Food sources vs nutrients

	Food (50 of 2152)		Food group	Omega-3 (EPA)[g]
1	Sambal Ulek	9.1	Eating fish	4.48
2	Mackerel steamed	8.9	Eating fish	1.67
3	Nutmeg	8.9	Eating fish	1.55
4	Mackerel steamed	8.9	Eating fish	1.46
5	Caviar	8.8	Eating fish	1.41
6	Sardines in oil can	8.7	Eating fish	1.14
7	Mackerel steamed	8.9	Eating fish	1.13
8	Herring smoked	8.8	Eating fish	1.12
9	Steamed boxing	8.7	Eating fish	1.01
10	Mackerel steamed	8.8	Eating fish	0.97
11	Bok choy cooked	8.7	Eating fish	0.96
12	Oysters	8.8	Eating fish	0.93
13	Bakbokking baked	8.6	Eating fish	0.91
14	Fish fat> 5 g fat, raw	8.8	Eating fish	0.9
15	Sambal fried	9.1	Eating fish	0.89
16	Mackerel steamed	8.9	Eating fish	0.85
17	Smoked boxing	8.7	Eating fish	0.83
18	Herring fillet in tomato sauce tin	8.9	Eating fish	0.83
19	Clove	8.7	Eating fish	0.78
20	Sea eel prepared in microwave without adding	9	Eating fish	0.77
21	Coffee cream	8.8	Eating fish	0.74
22	Shrimp paste trassie	8.2	Herbs and spices	0.73
23	Breeding salmon raw	8.8	Eating fish	0.59
24	Yogurt drink Topvit with sweetener	8.9	Eating fish	0.59
25	Smoked sprat fillet	8.7	Eating fish	0.52
26	Toddler milk Kruidvat 5 p 100 ml	8.8	Eating fish	0.5
27	Yogurt drink Topvit with sweetener	8.7	Eating fish	0.47
28	Anchovies raw	9	Eating fish	0.46
29	Pomtajer prepared without fat	8.8	Eating fish	0.46
30	Bok choy cooked	8.5	Eating fish	0.44
31	Linseed oil	8.6	Eating fish	0.39
32	Linseed oil	8.7	Eating fish	0.39
33	Ah low fat omega-3 product	8.8	Fats and oils	0.38
34	Becel low fat omega-3 plus	8.7	Fats and oils	0.38
35	Sea eel prepared in microwave without adding	8.4	Eating fish	0.37
36	rice milk	8.5	Eating fish	0.36
37	Cod (dried salted cod)	8.2	Eating fish	0.35
38	Coffee cream	8.4	Eating fish	0.34
39	Salted herring	8.6	Eating fish	0.33
40	Halibut smoked	8.5	Eating fish	0.33
41	Fruit muesli	7.9	Nuts and seeds	0.32
42	Walnuts unsalted	7.9	Nuts and seeds	0.32
43	Shrimp salted dried	8.4	Eating fish	0.29
44	Sambal Ulek	8.3	Eating fish	0.27
45	Herring in (sweet) sour	8.4	Eating fish	0.25
46	Pangasius prepared in microwave without adding	8.2	Eating fish	0.25
47	Coffee creamer	8.6	Eating fish	0.24
48	Yogurt drink Topvit with sweetener	7.7	Savory spreads	0.24
49	Shrimps Dutch cooked	8.6	Eating fish	0.23
50	Trout prepared in microwave without adding	8.9	Eating fish	0.2

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.87	g	-
Calcium	12	mg	950 / 2500
Cholesterol	340	mg	-
Docosapentaenoic Acid (DPA)	0.55	g	-
Drinking water	44.4	g	-
Energy	409	kcal	-
Fat	42.3	g	-
Fatty acids polyunsaturated	14.8	g	-
Iron	2	mg	11-16 / open
Linoleic acid	1.26	g	-
Monounsaturated fatty acids	16.5	g	-
Nicotinezuur	5.4	mg	-
Omega-3	12.7	g	0.2-4 / -
Omega-3 (DHA)	5.86	g	-
Omega-3 (EPA)	4.48	g	-
Phosphorus	175	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	150	mg	3500 / open
Protein animal	7	g	-
Proteins	7	g	-
Salt	250	mg	2500 / -
Saturated fat food	8.1	g	-
Vitamin A (retinol)	2538	µg	680-800 / 3000
Vitamin B1	0.06	mg	1.1 / -
Vitamin B6	0.1	mg	1.5 / 25
Vitamine B2	0.65	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.36	g	-
Calcium	20	mg	950 / 2500
Carbohydrate-rich foods	0.5	g	-
Cholesterol	72.2	mg	-
Copper	0.08	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.29	g	-
Drinking water	52.3	g	-
Energy	315	kcal	-
Fat	26.1	g	-
Fatty acids polyunsaturated	7.1	g	-
Iodine	115	µg	150 / 600
Iron	1.2	mg	11-16 / open
Linoleic acid	0.39	g	-
Magnesium	26	mg	300-350 / -
Monounsaturated fatty acids	11.5	g	-
Nicotinezuur	10	mg	-
Omega-3	6.4	g	0.2-4 / -
Omega-3 (DHA)	2.89	g	-
Omega-3 (EPA)	1.67	g	-
Phosphorus	210	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	288	mg	3500 / open
Protein animal	19.5	g	-
Proteins	19.5	g	-
Salt	250	mg	2500 / -
Saturated fat food	5.6	g	-
Selenium	48	µg	70 / 300
Unsaturated fats	0.1	g	-
Vitamin A (retinol)	54	µg	680-800 / 3000
Vitamin B1	0.09	mg	1.1 / -
Vitamin B12	6	µg	2.8 / -
Vitamin B6	0.18	mg	1.5 / 25
Vitamin D	4.3	µg	20 / 50
Vitamin D3	4.3	µg	-
Vitamin E	0.7	mg	13 / 300
Vitamine B2	0.33	mg	1.6 / -
Zinc	0.48	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.26	g	-
Calcium	20	mg	950 / 2500
Cholesterol	225	mg	-
Copper	0.05	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.74	g	-
Drinking water	50.9	g	-
Energy	372	kcal	-
Fat	35.1	g	-
Fatty acids polyunsaturated	7.4	g	-
Iodine	60	µg	150 / 600
Iron	1	mg	11-16 / open
Linoleic acid	0.87	g	-
Magnesium	19	mg	300-350 / -
Monounsaturated fatty acids	13	g	-
Nicotinezuur	1.4	mg	-
Omega-3	5.7	g	0.2-4 / -
Omega-3 (DHA)	3	g	-
Omega-3 (EPA)	1.55	g	-
Phosphorus	200	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	250	mg	3500 / open
Protein animal	14	g	-
Proteins	14	g	-
Salt	85	mg	2500 / -
Saturated fat food	8.6	g	-
Selenium	30	µg	70 / 300
Vitamin A (retinol)	1043	µg	680-800 / 3000
Vitamin B1	0.1	mg	1.1 / -
Vitamin B12	4.4	µg	2.8 / -
Vitamin B6	0.17	mg	1.5 / 25
Vitamin C	2	mg	75 / open
Vitamin D	4.9	µg	20 / 50
Vitamin E	4.1	mg	13 / 300
Vitamine B2	0.35	mg	1.6 / -
Zinc	1.75	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.37	g	-
Calcium	33	mg	950 / 2500
Cholesterol	63	mg	-
Copper	0.07	mg	0.9 / -
Drinking water	50.9	g	-
Energy	301	kcal	-
Fat	24.1	g	-
Fatty acids polyunsaturated	5.9	g	-
Iodine	50	µg	150 / 600
Iron	1.2	mg	11-16 / open
Linoleic acid	0.44	g	-
Magnesium	38	mg	300-350 / -
Monounsaturated fatty acids	10	g	-
Nicotinezuur	6.9	mg	-
Nitrogen (nutrient)	3.4	g	-
Omega-3	4.3	g	0.2-4 / -
Omega-3 (DHA)	2.44	g	-
Omega-3 (EPA)	1.46	g	-
Phosphorus	237	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	319	mg	3500 / open
Protein animal	21.1	g	-
Proteins	21.1	g	-
Salt	746	mg	2500 / -
Saturated fat food	5.2	g	-
Selenium	59	µg	70 / 300
Unsaturated fats	0.2	g	-
Vitamin A (retinol)	36	µg	680-800 / 3000
Vitamin B1	0.15	mg	1.1 / -
Vitamin B12	10.2	µg	2.8 / -
Vitamin B6	0.28	mg	1.5 / 25
Vitamin D	8.2	µg	20 / 50
Vitamin D3	8.2	µg	-
Vitamin E	0.5	mg	13 / 300
Vitamine B2	0.37	mg	1.6 / -
Zinc	0.9	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.15	g	-
Cholesterol	457	mg	-
Docosapentaenoic Acid (DPA)	0.61	g	-
Drinking water	50.2	g	-
Energy	281	kcal	-
Fat	20.5	g	-
Fatty acids polyunsaturated	5.7	g	-
Iodine	103	µg	150 / 600
Iron	1	mg	11-16 / open
Linoleic acid	0.31	g	-
Monounsaturated fatty acids	8.3	g	-
Nicotinezuur	1.5	mg	-
Omega-3	4.6	g	0.2-4 / -
Omega-3 (DHA)	2.29	g	-
Omega-3 (EPA)	1.41	g	-
Potassium (such as whole grains, green vegetables, seaweed,	60	mg	3500 / open
Protein animal	24	g	-
Proteins	24	g	-
Salt	2120	mg	2500 / -
Saturated fat food	5.1	g	-
Vitamin A (retinol)	5	µg	680-800 / 3000
Vitamin B1	1.5	mg	1.1 / -
Vitamin B6	0.32	mg	1.5 / 25
Vitamine B2	1	mg	1.6 / -

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.53	g	-
Calcium	12	mg	950 / 2500
Carbohydrate-rich foods	0.1	g	-
Cholesterol	78	mg	-
Copper	0.28	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.2	g	-
Drinking water	57	g	-
Energy	267	kcal	-
Fat	20.7	g	-
Fatty acids polyunsaturated	6.9	g	-
High fiber foods	0.1	g	-
Iodine	44	µg	150 / 600
Iron	1.6	mg	11-16 / open
Linoleic acid	2.35	g	-
Magnesium	33	mg	300-350 / -
Monounsaturated fatty acids	8.3	g	-
Nicotinezuur	5.3	mg	-
Omega-3	4.4	g	0.2-4 / -
Omega-3 (DHA)	1.97	g	-
Omega-3 (EPA)	0.97	g	-
Phosphorus	200	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	266	mg	3500 / open
Protein animal	20	g	-
Proteins	20	g	-
Salt	420	mg	2500 / -
Saturated fat food	4.2	g	-
Selenium	42	µg	70 / 300
Sugar	0.1	g	-
Unsaturated fats	0.1	g	-
Vitamin A (retinol)	37	µg	680-800 / 3000
Vitamin B1	0.03	mg	1.1 / -
Vitamin B12	6.94	µg	2.8 / -
Vitamin B6	0.14	mg	1.5 / 25
Vitamin D	4.3	µg	20 / 50
Vitamin D3	4.3	µg	-
Vitamin E	3.5	mg	13 / 300
Vitamine B2	0.27	mg	1.6 / -
Zinc	2.7	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.91	g	-
Ash (supplement)	2.1	g	-
Calcium	26	mg	950 / 2500
Cholesterol	131.7	mg	-
Copper	0.09	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.6	g	-
Drinking water	48.3	g	-
Energy	351	kcal	-
Fat	30.5	g	-
Fatty acids polyunsaturated	5.4	g	-
Iodine	10	µg	150 / 600
Iron	0.5	mg	11-16 / open
Linoleic acid	0.94	g	-
Magnesium	10	mg	300-350 / -
Monounsaturated fatty acids	15	g	-
Nicotinezuur	3.2	mg	-
Omega-3	3.7	g	0.2-4 / -
Omega-3 (DHA)	1.05	g	-
Omega-3 (EPA)	0.96	g	-
Phosphorus	183	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	214	mg	3500 / open
Protein animal	19.1	g	-
Proteins	19.1	g	-
Salt	583	mg	2500 / -
Saturated fat food	8	g	-
Selenium	60	µg	70 / 300
Vitamin A (retinol)	3300	µg	680-800 / 3000
Vitamin B1	0.18	mg	1.1 / -
Vitamin B12	4.3	µg	2.8 / -
Vitamin B6	0.18	mg	1.5 / 25
Vitamin D	20.4	µg	20 / 50
Vitamin D3	20.4	µg	-
Vitamin E	9	mg	13 / 300
Vitamine B2	0.31	mg	1.6 / -
Zinc	3.47	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.19	g	-
Ash (supplement)	0.7	g	-
Calcium	31	mg	950 / 2500
Carbohydrate-rich foods	0.3	g	-
Cholesterol	108.8	mg	-
Copper	0.06	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.28	g	-
Drinking water	61.6	g	-
Energy	242	kcal	-
Fat	19.1	g	-
Fatty acids polyunsaturated	4	g	-
Iodine	42.3	µg	150 / 600
Iron	1	mg	11-16 / open
Linoleic acid	0.44	g	-
Magnesium	29	mg	300-350 / -
Monounsaturated fatty acids	8.3	g	-
Nicotinezuur	6.4	mg	-
Nitrogen (nutrient)	0.7	g	-
Omega-3	3.3	g	0.2-4 / -
Omega-3 (DHA)	1.56	g	-
Omega-3 (EPA)	0.9	g	-
Phosphorus	224	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	327	mg	3500 / open
Protein animal	17.2	g	-
Proteins	17.2	g	-
Salt	201	mg	2500 / -
Saturated fat food	4.5	g	-
Selenium	35	µg	70 / 300
Vitamin A (retinol)	288	µg	680-800 / 3000
Vitamin B1	0.1	mg	1.1 / -
Vitamin B12	6.96	µg	2.8 / -
Vitamin B6	0.34	mg	1.5 / 25
Vitamin C	1	mg	75 / open
Vitamin D	5.5	µg	20 / 50
Vitamin D3	5.4	µg	-
Vitamin E	1.6	mg	13 / 300
Vitamine B2	0.23	mg	1.6 / -
Zinc	0.85	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.13	g	-
Calcium	100	mg	950 / 2500
Cholesterol	82	mg	-
Copper	0.21	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.09	g	-
Drinking water	55.6	g	-
Energy	238	kcal	-
Fat	16.1	g	-
Fatty acids polyunsaturated	2.6	g	-
Iodine	25	µg	150 / 600
Iron	2	mg	11-16 / open
Linoleic acid	0.19	g	-
Magnesium	45	mg	300-350 / -
Monounsaturated fatty acids	8.5	g	-
Nicotinezuur	4	mg	-
Omega-3	2.3	g	0.2-4 / -
Omega-3 (DHA)	0.92	g	-
Omega-3 (EPA)	0.83	g	-
Phosphorus	200	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	280	mg	3500 / open
Protein animal	23.5	g	-
Proteins	23.5	g	-
Salt	1625	mg	2500 / -
Saturated fat food	3.7	g	-
Selenium	50	µg	70 / 300
Vitamin A (retinol)	26	µg	680-800 / 3000
Vitamin B1	0.05	mg	1.1 / -
Vitamin B12	10	µg	2.8 / -
Vitamin B6	0.18	mg	1.5 / 25
Vitamin D	8.9	µg	20 / 50
Vitamin D3	8.6	µg	-
Vitamin E	1	mg	13 / 300
Vitamine B2	0.12	mg	1.6 / -
Zinc	0.4	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.13	g	-
Beta-carotene (provitamin A)	111	µg	-
Calcium	150	mg	950 / 2500
Carbohydrate-rich foods	3.1	g	-
Cholesterol	90	mg	-
Copper	0.12	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.14	g	-
Drinking water	67.4	g	-
Energy	167	kcal	-
Fat	10.5	g	-
Fatty acids polyunsaturated	2.9	g	-
Iodine	18	µg	150 / 600
Iron	2	mg	11-16 / open
Linoleic acid	0.44	g	-
Luteïne	20	µg	-
Lycopene (tomato products,)	4246	µg	-
Magnesium	61	mg	300-350 / -
Monounsaturated fatty acids	4.1	g	-
Nicotinezuur	5.3	mg	-
Omega-3	2.3	g	0.2-4 / -
Omega-3 (DHA)	1.01	g	-
Omega-3 (EPA)	0.83	g	-
Phosphorus	250	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	295	mg	3500 / open
Protein animal	13.5	g	-
Protein vegetable	1.5	g	-
Proteins	15	g	-
Salt	312	mg	2500 / -
Saturated fat food	2.8	g	-
Selenium	24	µg	70 / 300
Sugar	2.8	g	-
Vitamin A (retinol)	23	µg	680-800 / 3000
Vitamin B12	10.4	µg	2.8 / -
Vitamin B6	0.1	mg	1.5 / 25
Vitamin D	6.2	µg	20 / 50
Vitamin D3	6.1	µg	-
Vitamin E	3.6	mg	13 / 300
Vitamine B2	0.2	mg	1.6 / -
Zinc	0.53	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.16	g	-
Calcium	20	mg	950 / 2500
Cholesterol	85	mg	-
Copper	0.09	mg	0.9 / -
Docosapentaenoic Acid (DPA)	0.16	g	-
Drinking water	58	g	-
Energy	248	kcal	-
Fat	16.7	g	-
Fatty acids polyunsaturated	3.2	g	-
Iodine	40.5	µg	150 / 600
Iron	1	mg	11-16 / open
Linoleic acid	0.22	g	-
Magnesium	28	mg	300-350 / -
Monounsaturated fatty acids	7.3	g	-
Nicotinezuur	11.3	mg	-
Omega-3	2.8	g	0.2-4 / -
Omega-3 (DHA)	1.35	g	-
Omega-3 (EPA)	0.78	g	-
Phosphorus	220	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	335	mg	3500 / open
Protein animal	24.4	g	-
Proteins	24.4	g	-
Salt	153	mg	2500 / -
Saturated fat food	5	g	-
Selenium	36	µg	70 / 300
Vitamin A (retinol)	54	µg	680-800 / 3000
Vitamin B1	0.17	mg	1.1 / -
Vitamin B12	6	µg	2.8 / -
Vitamin B6	0.4	mg	1.5 / 25
Vitamin D	4.3	µg	20 / 50
Vitamin D3	4.3	µg	-
Vitamin E	0.5	mg	13 / 300
Vitamine B2	0.3	mg	1.6 / -
Zinc	0.7	mg	7-9 / 25

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.02	g	-
Calcium	100	mg	950 / 2500
Carbohydrate-rich foods	2.5	g	-
Cholesterol	200	mg	-
Docosapentaenoic Acid (DPA)	0.08	g	-
Drinking water	55	g	-
Energy	208	kcal	-
Fat	5	g	-
Fatty acids polyunsaturated	1.8	g	-
High fiber foods	2.7	g	-
Iron	3.1	mg	11-16 / open
Linoleic acid	0.11	g	-
Magnesium	4	mg	300-350 / -
Monounsaturated fatty acids	1	g	-
Omega-3	1.4	g	0.2-4 / -
Omega-3 (DHA)	0.5	g	-
Omega-3 (EPA)	0.73	g	-
Phosphorus	250	mg	550 / -
Potassium (such as whole grains, green vegetables, seaweed,	800	mg	3500 / open
Protein animal	37	g	-
Proteins	37	g	-
Salt	14400	mg	2500 / -
Saturated fat food	1.3	g	-
Sugar	1	g	-

Nutrient	Value	Unit	RDA / max.
Alpha-linolenic acid (ALA)	0.01	g	-
Calcium	685	mg	950 / 2500
Cholesterol	152	mg	-
Docosapentaenoic Acid (DPA)	0.04	g	-
Drinking water	12	g	-
Energy	355	kcal	-
Fat	3	g	-
Fatty acids polyunsaturated	1.4	g	-
Iodine	196	µg	150 / 600
Iron	4.9	mg	11-16 / open
Linoleic acid	0.02	g	-
Monounsaturated fatty acids	0.3	g	-
Nicotinezuur	7.2	mg	-
Omega-3	1.3	g	0.2-4 / -
Omega-3 (DHA)	0.85	g	-
Omega-3 (EPA)	0.35

Food:
Food group:
Nutrient:

Food sources with"Omega-3 (EPA)"