefish, mixed species, raw 8.0 1.34 13.6
Fish, whitefish, mixed species, cooked, dry heat 8.0 1.72 17.5
Fish, anchovy, european, raw 7.9 1.31 14.5
Jellyfish, dried, salted 7.9 0.36 3.1
Fish, mackerel, Atlantic, raw 7.8 2.05 13.3
Fish, shad, american, raw 7.6 1.97 12.1
Fish, tuna, fresh, bluefin, cooked, dry heat 7.0 1.84 21.4
Fish, tuna, fresh, bluefin, raw 7.0 1.44 16.7
Fish, anchovy, european, canned in oil, drained solids 7.0 2.10 20.6
Fish, bass, striped, cooked, dry heat 6.9 1.24 16.2
Fish, bass, striped, raw 6.8 0.97 12.7
Fish, mackerel, spanish, cooked, dry heat 6.8 1.58 16.9
Beef, variety meats and by-products, brain, raw 6.8 1.43 7.1
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 6.7 2.01 18.4
Fish, mackerel, Pacific and jack, mixed species, raw 6.7 1.58 14.3
Fish, salmon, pink, canned, without salt, solids with bone and liquid 6.6 1.39 14.1
Beef, variety meats and by-products, brain, cooked, simmered 6.4 1.51 8.0
Fish, herring, Atlantic, raw 6.2 1.58 12.8
Fish, herring, Atlantic, cooked, dry heat 6.2 2.03 16.5
Fish, herring, Atlantic, kippered 6.2 2.17 17.6
Fish, salmon, pink, canned, drained solids 6.1 1.38 17.6
Fish, salmon, Atlantic, farmed, raw 6.0 2.08 14.5
Fish, salmon, chinook, raw 6.0 1.79 14.3
Fish, salmon, pink, canned, total can contents 5.9 1.29 15.0
Fish, salmon, coho, farmed, raw 5.8 1.60 15.2
Fish, mackerel, jack, canned, drained solids 5.8 1.56 16.6
Fish, scup, raw 5.7 1.05 13.5
Fish, Salmon, pink, canned, drained solids, without skin and bones 5.7 1.36 18.8
Fish, tilefish, cooked, dry heat 5.6 1.47 17.5
Fish, salmon, chum, canned, without salt, drained solids with bone 5.6 1.41 15.3
Fish, salmon, chum, canned, drained solids with bone 5.6 1.41 15.3
Fish, tuna, white, canned in water, drained solids 5.5 1.28 16.9
Fish, tuna, white, canned in water, without salt, drained solids 5.5 1.28 16.9
Fish, salmon, coho, farmed, cooked, dry heat 5.5 1.78 17.4
Fish, salmon, coho, wild, cooked, dry heat 5.3 1.39 16.8
Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) 5.3 2.06 23.8
Lamb, variety meats and by-products, brain, cooked, pan-fried 5.3 2.73 11.4
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 5.3 1.85 12.7
Fish oil, herring 5.3 9.02 0.0
Fish, salmon, red, canned, bones removed (Alaska Native) 5.2 1.61 19.2
Salmon, sockeye, canned, total can contents 5.1 1.53 15.7
Fish, salmon, coho, wild, cooked, moist heat 5.1 1.84 19.6
Fish, swordfish, raw 5.1 1.44 14.2
Fish, salmon, coho, wild, raw 5.1 1.46 15.5
Fish, swordfish, cooked, dry heat 5.0 1.72 16.9
Fish, salmon, sockeye, canned, drained solids 5.0 1.67 17.9
Fish, sea bass, mixed species, cooked, dry heat 5.0 1.24 16.9
Fish, sea bass, mixed species, raw 5.0 0.97 13.2
Salmon, sockeye, canned, drained solids, without skin and bones 5.0 1.58 20.0
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) 5.0 3.45 33.9
Lamb, New Zealand, imported, testes, cooked, soaked and fried 4.9 1.25 15.9
Oil, beluga, whale (Alaska Native) 4.9 9.00 0.0
Fish, salmon, sockeye, canned, without salt, drained solids with bone 4.9 1.53 14.6
Fish, smelt, rainbow, cooked, dry heat 4.9 1.24 16.2
Fish, smelt, rainbow, raw 4.8 0.97 12.6
Fish, bluefish, raw 4.7 1.24 14.3
Fish, bluefish, cooked, dry heat 4.7 1.59 18.4
Fish, salmon, sockeye (red), raw (Alaska Native) 4.6 1.53 15.5
Lamb, variety meats and by-products, brain, cooked, braised 4.6 1.45 8.5
Fish, shark, mixed species, raw 4.5 1.30 15.0
Lamb, variety meats and by-products, brain, raw 4.5 1.22 7.0
Fish, salmon, red, (sockeye), kippered (Alaska Native) 4.3 1.41 13.7
Fish, pollock, Atlantic, cooked, dry heat 4.3 1.18 17.8
Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) 4.3 1.11 16.8
Fish, pollock, Atlantic, raw 4.3 0.92 13.9
Fish, salmon, king (chinook), raw (Alaska Native) 4.2 1.87 11.3
Fish, salmon, king, with skin, kippered, (Alaska Native) 4.2 2.09 16.0
Mollusks, squid, mixed species, raw 4.2 0.92 14.1
Fish, sablefish, raw 4.1 1.95 9.6
Fish, sablefish, cooked, dry heat 4.1 2.50 12.3
Fish, sablefish, smoked 4.1 2.57 12.6
Fish, trout, rainbow, farmed, cooked, dry heat 4.1 1.68 17.8
Fish, trout, rainbow, farmed, raw 4.1 1.41 14.9
Fish, salmon, sockeye, raw 4.0 1.31 16.4
Fish, tilefish, raw 4.0 0.96 12.5
Fish, salmon, sockeye, cooked, dry heat 4.0 1.56 19.5
Fish, trout, mixed species, raw 4.0 1.48 14.8
Fish, trout, mixed species, cooked, dry heat 4.0 1.90 19.0
Pork, fresh, variety meats and by-products, brain, raw 3.9 1.27 7.7
Fish, Salmon, Chum, raw (Alaska Native) 3.9 1.16 15.0
Fish, herring, Pacific, raw 3.9 1.95 11.7
Fish, herring, Pacific, cooked, dry heat 3.9 2.50 15.0
Fish, trout, rainbow, wild, raw 3.9 1.19 14.6
Fish, trout, rainbow, wild, cooked, dry heat 3.9 1.50 16.4
Fish, cisco, smoked 3.8 1.77 11.7

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