Following is a list of the paleo foods, in the USDA
database, that contain omega-3 fatty acids.
If you use a plain Courier font, the numbers should
line up.
Norm
ALA Content (grams per 100 gram portion)
Seeds, Flax seed 18
Oil, vegetable, walnut 10
Nuts, walnuts, english 9
Vegetable oil, canola 9
Oil, soybean, salad or cooking 6
Oil, wheat germ 6
Vegetable oil, mustard 5
Vegetable oil, soybean lecithin 5
Nuts, walnuts, black, dried 3
Seeds, chia seeds, dried 3
Fat, mutton tallow 2
Oil, soybean, salad or cooking, (hydrogenated) 2
Oil, vegetable, tomatoseed 2
Beef, retail cuts, separable fat, cooked 1
Beef, retail cuts, separable fat, raw 1
Fat, chicken 1
Fat, duck 1
Fat, turkey 1
Fish oil, menhaden 1
Fish oil, salmon 1
Fish oil, sardine 1
"Lamb, domestic, composite of trimmed retail cuts,
separable fat, trimmed to 1/4"" fat, choice, cooked" 1
"Lamb, domestic, composite of trimmed retail cuts,
separable fat, trimmed to 1/4"" fat, choice, raw" 1
Lamb, New Zealand, imported, frozen, composite of
trimmed retail cuts, separable fat, cooked 1
Lamb, New Zealand, imported, frozen, composite of
trimmed retail cuts, separable fat, raw 1
Lard 1
Nuts, beechnuts, dried 1
Nuts, hickorynuts, dried 1
Nuts, pecans, oil roasted, with salt added 1
Nuts, pecans, oil roasted, without salt added 1
Oil, vegetable, rice bran 1
Seeds, sisymbrium sp. seeds, whole, dried 1
Vegetable oil, oat 1
EPA Content (grams per 100 gram portion)
Fish oil, menhaden 13
Fish oil, salmon 13
Fish oil, sardine 10
Fish oil, cod liver 6
Fish oil, herring 6
Finfish, caviar, black and red, granular 2
Finfish, herring, Pacific, cooked, dry heat 1
Finfish, roe, mixed species, cooked, dry heat 1
Finfish, salmon, chinook, cooked, dry heat 1
Finfish, shad, american, raw 1
DHA Content (grams per 100 gram portion)
Fish oil, salmon 18
Fish oil, cod liver 10
Fish oil, sardine 0
Fish oil, menhaden 8
Fish oil, herring 4
Finfish, caviar, black and red, granular 3
Finfish, anchovy, european, canned in oil, drained 1
Finfish, herring, Atlantic, cooked, dry heat 1
Finfish, herring, Atlantic, kippered 1
Finfish, mackerel, Atlantic, raw 1
Finfish, mackerel, Pacific and jack, cooked, dry heat 1
Finfish, mackerel, spanish, raw 1
Finfish, roe, mixed species, cooked, dry heat 1
Finfish, roe, mixed species, raw 1
Finfish, salmon, Atlantic, farmed, cooked, dry heat 1
Finfish, salmon, Atlantic, farmed, raw 1
Finfish, salmon, Atlantic, wild, cooked, dry heat 1
Finfish, salmon, Atlantic, wild, raw 1
Finfish, shad, american, raw 1
Finfish, tuna, fresh, bluefin, cooked, dry heat 1
Finfish, whitefish, mixed species, cooked, dry heat 1
Lamb, variety meats and by-products, brain, pan-fried 1
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