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20:5 n-3 (EPA)

Essential nutrient
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20:5 N-3 (Epa) Food List (top 100)

Food Name Nutrient Density Energy Density Insulin Load
Fish oil, menhaden 24.1 9.02 0.0
Fish oil, salmon 23.9 9.02 0.0
Fish oil, sardine 18.5 9.02 0.0
Oil, bearded seal (Oogruk) (Alaska Native) 17.8 8.99 0.3
Fish, caviar, black and red, granular 17.1 2.64 22.7
Fish oil, cod liver 12.6 9.02 0.0
Fish oil, herring 11.4 9.02 0.0
Fish, roe, mixed species, raw 11.3 1.43 16.9
Fish, roe, mixed species, cooked, dry heat 10.1 2.04 21.7
Fish, salmon, pink, canned, without salt, solids with bone and liquid 10.0 1.39 14.1
Fish, salmon, chinook, raw 9.2 1.79 14.3
Fish, shad, american, raw 9.0 1.97 12.1
Mollusks, oyster, Pacific, raw 8.8 0.81 11.6
Mollusks, oyster, Pacific, cooked, moist heat 8.8 1.63 23.2
Fish, mackerel, salted 8.7 3.05 10.4
Fish, herring, Pacific, raw 8.1 1.95 11.7
Fish, herring, Pacific, cooked, dry heat 8.1 2.50 15.0
Fish, herring, Atlantic, raw 7.3 1.58 12.8
Fish, herring, Atlantic, cooked, dry heat 7.3 2.03 16.5
Fish, herring, Atlantic, kippered 7.3 2.17 17.6
Oil, spotted seal (Alaska Native) 7.1 8.94 0.0
Fish, mackerel, Atlantic, raw 7.1 2.05 13.3
Fish, salmon, chinook, cooked, dry heat 7.1 2.31 18.4
Fish, salmon, Atlantic, farmed, raw 6.7 2.08 14.5
Seaweed, wakame, raw 6.7 0.45 10.1
Fish, anchovy, european, raw 6.7 1.31 14.5
Fish, anchovy, european, canned in oil, drained solids 5.9 2.10 20.6
Fish, cisco, smoked 5.8 1.77 11.7
Fish, salmon, coho (silver), raw (Alaska Native) 5.7 1.40 15.4
Salmon, sockeye, canned, total can contents 5.6 1.53 15.7
Fish, sablefish, raw 5.6 1.95 9.6
Mollusks, oyster, eastern, wild, raw 5.6 0.51 6.2
Mollusks, oyster, eastern, wild, cooked, dry heat 5.6 0.79 9.7
Fish, sablefish, cooked, dry heat 5.6 2.50 12.3
Fish, sablefish, smoked 5.6 2.57 12.6
Mollusks, oyster, eastern, wild, cooked, moist heat 5.6 1.02 12.4
Fish, salmon, chum, canned, drained solids with bone 5.4 1.41 15.3
Fish, salmon, chum, canned, without salt, drained solids with bone 5.4 1.41 15.3
Fish, salmon, Atlantic, farmed, cooked, dry heat 5.4 2.06 15.8
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 5.2 2.01 18.4
Fish, mackerel, Pacific and jack, mixed species, raw 5.2 1.58 14.3
Fish, herring, Atlantic, pickled 5.2 2.62 19.8
Fish, salmon, sockeye, canned, without salt, drained solids with bone 5.2 1.53 14.6
Fish, wolffish, Atlantic, raw 5.2 0.96 12.5
Fish, wolffish, Atlantic, cooked, dry heat 5.1 1.23 16.0
Mollusks, oyster, eastern, farmed, raw 5.1 0.59 9.2
Fish, trout, rainbow, wild, cooked, dry heat 5.0 1.50 16.4
Oil, beluga, whale (Alaska Native) 5.0 9.00 0.0
Mollusks, oyster, eastern, canned 5.0 0.68 8.9
Fish, salmon, sockeye, canned, drained solids 5.0 1.67 17.9
Crustaceans, crab, alaska king, cooked, moist heat 4.9 0.97 14.7
Fish, salmon, coho, wild, cooked, moist heat 4.7 1.84 19.6
Fish, salmon, coho, wild, raw 4.7 1.46 15.5
Crustaceans, shrimp, mixed species, canned 4.7 1.00 15.3
Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) 4.7 2.06 23.8
Mollusks, oyster, eastern, farmed, cooked, dry heat 4.7 0.79 12.2
Crustaceans, crab, queen, cooked, moist heat 4.6 1.15 17.9
Fish, salmon, coho, wild, cooked, dry heat 4.6 1.39 16.8
Crustaceans, crab, queen, raw 4.6 0.90 14.0
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 4.6 1.85 12.7
Fish, smelt, rainbow, cooked, dry heat 4.6 1.24 16.2
Fish, smelt, rainbow, raw 4.6 0.97 12.6
Fish, halibut, Greenland, raw 4.5 1.86 10.3
Fish, halibut, greenland, cooked, dry heat 4.5 2.39 13.2
Fish, mackerel, jack, canned, drained solids 4.5 1.56 16.6
Salmon, sockeye, canned, drained solids, without skin and bones 4.4 1.58 20.0
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) 4.2 3.45 33.9
Crustaceans, crab, dungeness, cooked, moist heat 4.1 1.10 17.8
Crustaceans, crab, dungeness, raw 4.1 0.86 13.9
Fish, salmon, pink, canned, total can contents 4.0 1.29 15.0
Fish, whiting, mixed species, cooked, dry heat 3.9 1.16 16.8
Fish, shark, mixed species, raw 3.9 1.30 15.0
Fish, salmon, pink, canned, drained solids 3.9 1.38 17.6
Fish, salmon, coho, farmed, raw 3.8 1.60 15.2
Crustaceans, spiny lobster, mixed species, cooked, moist heat 3.8 1.43 23.1
Fish, mackerel, spanish, raw 3.8 1.39 13.8
Crustaceans, spiny lobster, mixed species, raw 3.8 1.12 18.0
Fish, whitefish, mixed species, raw 3.8 1.34 13.6
Steelhead trout, boiled, canned (Alaska Native) 3.8 1.59 11.8
Fish, whitefish, mixed species, cooked, dry heat 3.8 1.72 17.5
Smelt, dried (Alaska Native) 3.8 3.86 36.4
Fish, salmon, king (chinook), raw (Alaska Native) 3.7 1.87 11.3
Fish, salmon, coho, farmed, cooked, dry heat 3.6 1.78 17.4
Seaweed, laver, raw 3.6 0.35 9.2
Fish, sardine, Atlantic, canned in oil, drained solids with bone 3.6 2.08 17.6
Fish, salmon, Atlantic, wild, raw 3.6 1.42 14.2
Fish, salmon, Atlantic, wild, cooked, dry heat 3.6 1.82 18.2
Fish, salmon, king, with skin, kippered, (Alaska Native) 3.5 2.09 16.0
Mollusks, mussel, blue, raw 3.5 0.86 12.1
Fish, whitefish, eggs (Alaska Native) 3.4 1.04 19.0
Fish, salmon, sockeye (red), raw (Alaska Native) 3.4 1.53 15.5
Fish, halibut, cooked, with skin (Alaska Native) 3.4 1.13 16.9
Fish, bass, freshwater, mixed species, cooked, dry heat 3.3 1.46 17.3
Fish, bass, fresh water, mixed species, raw 3.3 1.14 13.5
Fish, sucker, white, raw 3.3 0.92 12.0
Fish, sucker, white, cooked, dry heat 3.2 1.19 15.4
Fish, salmon, red, canned, bones removed (Alaska Native) 3.2 1.61 19.2
Fish, bluefish, raw 3.2 1.24 14.3
Fish, bluefish, cooked, dry heat 3.2 1.59 18.4
Fish, Salmon, pink, canned, drained solids, without skin and bones 3.2 1.36 18.8

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