Top 1000 Omega-3 to Omega-6 Ratio Foods

Introduction

The omega-3 fatty acids are long-chain polyunsaturated fatty acids including: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). (Tomczyk 2018) The omega-6 fatty acids include linoleic acid (LA) and arachidonic acid (AA).

In the United States, the National Academy of Medicine has designated ALA and LA as essential nutrients. In the European Union, the European Food Safety Authority has designated ALA, LA, EPA and DHA as essential nutrients. The omega-3 fatty acids EPA and DHA have been shown to promote health. (Mousa 2012)

Paleolithic diets are estimated to have contained approximately equal amounts of omega-3 and omega-6 fatty acids (i.e. an omega-3:omega-6 ratio of 1:1), whereas modern diets are much higher in omega-6 and much lower in omega-3 (a ratio of 1:10-20). (Simopoulos 2011)

Restoring an omega-3 to omega-6 ratio of 1:1 in one's diet requires data about the ratios in foods. Here we present a table of the top 1000 foods sorted by omega-3 to omega-6 ratio, as well as the top 100 foods in each of 24 food groups.

Top 1000 omega-3 to omega-6 ratio foods

Top foods sorted by Omega-3 : Omega-6 ratio

Food (100 g portion)	ALA (mg)	EPA (mg)	DHA (mg)	LA (mg)	ω-3 (mg)	ω-6 (mg)	ω-3:ω-6
All food groups
Cod, fillet, raw	8	70	152	1	239	1	239.0
Cod, fillet, boiled	8	70	152	1	239	1	239.0
Cod, fillet, smoked, with skin	4	36	79	1	124	1	124.0
Haddock, raw	0	95	130	3	260	3	86.7
Plaice, raw	17	287	318	8	686	8	85.8
Flounder, raw	5	283	137	10	500	10	50.0
Halibut, atlantic, smoked	8	66	228	8	322	8	40.2
Halibut, atlantic, raw	8	66	228	8	322	8	40.2
Fish, pollock, (alaska), raw					384	17	22.6
Salmon, Atlantic, wild, cold smoked	241	871	1,940	150	3,262	150	21.7
Salmon (slå op i fishbase)	22	176	435	31	760	39	19.5
Torsk, tusk, raw	1	14	37	1	57	3	19.0
Haddock, flesh only, smoked, poached, fillets weighed with bones and skin					170	10	17.0
Haddock, flesh only, smoked, raw					170	10	17.0
Animal fat, native, bearded seal, oil (oogruk oil)	850				28,545	1,690	16.9
Crustaceans, lobster, american (northern), boiled or steamed	0				82	5	16.4
Crustaceans, lobster, american (northern), raw	0	76	46	8	125	8	15.6
Fish, anchovy, european, raw	0			90	1,460	97	15.1
Herring, pickled, canned	182	780	1,018	171	2,456	171	14.4
Pollock, Alaskan, flesh only, raw		40	90	10	140	10	14.0
Mackerel, filet, in natural juices, canned	355	852	1,482	259	3,520	259	13.6
Fish, cod (gray cod), pacific, raw					216	16	13.5
Fish, arctic char, native, meat, raw	0	400	200	13	700	53	13.2
Cod, roe, smoked	0	373	840	93	1,213	93	13.0
Mackerel, smoked	438	1,632	2,740	488	6,687	514	13.0
Roe, herring, soft, raw	10	200	380	20	650	50	13.0
Salmon, Atlantic, wild, canned	61	630	845	107	1,850	146	12.7
Coley, flesh only, raw		40	190	10	250	20	12.5
Pollock, Alaskan, flesh only, baked					250	20	12.5
Caviar, Danish (roe, lump-sucker)	102	1,019	1,325	204	2,549	204	12.5
Herring, autumn, raw		2,799	2,528	497	6,094	497	12.3
Prawns, standard, dried					1,100	90	12.2
Salmon, pink, canned in brine, drained	50	350	630	70	1,340	110	12.2
Fish, salmon, native, eggs, raw		1,100	1,300	100	2,400	200	12.0
Pollock, Alaskan, flesh only, steamed					240	20	12.0
Crustaceans, shrimp, mixed species, canned	8			10	598	50	12.0
Fish, caviar, black and red, granular	10		3,800	80	6,770	580	11.7
Coley, flesh only, poached					350	30	11.7
Mackerel, raw	187	864	1,482	245	3,269	284	11.5
Coley, flesh only, baked					340	30	11.3
Chocolate syrup, thin type, 2% M.F. milk added	8	0	1		11	1	11.0
Salmon, red, canned in brine, drained	60	490	760	100	1,650	150	11.0
Herring, smoked	159	849	1,332	263	2,871	263	10.9
Fish, salmon, chum (keta), canned, drained, solids with bone, salted	40			50	1,300	120	10.8
Coley, flesh only, grilled					320	30	10.7
Coley, flesh only, steamed					320	30	10.7
Kippers, flesh only, grilled, fillets weighed with bones and skin					2,980	280	10.6
Oyster, raw	16	171	193	21	400	38	10.5
Kippers, flesh only, grilled	180	1,100	1,280	210	3,350	320	10.5
Cod, roe, raw	6	221	452	16	699	69	10.1
Fish, salmon, coho, wild, raw	35	389	695	52	1,233	122	10.1
Prawns, standard, purchased cooked		110	80	10	200	20	10.0
Salmon, red, canned in brine, skinless and boneless, drained	60	410	750	90	1,500	150	10.0
Crab, boiled	190	887	421	132	1,556	156	10.0
Lobster, raw	54	251	118	40	438	44	10.0
Norway lobster, raw	54	251	118	40	438	44	10.0
Crab claws, meat, raw	68	316	150	47	555	56	9.9
Crab claws, meat, canned	68	316	150	47	555	56	9.9
Roe, cod, hard, raw	10	160	300	20	490	50	9.8
Lobster, boiled	59	275	129	43	479	49	9.8
Lobster, canned	59	275	129	43	479	49	9.8
Lump, lumpsucker, raw		1,101	941	220	2,133	220	9.7
Lump, lumpsucker, smoked		2,676	2,287	535	5,182	535	9.7
Fish, arctic char, native, skin, raw	380	1,520	1,267	95	3,674	380	9.7
Coley, flesh only, steamed, weighed with bones and skin					290	30	9.7
Mackerel, flesh only, smoked	350	1,350	2,300	380	5,570	580	9.6
Fish, arctic char, native, meat and skin, raw	78	312	260	20	754	79	9.5
Kippers, flesh only, boil in the bag, with butter, cooked	130	660	870	160	2,190	230	9.5
Fish, tuna, white, canned with water, drained, salted	70			50	950	100	9.5
Haddock, flesh only, smoked, poached		50	130		190	20	9.5
Haddock, flesh only, steamed		50	130		190	20	9.5
Herring, salted, ripened	282	1,394	1,931	463	4,392	463	9.5
Fish, salmon, chum (keta), poached	23	196	399	28	672	71	9.5
Herring, raw	163	808	1,119	269	2,545	269	9.5
Fish, herring, atlantic, kippered	140			170	2,350	250	9.4
Mackerel, flesh only, grilled	360	1,170	1,850	360	4,830	530	9.1
Mackerel, flesh only, grilled, fillets weighed with bones and skin					4,730	520	9.1
Fish, herring, atlantic, raw	100			130	1,710	190	9.0
Haddock, flesh only, grilled, fillets weighed with bones and skin					90	10	9.0
Sprats, raw	80	930	1,350	110	2,680	310	8.6
Salmon, wild, grilled					2,580	300	8.6
Salmon, wild, baked					2,640	310	8.5
Haddock, flesh only, steamed, fillets weighed with bones and skin					170	20	8.5
Salmon, wild, flesh only, raw	60	570	1,070	150	2,200	260	8.5
Fish, haddock, baked or broiled	3			10	253	30	8.4
Herring, Baltic Sea, unspecified, raw	99	314	548	131	1,102	131	8.4
Salmon, wild, steamed					2,520	300	8.4
Mollusks, scallop, mixed species, raw	0				200	24	8.3
Fish, arctic char, native, meat and skin, dried	300	1,200	1,000	100	2,900	350	8.3
Fish, salmon, chum (keta), raw	36	278	583	60	977	118	8.3
Fish, salmon, pink (humpback), poached	55	433	680	81	1,274	155	8.2
Fish, tuna, yellowfin, fresh, raw					230	28	8.2
Garfish, raw	38	119	649	80	929	115	8.1
Mackerel, in tomato sauce, canned	163	635	1,162	335	2,660	338	7.9
Fish, cod (scrod), atlantic, raw	1			5	191	25	7.6
Oysters, raw	0		160		370	50	7.4
Plaice, flesh only, raw	10	70	90	10	220	30	7.3
Plaice, flesh only, baked					290	40	7.2
Fish, salmon, pink (humpback), canned, solids with bone and liquid, unsalted	58			58	1,941	268	7.2
Fish, tuna, light, canned in water, drained, salted					281	39	7.2
Redfish, ocean perch, raw	7	50	79	11	156	22	7.1
Fish, salmon, pink (humpback), raw		547	859		1,610	229	7.0
Lemon sole, flesh only, raw			50		140	20	7.0
Lemon sole, flesh only, steamed, weighed with bones and skin					140	20	7.0
Oil, cod liver	1,100	10,800	8,300	2,600	24,400	3,500	7.0
Fish, mackerel, atlantic, raw	150			210	2,650	390	6.8
Mussels, purchased cooked	10	340	130	20	540	80	6.8
Plaice, flesh only, steamed					270	40	6.8
Cod, liver, smoked	804	6,530	4,846	1,141	14,059	2,086	6.7
Cod, liver, raw	804	6,530	4,846	1,141	14,059	2,086	6.7
Cod, liver, canned	665	5,402	4,009	944	11,631	1,726	6.7
Cod liver oil	2,789	11,091	11,948	3,723	29,522	4,393	6.7
Salmon, Atlantic, wild, gravad	181	483	1,229	284	2,201	330	6.7
Plaice, flesh only, steamed, fillets weighed with bones and skin					200	30	6.7
Salmon, Atlantic, wild, raw	137	364	926	214	1,659	249	6.7
Halibut, greenland, gravad	45	323	435	141	935	141	6.6
Halibut, greenland, raw	45	323	435	141	935	141	6.6
Fish, cod (scrod), atlantic, tongues and cheeks, raw	2	44	197	8	256	39	6.6
Rainbow trout, raw	123	350	949	255	1,672	255	6.6
Cod, flesh only, baked		30	100	10	130	20	6.5
Lemon sole, flesh only, grilled		50	60		130	20	6.5
Fish, cod (scrod), atlantic, smoked	2	36	161	7	210	33	6.4
Fish, cod (scrod), atlantic, baked or broiled	1			6	165	26	6.3
Halibut, greenland, smoked	0	411	522	162	1,132	180	6.3
Sprat (sardine), in tomato sauce, canned	239	1,390	1,509	185	3,137	499	6.3
Fish, arctic char, native, meat, boiled	100	500	400	100	1,100	175	6.3
Fish, haddock, raw					182	29	6.3
Fish, flatfish (flounder or sole or plaice), raw					238	38	6.3
Cauliflower, all varieties, raw	187			30	187	30	6.2
Cauliflower, imported, raw	187			30	187	30	6.2
Cauliflower, Danish, raw	168			27	168	27	6.2
Cod, flesh only, baked, weighed with bones and skin					120	20	6.0
Lemon sole, flesh only, steamed		60	60		180	30	6.0
Blue mussel, boiled	35	403	343	65	880	147	6.0
Sole, raw	4	224	104	4	364	61	6.0
Lemon sole, raw	3	123	53	3	196	33	5.9
Mollusks, mussel, blue, raw	20			10	470	80	5.9
Sardines, canned in tomato sauce, whole contents	60	1,540	900	350	2,980	510	5.8
Fish, mackerel, spanish (atlantic), raw	30			90	1,460	250	5.8
Fish, salmon, native, king or chinook, smoked, brined	0	2,265	1,614	350	4,529	776	5.8
Fish, arctic char, native, meat, dried	400	1,000	1,100	100	2,900	500	5.8
Herring, flesh only, raw	180	510	690	290	1,830	320	5.7
Fish, anchovy, european, canned with olive oil, drained solids	10			360	2,100	370	5.7
Fish, shark (dogfish), mixed species, raw	20			70	950	170	5.6
Sardines, flesh only, grilled, weighed with skin and bones					1,060	190	5.6
Haddock, flesh only, poached					110	20	5.5
Sardines, flesh only, raw	50	490	620	60	1,320	240	5.5
Sardines, flesh only, grilled					1,690	310	5.5
Spotted catfish, fillet, raw	26	802	461	64	1,561	291	5.4
Wolffish (catfish), raw	15	451	259	36	878	164	5.4
Fish, burbot (loche), native, eggs, raw	100	1,200	1,800	200	3,100	600	5.2
Fish, cod (scrod), Atlantic, dried and salted, soaked in water	1	3	121	5	135	27	5.0
Radish, raw	35			7	35	7	5.0
Broccoli, frozen	129		0	26	129	26	5.0
Fish, pickerel, walleye-pickerel (yellow pike), raw	10			20	340	70	4.9
Fish, salmon, native, tipnuk, fermented	135	720	988	266	2,096	435	4.8
Fish, salmon, atlantic, wild, raw	290			170	2,000	430	4.7
Spinach, raw	292			63	292	63	4.6
Spinach, chopped, frozen	258			56	258	56	4.6
Spinach, canned	258			56	258	56	4.6
Cod, flesh only, microwaved		20	60	20	90	20	4.5
Haddock, flesh only, poached, fillets weighed with bones and skin					90	20	4.5
Crab, brown meat, purchased cooked	30	570	540	50	1,300	290	4.5
Fish, salmon, coho, wild, poached	190			260	1,850	420	4.4
Crab, white and brown meat, purchased cooked, weighed with shell					300	70	4.3
Mushroom, canned	214	0	0	50	214	50	4.3
Salmon, farmed, flesh only, raw	160	770	1,440	590	3,250	760	4.3
Langoustine, boiled		80	80	20	170	40	4.2
Sardines, canned in olive oil, drained					2,540	600	4.2
Mushroom, raw	139	0	0	33	139	33	4.2
Linseeds, raw	16,272			3,873	16,272	3,873	4.2
Linseed oil	53,300	0	0	12,700	53,300	12,700	4.2
Salmon, farmed, flesh only, grilled	170	780	1,500	630	3,310	790	4.2
Salmon, farmed, flesh only, baked	160	730	1,400	590	3,100	740	4.2
Salmon, farmed, flesh only, steamed	200	930	1,780	750	3,930	940	4.2
Salmon, farmed, flesh only, grilled, weighed with bones and skin					2,880	690	4.2
Salmon, farmed, flesh only, steamed, fillets weighed with bones and skin					3,420	820	4.2
Tuna, canned in brine, drained		40	250	10	320	80	4.0
Papaya, pawpaw, raw	48	0	0	12	48	12	4.0
Cabbage, Chinese or celery, raw	55	0	0	14	55	14	3.9
Trout, rainbow, flesh only, baked	60	570	740	320	1,720	440	3.9
Trout, rainbow, baked, flesh only, fillets weighed with bones and skin					1,500	390	3.8
Crustaceans, shrimp, mixed species, boiled or steamed	10			20	340	90	3.8
Mollusks, clam, mixed species, raw					184	50	3.7
Anchovy, pickled, canned		961	1,137	258	2,099	579	3.6
Sprat, pickled, canned		961	1,137	258	2,099	579	3.6
Kiwi fruit, flesh only, raw, weighed with skin	290	0	0	80	290	80	3.6
Seeds, flaxseed (linseed), whole and ground	22,813			5,903	23,135	6,423	3.6
Salmon, smoked (hot-smoked)	160	790	730	510	2,280	640	3.6
Trout, rainbow, flesh only, raw	60	450	580	310	1,410	400	3.5
Crab, white meat, purchased cooked		40	20		70	20	3.5
Chia seeds	19,253		0	5,618	19,253	5,618	3.4
Cauliflower, frozen	99	0	0	29	99	29	3.4
Kiwi fruit, flesh only, raw	400	0	0	110	400	120	3.3
Fish, trout, rainbow, wild, baked or broiled	180			280	1,328	400	3.3
Brussels sprouts, raw	245			74	245	74	3.3
Salmon, smoked (cold-smoked)	170		760	560	2,180	660	3.3
Brussels sprout, frozen	237			72	237	72	3.3
Brussels sprouts, winter (January to April), raw	237			72	237	72	3.3
Brussels sprouts, automn (October to December), raw	237			72	237	72	3.3
Fish, whitefish, lake, native, baked	230			340	2,030	620	3.3
Sardine, in tomato sauce, canned	202	708	981	654	2,123	654	3.2
Fish, halibut, Atlantic or Pacific, raw					510	160	3.2
Fish, burbot (loche), native, liver, raw	200	700	1,000	300	1,900	600	3.2
Cress, garden, raw	220			73	220	73	3.0
Mussels, boiled	58	417	170	74	720	239	3.0
Fish, trout, mixed species, raw	150			170	1,050	350	3.0
Cod, flesh only, steamed, weighed with bones and skin					90	30	3.0
Whelks, boiled	0	100	50	10	210	70	3.0
Mussel, raw	29	209	85	37	360	120	3.0
Radish, white, raw	36			12	36	12	3.0
Fish, whitefish, native, head, baked	118	228	588	221	1,044	357	2.9
Fish, whitefish, native, esophagus, raw	65	126	326	123	578	198	2.9
Fish, trout, mixed species, baked or broiled	190			220	1,340	460	2.9
Fish, whitefish, native, smoked, baked	92	179	461	174	818	281	2.9
Fish, salmon, sockeye (red), canned, drained solids with bone, unsalted	90			85	1,323	459	2.9
Fish, whitefish, native, smoked, dried	207	400	1,034	398	1,835	637	2.9
Marmalade, mango	14	0	0	5	14	5	2.8
Kale, raw	543			197	543	197	2.8
Kale, canned	424			154	424	154	2.8
Kale, frozen	283			103	283	103	2.7
Fish, salmon, sockeye (red), raw					1,280	470	2.7
Cabbage, white, raw	84			31	84	31	2.7
Cod, flesh only, raw		20	50	30	80	30	2.7
Chicken, flesh and skin, battered, deepfried	265	13	40		344	132	2.6
Mango, raw	65	0	0	25	65	25	2.6
Lettuce, iceberg (incl. crisphead types), raw	38	0	0	15	38	15	2.5
Cod, flesh only, steamed					100	40	2.5
Fish, salmon, atlantic, farmed, raw				900	2,490	1,020	2.4
Fish, whitefish, lake, mixed species, native, smoked	0			80	195	80	2.4
Lettuce, looseleaf, raw	56	0	0	23	56	23	2.4
Cod, flesh only, grilled					120	50	2.4
Fish, trout, rainbow, wild, raw	110			230	790	330	2.4
Broccoli, boiled	136	0	0	58	136	58	2.3
Horse-radish, raw	267			118	267	118	2.3
Tuna, flesh only, raw		10	70	10	90	40	2.2
Tuna, flesh only, baked		10	80	10	110	50	2.2
Crayfish, raw	22			10	22	10	2.2
Chives, raw	259			119	259	119	2.2
Broccoli, green, raw	170			70	170	80	2.1
Chervil, chopped, frozen	263			124	263	124	2.1
Chervil, raw	263			124	263	124	2.1
Fish, pike, northern, native, cooked	7	100	100	16	230	116	2.0
Winkles, boiled	60	100	0	40	230	120	1.9
Pumpkin, raw	33			18	33	18	1.8
Pumpkin, canned	33			18	33	18	1.8
Radishes, oriental, daikon, Japanese radish, raw	29	0	0	16	29	16	1.8
Squash, all varieties, raw	61	0	0	36	61	36	1.7
Parsley, raw	457			274	457	274	1.7
Squash, raw	65	0	0	39	65	39	1.7
Swede, raw	30			18	30	18	1.7
Liver, ox, raw	19	26	95	276	591	367	1.6
Melon, honeydew, raw	42			27	42	27	1.6
Whitefish, raw	210			135	210	135	1.6
Milk, evaporated, whole, canned, undiluted, 7.8% M.F.	80			38	80	52	1.5
Beans, baked i tomato sauce, canned	150	0	0	98	150	98	1.5
Crustaceans, crab, jonah, steamed	18	255	156	250	449	294	1.5
Muskmelon, raw	29			19	29	19	1.5
Crustaceans, crab, red, steamed	9	126	77	124	222	146	1.5
Crustaceans, crab, alaska king, raw	6	80	49	79	141	93	1.5
Crustaceans, crab, atlantic snow crab (spider, queen), canned, drained	7	109	66	107	190	126	1.5
Melon, cantaloup, raw	36			24	36	24	1.5
Cod, fillet, breaded, raw	0	104	208	208	312	208	1.5
Watermelon, raw	19			13	19	13	1.5
Hare, raw	314	38	13	342	513	352	1.5
Bass, sea, flesh only, baked, weighed with bones and skin					1,100	760	1.4
Bass, sea, flesh only, baked	150	350	520	740	1,230	850	1.4
Bass, sea, flesh only, raw, weighed with bones and skin					1,470	1,030	1.4
Bass, sea, flesh only, raw	210	480	720	1,040	1,710	1,200	1.4
Herring, breaded, fried, in vinegar with sugar	322	299	506	900	1,270	900	1.4
Prawns, king, purchased cooked		40	30	40	70	50	1.4
Cheese, romano	310			222	310	222	1.4
Butterhead lettuce (US), cabbage lettuce (UK), raw	105			76	105	76	1.4
Cheese, parmesan, hard	290			214	290	214	1.4
Prawns, king, purchased cooked, weighed with shells					40	30	1.3
Prawns, king, raw		60	50	60	120	90	1.3
Pearl-sago (potato starch)	96			72	96	72	1.3
Potato, new (May to September), raw	96			72	96	72	1.3
Potato, automn (October to January), raw	64			48	64	48	1.3
Potato, old (February to June), raw	96			72	96	72	1.3
Potato flour	32			24	32	24	1.3
Potato, raw	93			70	93	70	1.3
Figs, ready-to-eat, semi-dried	380	0	0	280	380	290	1.3
Liver, lamb, raw	170	100	130	230	550	420	1.3
Cabbage, Chinese, pak-choi, raw	54	0	0	42	54	42	1.3
Cabbage, savoy, raw	27			21	27	21	1.3
Lingonberry, jam	73			57	73	57	1.3
Lingonberry, raw	183			143	183	143	1.3
Prawns, king, grilled from raw	10	70	60	70	140	110	1.3
Kohlrabi, raw	28	0	0	22	28	22	1.3
Bream, raw	112			90	112	90	1.2
Cheese, mozzarella, (52% water, 22.5% M.F.)	370			310	370	310	1.2
Beans, green, canned	77			66	77	66	1.2
Beans, green, frozen	77			66	77	66	1.2
Baked beans, canned in tomato sauce	140			130	150	130	1.2
Beans, green, raw	60			52	60	52	1.2
Milk, dry, skim, powder, instant	10			8	10	9	1.1
Milk, dry, skim, powder, regular	10				10	9	1.1
Squash, winter, butternut, raw	25	0	0	23	25	23	1.1
Fish, salmon, chinook (spring), smoked	0			470	510	470	1.1
Goose, wild (Canada goose), native, collar, meat and skin, fire roasted	704	26	22	637	752	706	1.1
Goose, wild (Canada goose), native, collar, meat and skin, roasted	1,280	48	40	1,159	1,368	1,285	1.1
Salmon, atlantic, aquaculture, gravad	450	190	350	930	990	930	1.1
Salmon, Atlantic, aquaculture, cold smoked	460	200	370	990	1,030	990	1.0
Cheese, tilsit, with whole milk	320			310	320	310	1.0
Cheese, feta	260			254	260	254	1.0
Salmon, atlantic, aquaculture, raw	908	414	658	2,049	2,274	2,229	1.0
Cabbage, spring, raw	67			67	67	67	1.0
Lamb, flank, spiced, cooked	737	0	0	737	737	737	1.0
Cod, roe, canned	106	106	317	529	529	529	1.0
Cherry, canned in sugar	15			15	15	15	1.0
Mutton, round, raw	139	0	0	139	139	139	1.0
Lamb, leg with fat, raw	330			330	330	330	1.0
Mutton, shoulder, raw	395	0	0	395	395	395	1.0
Lamb, meat, average values, raw	709	0	0	709	709	709	1.0
Lamb, flank, raw	839			839	839	839	1.0
Lamb, breast, raw	799	0	0	799	799	799	1.0
Salmon, atlantic, aquaculture, hot smoked	1,250	420	630	2,510	2,750	2,760	1.0
Cherry, raw	50			52	50	52	1.0
Marmalade, cherry	74			77	74	77	1.0
Cherry juice, concentrated, sugar not added	65			68	65	68	1.0
Cherry juice, concentrated, sugar added	65			68	65	68	1.0
Apricots, ready-to-eat, semi-dried	120	0	0	120	120	130	0.9
Strawberry, raw	166			182	166	182	0.9
Strawberry, jam	83			91	83	91	0.9
Fishcakes, salmon, coated in breadcrumbs, baked	620	370	420	1,860	1,740	1,910	0.9
Strawberries, frozen, unsweetened	110			121	110	121	0.9
Strawberries, canned	110			121	110	121	0.9
Strawberry juice, concentrated, sugar not added	138			152	138	152	0.9
Strawberry juice, concentrated, sugar added	138			152	138	152	0.9
Marmalade, strawberry	138			152	138	152	0.9
Butter, salt not added	1,559			1,718	1,559	1,718	0.9
Strawberries, frozen, sweetened, whole	55			61	55	61	0.9
Liver, broiler or fryer, raw	64	48	192	632	609	679	0.9
Milk, dry, skimmed, powder	25			28	25	28	0.9
Rice, wild, boiled in unsalted water					130	150	0.9
Raspberry, raw	401			472	401	472	0.8
Raspberry, frozen	401			472	401	472	0.8
Marmalade, raspberry	178			210	178	210	0.8
Wheat bread, high fat seeds, industrially produced	980			1,158	980	1,158	0.8
Raspberry juice, concentrated, sugar not added	148			175	148	175	0.8
Raspberry juice, concentrated, sugar added	148			175	148	175	0.8
Elderberry, raw	131			157	131	157	0.8
Elderberry, juice, concentrated, sugar not added	131			157	131	157	0.8
Elderberry, juice, concentrated, sugar added	131			157	131	157	0.8
Cucumber, raw	5			6	5	6	0.8
Cream, cereal (half and half), 10% M.F.				179	149	179	0.8
Cream, sour, cultured, 18% M.F.	260			321	260	321	0.8
Cream, table (coffee), 15% M.F.	219	0	0	271	219	271	0.8
Cream, table (coffee), 18% M.F.	262	0	0	326	262	326	0.8
Cream, table (coffee), 20% M.F.	290	0	0	362	290	362	0.8
Sushi, tuna nigiri	10	20	50	90	310	390	0.8
Cheese, cheddar					360	453	0.8
Horse, meat, raw	1,005			1,151	1,057	1,350	0.8
Currant, red, raw	309			397	309	397	0.8
Currant, red, juice, concentrated, sugar not added	91			117	91	117	0.8
Currant, red, juice, concentrated, sugar added	91			117	91	117	0.8
Fish, cisco (lake herring, tullibee), native, smoked	0			420	1,500	1,943	0.8
Vegetables, stir-fried, takeaway	60	40	100	270	230	300	0.8
Cheese, calorie-reduced (6% M.F.)	67	0	0	88	67	88	0.8
Pineapple juice, canned	19	0	0	25	19	25	0.8
Baguette, wheat with rye, high fat seeds, industrially produced	666			887	666	887	0.8
Currant, red, jelly	18			24	18	24	0.8
Alfalfa seeds, sprouted, raw	175	0	0	234	175	234	0.7
Sardines, canned in sunflower oil, drained					2,510	3,390	0.7
Cream, whipping, 35% M.F.	451	0	0	610	451	610	0.7
Cream, whipping, 35% M.F., sweetened, whipped	425	0	0	576	425	576	0.7
Cheese, swiss (emmental)	350			492	350	492	0.7
Rice, wild, raw					190	270	0.7
Gooseberry, raw	122			174	122	174	0.7
Lamb, loin, raw	199		0	292	199	294	0.7
Milk, evaporated, skim, canned, undiluted, 0.2% M.F.	2			3	2	3	0.7
Plaice, fillet, breaded, dybfrost	0	110	110	330	220	330	0.7
Sandwich with seafood, salad and dressing, fast food	422	78	163	1,118	742	1,118	0.7
Milk, condensed, sweetened, canned	121			168	121	184	0.7
Sweatbread, lamb, raw	129			123	129	199	0.6
Bucklingpaté (sweet cured herring, smoked)	562	562	787	3,483	2,247	3,483	0.6
Goose, wild (Canada goose), native, breast, meat and skin, boiled	577	18	14	958	609	958	0.6
Goose, wild (Canada goose), native, leg, meat and skin, fire roasted	839	15	13	1,321	867	1,401	0.6
Goose, wild (Canada goose), native, leg, meat and skin, roasted	1,294	23	20	2,038	1,337	2,161	0.6
Goose, wild (Canada goose), native, leg, meat and skin, boiled	764	13	12	1,203	789	1,276	0.6
Goose, wild (Canada goose), native, breast, meat and skin, raw	1,019	14	7	1,598	1,040	1,690	0.6
Cream, whipping, 32% M.F.	318	0	0	523	318	523	0.6
Perch, raw	32			53	32	53	0.6
Goose, wild (Canada goose), native, meat and skin, dried, boiled	1,468	0	0	2,468	1,514	2,514	0.6
Liver, pig, raw	10	21	70	317	211	351	0.6
Ice cream, dairy, nougat	91	0	0	152	91	152	0.6
Ice cream, dairy, vanilla	91	0	0	152	91	152	0.6
Ice cream, dairy, three coloured	91	0	0	152	91	152	0.6
Ice cream, dairy, (wholemilk based)	27	0	0	46	27	46	0.6
Lamb, mince, stewed	130	20	0	190	210	360	0.6
Soup, broccoli and stilton, carton, chilled	70			120	70	120	0.6
Pepper, sweet, red, raw	21			36	21	36	0.6
Pepper, sweet, canned	62			107	62	107	0.6
Pepper, sweet, green, raw	55			95	55	95	0.6
Herring, pickled, in curry sauce, canned	1,401	400	600	4,502	2,601	4,502	0.6
Goose, wild (Canada goose), native, breast, meat and skin, fire roasted	497	15	12	836	524	909	0.6
Lamb, leg, unspecified , raw	117		0	203	117	203	0.6
Goose, wild (Canada goose), native, breast, meat and skin, roasted	928	29	22	1,562	979	1,699	0.6
Lamb, average, raw, lean and fat	160	30	20	240	270	470	0.6
Cheese, limburger	150			262	150	262	0.6
Egg, goose, whole, raw	558	0	0	690	558	975	0.6
Lamb, lean only, raw, average	90	20	10	130	160	280	0.6
Milk, evaporated, light	20	0	0	60	40	70	0.6
Milk, whole, UHT	20	0	0	60	40	70	0.6
Cheese, blue	240			421	240	421	0.6
Lamb, leg, defatted, raw	53		0	93	53	93	0.6
Sea Buckthorn	330	0	0	580	330	580	0.6
Cheese, cottage, (1% M.F.)	9			16	9	16	0.6
Heart, beef, raw	30	21	4	346	209	374	0.6
Lamb, shoulder, raw	164		0	294	164	294	0.6
Cheese, unripened, smoked, 10 % fat	81			147	81	147	0.6
Pie, fish, white fish, retail, baked	80	10	20	210	120	220	0.5
Liqueur, coffee with cream	233			431	233	431	0.5
Prune, dried plum	117			217	117	217	0.5
Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F.	21	0	0	35	21	39	0.5
Lamb, best end neck cutlets, barbecued, lean	140	30	20	160	250	470	0.5
Lime, raw	21	0	0	40	21	40	0.5
Cheese, monterey	260			500	260	500	0.5
Crustaceans, shrimp, mixed species, raw					52	100	0.5
Shish kebab, meat only	180	20	10	370	270	520	0.5
Lamb, leg, whole, roasted, lean and fat	170	30		220	290	560	0.5
Cassava, raw	16	0	0	31	16	31	0.5
Lamb, loin chops, grilled, lean	130	20	10	220	210	410	0.5
Doner kebabs, meat only	310	20	0	300	450	900	0.5
Lamb, rack of, roasted, lean and fat	300	30	0	480	450	900	0.5
Lassi, sweetened	0	0	0	10	10	20	0.5
Yogurt, low fat, toffee	10	0	0	20	10	20	0.5
Plum, raw	55			110	55	110	0.5
Currant, black, jam	74			148	74	148	0.5
Marmalade, black currant	74			148	74	148	0.5
Milk, partly skimmed, organic, 1.5 % fat	10			20	10	20	0.5
Yogurt, with fruit, 1.5 % fat	11			22	11	22	0.5
Cheese, cottage, 5 % fidm.	10			20	10	20	0.5
Currant, black, raw	244			489	244	489	0.5
Currant, black, juice, concentrated, sugar not added	92			185	92	185	0.5
Currant, black, juice, concentrated, sugar added	92			185	92	185	0.5
Currant, black, jelly	92			185	92	185	0.5
Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.)	130			262	130	262	0.5
Rabbit, flesh only, raw	375	0		791	424	864	0.5
Oil, rapeseed	9,600	0	0	19,700	9,600	19,700	0.5
Oil, vegetable, average	9,600	0	0	19,700	9,600	19,700	0.5
Butter, salted	460	60	0	950	680	1,410	0.5
Butter, unsalted	460	60	0	950	680	1,410	0.5
Spread, 20% butter / 80% canola oil	7,366	0	0	15,632	7,366	15,632	0.5
Cabbage, red, raw	35			75	35	75	0.5
Cabbage, red, canned	35			75	35	75	0.5
Lamb, shoulder, half bladeside, pot-roasted, lean and fat	280	30	0	490	430	930	0.5
Heart, pork, raw	28	8	8	682	331	718	0.5
Cheese, firm, 45 % fidm., all varieties	184			400	184	400	0.5
Milk, fluid, goat, unenriched, whole	40	0	0	87	40	87	0.5
Fish balls, fried	347	41	145	1,160	533	1,160	0.5
Coleslaw, with reduced calorie dressing, retail	730			1,610	730	1,630	0.4
Cabbage, red, canned, no sugar added	17			38	17	38	0.4
Cheese, Emmental		20	10		330	740	0.4
Oil, rape seed (no eruca acid)	9,027	0	0	20,257	9,027	20,257	0.4
Beef, sirloin, raw	190	0		290	190	430	0.4
Soup, cream of tomato, canned	150			340	150	340	0.4
Beef, flatribs, raw	370	0		560	370	840	0.4
Milk, whole, organic, 3.5 % fat	22			50	22	50	0.4
Beef, T-bone steak, raw	180	0		270	180	410	0.4
Lamb, shoulder, whole, roasted, lean and fat	220	20	0	370	320	730	0.4
Beef, shoulder, ventral part	140	0		210	140	320	0.4
Beef, meat, approx. 25 % fat, raw	349	0		529	349	798	0.4
Beef, topside, cap off, raw	31	0		47	31	71	0.4
Beef, rumpsteak, cap off, raw	48	0		73	48	110	0.4
Cheese, firm, 20 % fidm., all varieties	72			165	72	165	0.4
Beef, brisket, posterior part, raw	464	0		710	464	1,065	0.4
Beef, flank, raw	370	0		570	370	850	0.4
Beef, rumpsteak ""cap on"", raw	130	0		200	130	299	0.4
Beef, meat, 5-10 % fat, raw	95	0		146	95	219	0.4
Beef, entrecote ""cap on"", raw	260	0		400	260	600	0.4
Beef, neck, raw	110	0		169	110	254	0.4
Beef, striploin ""cap off"", raw	61	0		94	61	141	0.4
Beef, topside ""cap on"", raw	105	0		162	105	243	0.4
Beef, shin + leg (shank), raw	73	0		113	73	169	0.4
Beef, eye of round, raw	79	0		122	79	183	0.4
Beef, meat, lean (<5 % fat), raw	52	0		81	52	121	0.4
Beef, striploin ""cap on"", raw	210	0		330	210	490	0.4
Beef, meat, approx. 15 % fat, raw	168	0		262	168	393	0.4
Beef, shoulder, dorsal part, raw	170	0		270	170	400	0.4
Coleslaw, not low calorie, retail	1,090			2,580	1,100	2,590	0.4
Rye bread, with siftings (soft) and high fat seeds, industrially produced	822			1,936	822	1,936	0.4
Beef, brisket, anterior part, raw	73	0	0	263	118	278	0.4
Sweetcorn, baby, stir-fried in rapeseed oil					550	1,300	0.4
Corn snacks	2,200			5,210	2,210	5,240	0.4
Muffins, American, not chocolate, retail	1,690			4,020	1,690	4,020	0.4
Muffins, American, chocolate, retail	1,920			4,500	1,920	4,570	0.4
Mussels in white wine sauce, cooked	140	60	50	610	260	620	0.4
Fish, cisco (lake herring, tullibee), native, baked	13	151	153	72	421	1,010	0.4
Stir-fry beef with green peppers and blackbean sauce, takeaway	50	40	40	360	150	360	0.4
Wheat bread, with whole kernels	474	0	0	1,141	474	1,141	0.4
Mayonnaise	7,395	0	0	17,768	7,395	17,840	0.4
Lemon, raw	166	0	0	401	166	401	0.4
Mayonnaise, standard, retail	5,820			13,810	5,830	14,100	0.4
Fish, sardine, Atlantic, canned in oil, drained solids with bone	490			3,540	1,460	3,540	0.4
Cream, cultured, 9 % fat	54			131	54	131	0.4
Beef, lean, average, raw	30	10	0	110	70	170	0.4
Lemon peel, raw	30	0	0	73	30	73	0.4
Chicken soup, cream of, canned, condensed, as served	180	0	0	550	230	560	0.4
Cream substitute, single	340	10		870	360	880	0.4
Milk, partly skimmed, konventional (not organic), 1.5 % fat	11			27	11	27	0.4
Beef, brisket, boiled, lean	70	10	0	160	130	320	0.4
Kefir, (2-3.9% M.F.)	27	0	0	60	27	67	0.4
Beef, mince, stewed	80	10	0	210	160	400	0.4
Tomato puree	20			50	20	50	0.4
Yogurt, whole milk, plain	20	0	0	50	20	50	0.4
Milk, buttermilk	4			10	4	10	0.4
Milk, skimmed, 0.5 % fat	2	0	0	5	2	5	0.4
Milk, buttermilk with lemon	4			10	4	10	0.4
Milk, skimmed, with chocolate	4			10	4	10	0.4
Milk, skimmed, with chocolate (UHT)	4			10	4	10	0.4
Cream substitute, double	750	0		1,980	790	1,980	0.4
Prawn crackers, takeaway	2,960	0	80	7,810	3,140	7,870	0.4
Butter, salt added	536			1,345	536	1,345	0.4
Blended spread, 75% fat	2,062			5,195	2,062	5,195	0.4
Chicory, raw	28			71	28	71	0.4
Spaghetti bolognese, retail, meat and sauce only, reheated	110	10	0	280	130	330	0.4
Orange, raw	13			33	13	33	0.4
Milk, acidophilus cultured	22			56	22	56	0.4
Remoulade, average values	3,366	0	0	8,530	3,366	8,569	0.4
Duck, flesh only, raw	105	4	18	599	247	631	0.4
Guava, common, raw	54	0	0	138	54	138	0.4
Goose, wild (Canada goose), native, meat only, roasted	339	36	37	830	412	1,053	0.4
Goose, wild (Canada goose), native, meat only, boiled	277	29	30	677	336	859	0.4
Blended spread, 80% fat	1,853			4,739	1,853	4,739	0.4
Sauce, pasta, four cheese		10		360	140	360	0.4
Heart, veal, raw	32	25	0	475	194	499	0.4
Sauce, pasta, carbonara type	170	10		420	190	490	0.4
Bean sprouts, mung, raw	19	0	0	49	19	49	0.4
Cream, whipping, 38 % fat	245			633	245	633	0.4
Whey, sweet, dried	10	0	0	26	10	26	0.4
Kumquats, raw	119	0	0	313	119	313	0.4
Beef, fillet steak, from steakhouse, lean	70	20	0	200	110	290	0.4
Beef, fillet, defatted, raw	49	7	0	428	166	438	0.4
Cream, 18 % fat	140			370	140	370	0.4
Turkey, flesh and skin, raw	52	71	246	969	459	1,214	0.4
Scampi, coated in breadcrumbs, baked	680	30	30	1,950	740	1,970	0.4
Liqueurs, cream					60	160	0.4
Milk, Channel Islands, whole, pasteurised	20	0	0	80	30	80	0.4
Cheese, semihard, Feta, 40 % fidm	150			400	150	400	0.4
Veal, lean meat, raw	24	0		40	24	64	0.4
Cheese, Quarg, 45 % fidm.	120			320	120	320	0.4
Bean sprouts, average values, raw	27	0	0	72	27	72	0.4
Cake, chocolate, with filling and icing, retail	860			60	880	2,350	0.4
Blended spread, reduced fat, 57% fat	1,870			4,994	1,870	4,994	0.4
Veal, thin fat, raw	56	0		94	56	150	0.4
Tongue, calf, cured	125	0		210	125	335	0.4
Veal, fat, raw	250	0		420	250	670	0.4
Cheese, processed, 45 % fidm.	190			510	190	510	0.4
Milk, with chocolate, partly skimmed, 1.5 % fat (UHT)	13			35	13	35	0.4
Cheese, hard, Parmesan, grated	219			591	219	591	0.4
Cheese, Camembert, 50 % fidm.	200			540	200	540	0.4
Cheese, hard, Chesire, 50 % fidm.	240			650	240	650	0.4
Cheese, Cream, 60 % fidm.	240			650	240	650	0.4
Beef, sirloin steak, grilled medium-rare, lean	50	10	0	170	70	190	0.4
Cheese, semihard, Havarti, 30 % fidm.	140			380	140	380	0.4
Cheese, firm, skimmed milk, max. 5 % fidm.	7			19	7	19	0.4
Cheese, firm, Elbo, 40 % fidm.	180			489	180	489	0.4
Cream, cultured, 38 % fat	223			606	223	606	0.4
Cheese, semihard, Havarti, 60 % fidm.	290			789	290	789	0.4
Cheese, hard, Emmentaler, 45 % fidm.	220			600	220	600	0.4
Cheese, semihard, Feta, 50 % fidm	190			519	190	519	0.4
Cheese, processed, 20 % fidm.	94			257	94	257	0.4
Cream, cultured, 50 % fat	380			1,039	380	1,039	0.4
Cream, 50 % fat	380			1,039	380	1,039	0.4
Seafood sticks	100	20	60	490	190	520	0.4
Cheese, semihard, Mozzarella, 45 % fidm.	190			520	190	520	0.4
Cheese, hard, Gruyere, 45 % fidm.	230			630	230	630	0.4
Fat spread, reduced fat (41-62%), not polyunsaturated	3,170			8,680	3,180	8,720	0.4
Cheese, unripened, smoked, 1 % fat	4			11	4	11	0.4
Milk, 1.5 % fat, cultured, kefir	12			33	12	33	0.4
Cheese, firm, 30 % fidm., all varieties	120			330	120	330	0.4
Cheese, Cream, 70 % fidm.	280			770	280	770	0.4
Goat milk	44			121	44	121	0.4
Rye bread, dark with high fat seeds and whole kernels, industrially produced	633			1,742	633	1,742	0.4
Veal, medium fat, raw	120	0		210	120	331	0.4
Cream yoghurt, 9 % fat, with fruit	58			160	58	160	0.4
Cheese, hard, Cheddar, Danish	250			690	250	690	0.4
Yoghurt with müsli	25			69	25	69	0.4
Cheese, Brie, 45 % fidm.	167			461	167	461	0.4
Cheese, firm, Maribo, 45 % fidm.	210			580	210	580	0.4
Cheese, firm, Samsoe, 45 % fidm.	210			580	210	580	0.4
Cheese, Brie, 50 % fidm.	210			580	210	580	0.4
Cheese, semihard, Esrom, 60 % fidm.	290			801	290	801	0.4
Cheese, firm, 40 % fidm., all varieties	170			470	170	470	0.4
Cream, cultured, 9 % fat	68			188	68	188	0.4
Cheese, Camembert, 45 % fidm.	170			470	170	470	0.4
Cheese, firm, Fynbo, 45 % fidm.	210			581	210	581	0.4
Milk, whole, 3.5, (UHT), % fat	26			72	26	72	0.4
Milk, acidophilus cultured, with lemon (HISTORIC)	26			72	26	72	0.4
Cheese, firm, Samsoe, 30 % fidm.	130			360	130	360	0.4
Cheese, Roquefort, Danish, 50 % fidm.	220			610	220	610	0.4
Cheese, firm, Svenbo, 45 % fidm.	220			611	220	611	0.4
Yogurt plain, whole milk	27			75	27	75	0.4
Milk, whole, cultured	27			75	27	75	0.4
Junket	27			75	27	75	0.4
Milk, whole, cultured (HISTORIC)	27			75	27	75	0.4
Milk, cultured, kefir (HISTORIC)	27			75	27	75	0.4
Cod, in breadcrumbs, baked	460	10	30	1,380	500	1,390	0.4
Yoghurt with strawberries	23			64	23	64	0.4
Yoghurt with mixed fruits	23			64	23	64	0.4
Yoghurt with cherries	23			64	23	64	0.4
Cheese, hard, Grana, 32 % fidm.	180			501	180	501	0.4
Cheese, hard, Parmesan, 32 % fidm.	180			501	180	501	0.4
Pastries, chocolate eclairs, cream filled, retail	690	10	10	1,980	740	2,060	0.4
Cheese, semihard, Esrom, 45 % fidm.	190			530	190	530	0.4
Cream, fresh, double, including Jersey cream	310	40	0	940	480	1,340	0.4
Yoghurt with peach melba	24			67	24	67	0.4
Yoghurt with pear and banana	24			67	24	67	0.4
Cheese, White Cheshire		20			300	840	0.4
Soup, mushroom, carton, chilled	50			140	50	140	0.4
Cheese, semihard, Havarti, 45 % fidm.	200			560	200	560	0.4
Cheese, whey, Myseost, 33 % fidm.	200			560	200	560	0.4
Cream, 13 % fat (UHT)	100			280	100	280	0.4
Fruit paste, figs	202	0	0	566	202	566	0.4
Mayonnaise, low fat	4,542	0	0	12,584	4,542	12,735	0.4
Goose, wild (Canada goose), native, meat, smoked, dried	2,412	256	0	5,905	2,668	7,492	0.4
Lamb, stewing, stewed, lean and fat	250	30	0	690	350	990	0.4
Fruit paste, average values	257	0	0	727	257	727	0.4
Cheese, processed, 30 % fidm.	120			340	120	340	0.4
Cheese, firm, Maribo, 30 % fidm.	120			340	120	340	0.4
Cheese, cottage, 20 % fidm.	26			74	26	74	0.4
Cheese, semihard, Mozzarella, 30 % fidm.	130			370	130	370	0.4
Fish fingers, salmon, grilled/baked	560	100	190	2,660	930	2,660	0.3
Creme fraiche, full fat	150	0	0	620	290	830	0.3
Cheese, Port Salut, St Paulin type		10			220	630	0.3
Cheese, Camembert, 30 % fidm.	80			230	80	230	0.3
Fat spread, reduced fat (62-75%), not polyunsaturated	3,030			8,720	3,040	8,760	0.3
Rye bread, dark, with high fat seeds, retail bakery	957			2,765	957	2,765	0.3
Butter, spreadable (75-80% fat)	2,440	30		7,300	2,550	7,450	0.3
Ymer, low fat	14			41	14	41	0.3
Ymer	20			59	20	59	0.3
Remoulade, fatreduced, average values	2,103	0	0	6,195	2,103	6,231	0.3
Moussaka, retail, reheated	220	10	0	760	290	860	0.3
Szechuan prawns with vegetables, takeaway	310	20	0	1,020	350	1,040	0.3
Chocolate spread	1,920			5,680	1,920	5,710	0.3
Beef, mince, raw	90	0	0	180	120	360	0.3
Flour, gari (cassava flour)					10	30	0.3
Ice cream, dairy, vanilla, soft scoop	60			220	80	240	0.3
Milk, 1% fat, pasteurised					10	30	0.3
Milk, flavoured, pasteurised, strawberry, banana	10	0	0	20	10	30	0.3
Cheese, Quarg, 5 % fidm.	2			6	2	6	0.3
Pear, canned	25			75	25	75	0.3
Whey, sweet, fluid	3	0	0	9	3	9	0.3
Pike, raw	18			54	18	54	0.3
Milk, skimmed, organic	2			6	2	6	0.3
Milk, skimmed	2			6	2	6	0.3
Gelatin	1	0		2	1	3	0.3
Milk, with chocolate, partly skimmed, 1.5 % fat	12			36	12	36	0.3
Yogurt plain, low fat, 1.5 % fat	11			33	11	33	0.3
Butter, spreadable, light (60% fat)	1,850	20		5,720	1,930	5,830	0.3
Goose, wild (Canada goose), native, meat only, raw	175	24	24	489	223	677	0.3
Beef, brisket, middle part, raw	79		0	240	79	240	0.3
Tangerine, canned	24			73	24	73	0.3
Yoghurt, whole milk, with fruit	18			55	18	55	0.3
Burger, beef, 98-99% beef, raw	120	0	0	310	120	370	0.3
Potato, boiled	12	0	0	37	12	37	0.3
Lamb, chump chops, fried, lean	130	30	10	540	230	710	0.3
Potato, canned	23			71	23	71	0.3
Milkshake	11			34	11	34	0.3
Rhubarb, raw	39			121	39	121	0.3
Rhubarb, frozen	39			121	39	121	0.3
Cod, in batter, baked	610	20	40	2,070	670	2,080	0.3
Bread, white, roll, coarse grain	194	0	0	795	255	795	0.3
Baking fat and margarine (75-90% fat), hard block	2,960			9,200	2,960	9,250	0.3
Pear, raw	8			25	8	25	0.3
Fishcakes, white fish, coated in breadcrumbs, baked	500	10	30	1,710	550	1,720	0.3
Cheese, processed, plain	200	0	0	280	200	630	0.3
Breakfast cereal, müsli, average values	641	0	0	2,026	641	2,026	0.3
Quiche, vegetable, retail					560	1,770	0.3
Beef, ground, regular, raw	103			292	103	327	0.3
Fish fillet, breaded, deepfried, fast food	793	126	83	3,212	1,002	3,212	0.3
Pizza, cheese and tomato, retail	320			1,040	330	1,060	0.3
Sweet and sour pork, battered, takeaway	790	0	20	2,660	840	2,700	0.3
Strudel, fruit filled, retail, frozen	400			1,320	410	1,320	0.3
Samosas, vegetable, retail	570	0	0	2,020	770	2,480	0.3
Cake, sponge, with jam and butter cream, retail	330	10	10	1,120	360	1,160	0.3
Rice, egg fried, takeaway	290	0	0	980	310	1,000	0.3
Pie, apple, pastry, double crust, retail	480			1,570	490	1,590	0.3
Hot pot, lamb/beef with potatoes, retail, reheated	100	0	0	330	120	390	0.3
Peas, raw	40	0	0	130	40	130	0.3
Cream, cultured, 18 % fat	95			309	95	309	0.3
Hamburger sandwich with salad and dressing, fast food	371	0	0	1,207	371	1,207	0.3
Sandwich with eggs / shrimp, salad and dressing, fast food	358	0	19	1,198	377	1,230	0.3
Cheese, Lancashire		10			260	850	0.3
Liver, chicken, raw	10	0	80	260	110	360	0.3
Cheese, firm, Danbo, 30 % fidm.	86	0	0	282	86	282	0.3
Cheese, firm, Danbo, 20 % fidm.	61	0	0	201	61	201	0.3
Cake, fruit, retail	420			1,450	440	1,450	0.3
Potato, flesh and skin, baked	13				13	43	0.3
Fish fillet, breaded, fried, delicatessens	629	112	86	2,760	833	2,760	0.3
Curry, Prawn bhuna, takeaway	610	30		2,210	670	2,230	0.3
Curry, chicken, Thai green, takeaway and restaurant	220			780	240	800	0.3
Soup, tomato, carton, chilled	30			100	30	100	0.3
Curry, Prawn madras, takeaway	560		60	2,140	680	2,270	0.3
Raisin , seedless	108			361	108	361	0.3
Beef, mince, 5-10% fat, raw	51			171	51	171	0.3
Cakes, fancy iced, individual, retail	760			2,520	760	2,550	0.3
Dürüm roll with kebab, salad and dressing, fast food	350	0	0	1,175	350	1,175	0.3
Shortbread	210	20		880	280	950	0.3
Grape juice	5	0	0	17	5	17	0.3
Milk, whole, konventional (not organic), 3.5 % fat	14			48	14	48	0.3
Fat spread, low fat (26-39%), not polyunsaturated, with olive oil	1,420			4,870	1,430	4,930	0.3
Burger, beef, 98-99% beef, fried in vegetable oil	110	0	0	270	110	380	0.3
Chicken breast/steak, coated, baked	640			2,200	650	2,250	0.3
Pita sandwich with salad and dressing, fast food	370	0	0	1,273	370	1,281	0.3
Ginger root, raw	36	0	0	125	36	125	0.3
Yogurt, whole milk, fruit	20	0	0	60	20	70	0.3
Lamb, Canadian, foreshank, lean and fat, 3mm trim (1/8''), raw	230	0	0	621	249	872	0.3
Cheese, Mascarpone		20			350	1,230	0.3
Beef, flank, pot-roasted, lean and fat	100	10	0	450	190	670	0.3
Hamburger, small patty, salad and dressing, fast food	395	0	0	1,393	395	1,393	0.3
Heart, lamb, raw	90	40	0	310	130	460	0.3
Orange juice, canned	11	0	0	39	11	39	0.3
Sandwich with ham and cheese, toasted, fast food	594	0	0	2,096	594	2,106	0.3
Cheese, Paneer		10			190	680	0.3
Grapefruit, raw	24			86	24	86	0.3
Tuna, in tomato sauce, canned	125	18	129	1,004	280	1,004	0.3
Cheeseburger, salad and dressing, fast food	404	0	0	1,450	404	1,450	0.3
Beef, cured, corned beef, brisket, raw	130	0	0	328	130	467	0.3
Grapefruitjuice, canned, unswtnd.	8			29	8	29	0.3
Rye bread, with siftings (soft) and high fat seeds, retail bakery	1,009			3,659	1,009	3,659	0.3
Triangle sandwich with chicken and bacon, salad and dressing, fast food	523	0	0	1,900	523	1,900	0.3
Cheese, firm, Danbo, 45 % fidm.	132	0	0	480	132	480	0.3
Pastry, shortcrust, retail, uncooked	1,040			3,790	1,040	3,800	0.3
Leek, raw	26			95	26	95	0.3
Biscuits, cookies, chocolate chip, American style	530			1,990	550	2,010	0.3
Turkey, flesh only, raw	81	4	12	555	154	565	0.3
Hamburger, chicken, salad and dressing, fast food	555	0	0	2,020	555	2,037	0.3
Pastry, shortcrust, retail, cooked	440			2,980	1,250	4,590	0.3
Apple, raw, all varieties	28			103	28	103	0.3
Horseradish sauce	570	0	20	2,390	660	2,430	0.3
Wheat bread, white, with cracked chestnuts	178	0	0	845	229	845	0.3
Apple, dried	39			145	39	145	0.3
Curry, vegetable, ready meal, without rice, cooked	320			1,180	320	1,190	0.3
Cream, dairy, UHT, canned spray, 85% cream	120	20	0	390	150	560	0.3
Spring rolls, meat, takeaway	980	0	0	3,740	1,000	3,740	0.3
Cheese, Danish Blue, 50 % fidm.	129			484	129	484	0.3
Tarts, bakewell, iced, retail	540			2,020	540	2,030	0.3
Margarine, 80 % fat, for frying/baking, animal and vegetable fat	2,503		0	9,413	2,503	9,413	0.3
Curry, chicken tikka masala, retail, reheated	330	10	10	1,530	420	1,580	0.3
Apple jelly	60			226	60	226	0.3
Beef, mince, 10-15% fat, raw	39			147	39	147	0.3
Milk, dry, whole, powder	110			418	110	418	0.3
Beef brisket, soaked in brine	88			335	88	335	0.3
Jerusalem artichoke, raw	67			256	67	256	0.3
Goose, wild (Canada goose), native, lungs, roasted	127	3	0	457	130	497	0.3
Macaroni cheese, homemade					120	460	0.3
Sandwich with chicken, salad and dressing, fast food	429	0	0	1,625	429	1,652	0.3
Beef, ground, regular, crumbled, pan-fried, rinsed	68	0	0	220	68	263	0.3
Bread, garlic and herb, retail	300	10		1,210	320	1,240	0.3
Spring roll, deepfried, fast food	439	0	0	1,691	439	1,702	0.3
Triangle sandwich with eggs, salad and dressing, fast food	505	0	12	2,000	516	2,013	0.3
Cheese, Danish Blue, 60 % fidm.	152			596	152	596	0.3
Cake, battenberg, retail	440			1,730	440	1,730	0.3
Beef, mince, 15-20% fat, raw	84			331	84	331	0.3
Danish pastry, kanelsnegl	687	0	0	2,712	687	2,712	0.3
Iced buns, retail	260			1,030	260	1,030	0.3
Dressing, thousand island			0		1,440	5,740	0.3
Beef, topside, roasted medium-rare, lean and fat	70	20	0	260	110	440	0.2
Creme caramel, retail	10	0	0	10	10	40	0.2
Milkshake, thick, takeaway	10		0	30	10	40	0.2
Pie, fruit, individual, retail	460			1,830	460	1,840	0.2
Prunes, ready-to-eat, semi-dried, weighed with stones	20	0	0	80	20	80	0.2
Yogurt, whole milk, infant, fruit flavour	20	0	0	70	20	80	0.2
Pastry, croissant	791	0	0	3,265	822	3,293	0.2
Cheese, Brie, 60 % fidm.	117			469	117	469	0.2
Cake, loaf, retail	410			1,640	410	1,650	0.2
Sesame prawn toast, takeaway	1,780	30		7,470	1,870	7,530	0.2
Beef, ground, regular, crumbled, not rinsed, pan-fried	98	0	0	304	98	395	0.2
Hamburger and bacon, salad and dressing, fast food	511	0	0	2,063	511	2,063	0.2
Beef, ground, regular, patty, pan-fried	83			277	83	337	0.2
Mince pies, retail	430			1,780	440	1,790	0.2
Quark with fruit	40	0	0	163	40	163	0.2
Danish pastry, butter ring	1,206		0	4,948	1,206	4,948	0.2
Plant margarine, 80%, fry/bake	3,120		0	12,802	3,120	12,802	0.2
Sprat (sardine), in oil, canned	587	163	251	4,215	1,026	4,215	0.2
Sardine, in oil, canned	587	163	251	4,215	1,026	4,215	0.2
Pizza with tomato and cheese, fast food	250	0	0	1,030	250	1,030	0.2
Chicken/turkey pieces, coated, baked	750			3,080	760	3,140	0.2
Danish pastry, pretzel	848	0	0	3,510	848	3,510	0.2
Cake, Swiss rolls, chocolate covered and filled, retail	330			1,420	350	1,450	0.2
Curry, Thai, stir-fry vegetable, takeaway and restaurant	280			1,240	300	1,250	0.2
Tongue, calf, raw	110	0	0	459	110	459	0.2
Biscuit, sweet	433	0	0	1,816	433	1,816	0.2
Plaice, in breadcrumbs, baked	440	140	100	3,140	760	3,190	0.2
Sandwich with meatball, salad and dressing, fast food	353	0	0	1,483	353	1,483	0.2
Pastry, 'linse'	601	0	0	2,529	601	2,529	0.2
Breakfast cereal, wheat and multigrain, chocolate flavoured, fortified				750	180	760	0.2
Pita sandwich with falaffel, salad and dressing, fast food	506	0	0	2,120	506	2,142	0.2
Cooking fat, compound, not polyunsaturated	2,450			10,350	2,450	10,380	0.2
Cheese, Blue and white mould, 70 % fidm.	178			757	178	757	0.2
Pita sandwich with chicken, salad and dressing, fast food	306	0	0	1,283	306	1,310	0.2
Biryani, chicken, takeaway	330	10	30	1,610	380	1,630	0.2
Milk, dry whole	200			368	200	858	0.2
Potato, mashed, homemade, prepared with 2% M.F. milk and margarine	217	0	0	915	217	932	0.2
Cream, 13 % fat	60	0	0	259	60	259	0.2
Meat samosas, takeaway	810	10	40	3,830	890	3,850	0.2
Kebab mix and french fries, deepfried, fast food	620	0	0	2,663	620	2,683	0.2
Milk, goats, pasteurised	30	0	0	100	30	130	0.2
Chicken, flesh only, raw	218	10	31	1,203	282	1,225	0.2
Papadums, takeaway	2,280	0	0	10,190	2,330	10,190	0.2
Beef, ground, medium, raw	65			247	65	285	0.2
Apple juice, canned or bottled	10	0	0	44	10	44	0.2
Goose, wild (Canada goose), native, liver, raw	70	7	45	314	122	538	0.2
Beef, ground, extra lean, raw	39			138	39	172	0.2
Cake, carrot, iced, retail	1,020			4,500	1,030	4,550	0.2
Beef, ground, extra lean, crumbled, pan-fried	50	0	0	176	50	221	0.2
Hotdog, fast food	402	0	0	1,782	402	1,782	0.2
Fat spread, reduced fat (41-62%), not polyunsaturated, with olive oil	2,120			9,340	2,120	9,410	0.2
Cream, fresh, single	100	0	0	370	110	490	0.2
Cheese, Dolcelatte, rind removed		10			260	1,160	0.2
Pavlova, toffee/chocolate, no fruit	130			630	150	670	0.2
Triangle sandwich with ham and cheese, salad and dressing, fast food	406	0	0	1,818	406	1,818	0.2
Beef, silverside, pot-roasted, lean and fat	70	10	0	370	120	540	0.2
Chicken, light meat, raw	20		10	160	40	180	0.2
Dripping, beef	400	0	0	1,460	440	1,980	0.2
Fat spread, reduced fat (62-75%), polyunsaturated					6,000	27,000	0.2
Milk, whole, pasteurised, average	10	0	0	30	20	90	0.2
Milk, whole, pasteurised, summer and autumn					20	90	0.2
Milk, whole, pasteurised, winter and spring					20	90	0.2
Prunes, ready-to-eat, semi-dried	20	0	0	90	20	90	0.2
Beef, ground, lean, raw	55	0	0	208	55	248	0.2
Cheese straws/twists, retail	260	10		1,360	310	1,400	0.2
Hamburger, medium patty, salad and dressing, fast food	338	0	0	1,518	338	1,527	0.2
French fries, deepfried, fast food	521	0	0	2,306	521	2,356	0.2
Beef, ground, regular, broiled	89			347	89	403	0.2
Sauce, Chinese stir fry	90			410	90	410	0.2
Stock cubes, beef	210	0	0	1,040	250	1,140	0.2
Plain cake, average values	800	0	0	3,650	800	3,650	0.2
Yogurt, Greek style, plain	50	0	0	200	50	230	0.2
Chicken, light meat, roasted					130	600	0.2
Chicken, flesh and skin, deepfried	502	0	44	3,087	679	3,135	0.2
Pizza with meat and seafood, tomato and cheese, fast food	189	0	0	878	189	878	0.2
Cheesecake, fruit, individual	90	0	0	400	90	420	0.2
Scones, plain, retail	190	10		970	210	980	0.2
Beef, ground, extra lean, patty, pan-fried	50	0	0	184	50	234	0.2
Lentils, sprouted, raw	43			202	43	202	0.2
Turkey, mince, 5-10% fat, raw	278			1,306	278	1,306	0.2
Pizza, meat topped, retail and takeaway	240	0	0	1,170	270	1,270	0.2
Turkey, mince, 0-5% fat, raw	176			828	176	828	0.2
Scotch eggs, retail	410	10	70	2,630	580	2,740	0.2
Liver, pig, raw	10	0	80	340	150	710	0.2
Tarts, custard, individual	330			1,600	350	1,660	0.2
Danish pastry, square	679	0	0	3,222	679	3,222	0.2
Pizza with vegetables, fruit, tomato and cheese, fast food	222	0	0	1,055	222	1,055	0.2
Striped catfish, raw, frozen	3	1	20	86	26	124	0.2
Beef, ground, lean, crumbled, pan-fried	63	0	0	243	63	301	0.2
Walnuts, dried	6,419	0	0	30,791	6,419	30,791	0.2
Cheese, cottage, (2% M.F.)					10	48	0.2
Beef, chuck, cross rib roast, boneless, lean and fat, 3mm (1/8") trim, cooked, braised	40	0	0	380	100	480	0.2
Peas, mature, dry, raw	197			948	197	948	0.2
Peas, green, canned	75			361	75	361	0.2
Soup, tomato, ready to eat	132			637	132	637	0.2
Milk, sheeps, raw	60	0	0	150	60	290	0.2
Dressing, blue cheese		0	0		3,400	16,480	0.2
Beef, chuck, raw	37		0	180	37	180	0.2
Beet, red, canned	26			127	26	127	0.2
Burger, chicken/turkey, coated, retail, grilled	740		10	3,670	760	3,720	0.2
Ice cream, dairy, luxury, with chocolate/caramel	80	10		450	100	490	0.2
Rolls, wheat with coarse meal, high fat seeds, industrially produced	449			2,203	449	2,203	0.2
Beef, fat, cooked	220	0	0	1,030	220	1,080	0.2
Beet, red, canned, no sugar added	12			59	12	59	0.2
Crab apple, raw	21			104	21	104	0.2
Rye bread, fine with wheat flour and high fat seeds, industrially produced	482			2,388	482	2,388	0.2
Chicken, skin, raw	1,070	90	60	6,540	1,350	6,710	0.2
Beef, ground, medium, patty, pan-fried	68			281	68	339	0.2
Custard, ready to eat, canned and tetra-pak	10	0	0	50	10	50	0.2
Desserts, dairy, chocolate	50	0	0	230	60	300	0.2
Milk, semi-skimmed, pasteurised, average	10	0	0	30	10	50	0.2
Sauce, pasta, tomato based, reduced fat	20			100	20	100	0.2
Peas, green, raw	64			320	64	320	0.2
Peas, green, frozen	64			320	64	320	0.2
Salad dressing, oil and vinegar	2,756			13,830	2,756	13,830	0.2
Tongue, ox, raw	88	0	0	443	88	443	0.2
Beef, ground, medium, crumbled, pan-fried	70	0	0	300	70	353	0.2
Beet, red, raw	21			106	21	106	0.2
Chicken portions, battered, deep fried, takeaway	340	10	10	1,900	390	1,980	0.2
Oil, walnut	11,500	0	0	58,400	11,500	58,400	0.2
Walnut oil	10,422	0	0	53,011	10,422	53,011	0.2
Fat spread, low fat (26-39%), not polyunsaturated, including dairy type	1,610			8,180	1,610	8,210	0.2
Cheese, cream				818	170	868	0.2
Chicken, dark meat, raw	70	0	10	440	90	460	0.2
Milk, human, mature	30	20	20	360	80	410	0.2
Cream pastry, medal	317			1,625	317	1,625	0.2
Quiche, Lorraine, shortcrust pastry, retail	260		100	1,470	300	1,540	0.2
Cake, sponge, soft iced, retail	490			2,550	500	2,570	0.2
Fat, beef tallow	589	0	0	3,036	589	3,036	0.2
Beef, ground, lean, patty, pan-fried	63	0	0	262	63	325	0.2
Peas, frozen, raw	60			300	60	310	0.2
French Hotdog, fast food	381	0	0	1,985	381	1,985	0.2
Eccles cakes, retail	270			1,430	280	1,460	0.2
Pork, brawn, head cheese	202			1,059	202	1,059	0.2
Pie, beef, puff or shortcrust pastry, family size, retail	230			1,240	240	1,260	0.2
Yam, raw	12	0	0	63	12	63	0.2
Walnuts, kernel only	7,470	0	0	39,290	7,470	39,290	0.2
Cream pastry, napoleon cake	367			1,937	367	1,937	0.2
Trifle, fruit, retail	70	0	0	340	70	370	0.2
Beverages, soy, commercially prepared, unfortified	175			926	175	926	0.2
Hamburger, bacon and cheese, salad and dressing, fast food	453	0	0	2,398	453	2,398	0.2
Beef, fat, raw	200	0	0	1,010	200	1,060	0.2
Butter cookie, wheat, Danish, industrially produced	442	0	0	2,346	442	2,346	0.2
Rye bread, dark, industrially produced	103			547	103	547	0.2
Fish fingers, breaded, frozen	287	33	119	2,339	439	2,339	0.2
Fish fingers, pollock, grilled	410	40	40	10	500	2,680	0.2
Cream, 9 % fat	33			177	33	177	0.2
Sandwich, ham and cheese, salad and dressing, fast food	330	0	0	1,768	330	1,776	0.2
Pastry with poppy seeds	892	0	0	4,818	892	4,818	0.2
Cream pastry, Wales pretzel	220			1,201	220	1,201	0.2
Veal, grain-fed, loin chop, lean, raw	11	9	0	149	37	202	0.2
Faggots in gravy, retail, reheated	110	10	10	850	170	930	0.2
Pastries, cream filled, retail	210	10		1,320	250	1,370	0.2
Chicken, dark meat, roasted					330	1,810	0.2
Cheese, Halloumi					150	830	0.2
Beans, edamame, frozen, boiled in unsalted water	420	0	0	2,330	420	2,330	0.2
Pastries, Danish, retail	660			3,710	670	3,720	0.2
Rye bread, light	78			435	78	435	0.2
Rye bread, fine with wheat flour, industrially produced	89			498	89	498	0.2
Rye bread, dark, pumpernickel	83			465	83	465	0.2
Sweet potato, raw	20	0	0	113	20	113	0.2
Fig Rolls	230			1,290	230	1,300	0.2
Meat extract, cube	48	0	0	272	48	272	0.2
Fajita, chicken, meat only, takeaway and restaurant	200	10		1,250	230	1,310	0.2
Veal, grain-fed, shoulder, shank, lean and fat, raw	12	8	0	157	39	223	0.2
Curry, vegetable, retail, with rice					180	1,030	0.2
Wheat bread, with coarse meal and high fat seeds, retail bakery	402			2,318	402	2,318	0.2
Cod, in batter, fried, takeaway	20	20	80	740	130	750	0.2
Egg substitute, frozen (yolk replaced), cooked	283	0	0	7,410	1,283	7,410	0.2
Bread, white, coarse grain	121			699	121	699	0.2
Buttermilk dessert	9			52	9	52	0.2
Wheat bread, with coarse meal, industrially produced	156			902	156	902	0.2
Pizza with meat, tomato and cheese, fast food	202	0	0	1,168	202	1,168	0.2
Quinoa, red, raw	424		0	2,452	424	2,452	0.2
Sandwich with roast pork, red cabbage and cucumber pickles, fast food	344	0	0	1,996	344	1,996	0.2
Pizza with salami, tomato and cheese, fast food	231	0	0	1,342	231	1,342	0.2
Lamb, neck fillet, strips, stir-fried in corn oil, lean	220	20	0	1,590	320	1,860	0.2
Wheat bread, with wheat bran	70			408	70	408	0.2
Pita sandwich with shrimp, salad and dressing, fast food	236	29	14	1,630	279	1,630	0.2
Endive (escarole), raw	13	0	0	76	13	76	0.2
Endive (frisee), raw	13			76	13	76	0.2
Torte, fruit	120	0	0	580	140	820	0.2
Pita sandwich with kebab, salad and dressing, fast food	283	0	0	1,660	283	1,667	0.2
Rye bread crumbs with brown sugar, average values	136			804	136	804	0.2
Veal, mince, stewed	40	0	0	580	120	710	0.2
Rice, egg fried, ready cooked, re-heated, retail, not takeaway					250	1,480	0.2
Pizza, fish topped, takeaway	160	0	0	1,030	190	1,130	0.2
Frankfurt sausage mix, fried, with frensh fries, fast food	478	0	0	2,836	478	2,859	0.2
Cream pastry, average values	200	0	0	1,198	200	1,198	0.2
Chicken, sausage	500		0	2,999	500	2,999	0.2
Pie, Cottage/Shepherd's, reheated	60	0	0	300	60	360	0.2
Pudding, rice, canned	10	0	0	50	10	60	0.2
Sweetcorn, baby, boiled in unsalted water	40	0	0	240	40	240	0.2
Beef, ground, lean, loaf, baked				354	61	367	0.2
Sandwich with kebab, salad and dressing, fast food	411	0	0	2,475	411	2,475	0.2
Chicken, grilled, fast food	337	0	0	1,971	337	2,044	0.2
Rye bread, dark, wholemeal, imported	119			722	119	722	0.2
Sandwich with chicken and bacon, salad and dressing, fast food	368	0	0	2,212	368	2,234	0.2
Loquat, raw	13	0	0	79	13	79	0.2
Rye bread, dark, whole grains, industrially produced	101			615	101	615	0.2
Egg, chicken, whole, cooked, fried	294	2	78	2,130	384	2,358	0.2
Veal, grain-fed, shoulder, whole, lean, raw	5	9	0	166	36	222	0.2
Roastbeef, sliced	25		0	120	25	155	0.2
Fish fingers, cod, grilled/baked	350	20	50	2,610	420	2,610	0.2
Flapjacks, retail	400			2,580	420	2,610	0.2
Beef, ground, medium, baked	80				80	498	0.2
Gateau, fruit, frozen	120	0	0	660	130	810	0.2
Lemon curd	150	0		910	150	940	0.2
Bombay mix	1,410	0	0	9,570	1,550	9,720	0.2
Juice, mixed vegetables, pasteurized	31	0	0	196	31	196	0.2
Salad dressing, mayonnaise, low calorie	893			5,746	908	5,746	0.2
Cakes from 'healthy eating' ranges	60			370	60	380	0.2
Chickory, raddichio, raw	15	0	0	95	15	95	0.2
Salad dressing, blue cheese	3,783	0	0	24,028	3,783	24,028	0.2
Veal, grain-fed, shoulder, shank, lean, raw	8	9	0	178	39	249	0.2
Jam tarts, retail	250			1,600	250	1,600	0.2
Onion, raw	5			32	5	32	0.2
Fat spread, low fat (26-39%), polyunsaturated	2,010			12,930	2,020	12,940	0.2
Dill, raw	12			77	12	77	0.2
Rye bread, soft, no high fat seeds, industrially produced	85			547	85	547	0.2
Gateau, chocolate based, frozen	150	0	0	850	160	1,030	0.2
Ham, gammon joint, boiled	160	10	30	1,500	260	1,680	0.2
Ham, gammon rashers, grilled	130	10	10	1,090	190	1,230	0.2
Turkey, skin, raw	570	90	100	5,650	900	5,830	0.2
Beef, ground, regular	90			495	90	585	0.2
Biscuit, sweet, vanilla flavoured	522			4,409	671	4,409	0.2
Plain cake, lemon cake	386			3,261	496	3,261	0.2
Sponge cake, pound cake	453			3,827	582	3,827	0.2
Plain cake, chocolate cake	426			3,597	547	3,597	0.2
Biscuit, sweet, 'Finnish'	566			4,776	726	4,776	0.2
Plain cake, frangipani cake	566			4,776	726	4,776	0.2
Danish pastry, christmas cake	554			4,684	711	4,684	0.2
Potato chips, fine cut, from fast food outlets	420			2,770	420	2,770	0.2
Salad dressing, thousand island	2,562	0	0	16,907	2,562	16,907	0.2
Pangasius, flesh only, poached					30	200	0.2
Chicken nuggets, deepfried, fast food	445	0	0	2,950	445	2,968	0.1
Pastry, flaky/puff, retail, uncooked	370			2,470	370	2,470	0.1
Shortcake, caramel, chocolate covered, retail	240			1,720	260	1,740	0.1
Parsley root, raw	42			283	42	283	0.1
Baguette, with rye, industrially produced	85			573	85	573	0.1
Fish and shellfish ($\text{max } \omega3:\omega6 = 239.0000$)
Cod, fillet, raw	8	70	152	1	239	1	239.0
Cod, fillet, boiled	8	70	152	1	239	1	239.0
Cod, fillet, smoked, with skin	4	36	79	1	124	1	124.0
Haddock, raw	0	95	130	3	260	3	86.7
Plaice, raw	17	287	318	8	686	8	85.8
Flounder, raw	5	283	137	10	500	10	50.0
Halibut, atlantic, smoked	8	66	228	8	322	8	40.2
Halibut, atlantic, raw	8	66	228	8	322	8	40.2
Fish, pollock, (alaska), raw					384	17	22.6
Salmon, Atlantic, wild, cold smoked	241	871	1,940	150	3,262	150	21.7
Salmon (slå op i fishbase)	22	176	435	31	760	39	19.5
Torsk, tusk, raw	1	14	37	1	57	3	19.0
Haddock, flesh only, smoked, poached, fillets weighed with bones and skin					170	10	17.0
Haddock, flesh only, smoked, raw					170	10	17.0
Crustaceans, lobster, american (northern), boiled or steamed	0				82	5	16.4
Crustaceans, lobster, american (northern), raw	0	76	46	8	125	8	15.6
Fish, anchovy, european, raw	0			90	1,460	97	15.1
Herring, pickled, canned	182	780	1,018	171	2,456	171	14.4
Pollock, Alaskan, flesh only, raw		40	90	10	140	10	14.0
Mackerel, filet, in natural juices, canned	355	852	1,482	259	3,520	259	13.6
Fish, cod (gray cod), pacific, raw					216	16	13.5
Fish, arctic char, native, meat, raw	0	400	200	13	700	53	13.2
Cod, roe, smoked	0	373	840	93	1,213	93	13.0
Mackerel, smoked	438	1,632	2,740	488	6,687	514	13.0
Roe, herring, soft, raw	10	200	380	20	650	50	13.0
Salmon, Atlantic, wild, canned	61	630	845	107	1,850	146	12.7
Coley, flesh only, raw		40	190	10	250	20	12.5
Pollock, Alaskan, flesh only, baked					250	20	12.5
Caviar, Danish (roe, lump-sucker)	102	1,019	1,325	204	2,549	204	12.5
Herring, autumn, raw		2,799	2,528	497	6,094	497	12.3
Prawns, standard, dried					1,100	90	12.2
Salmon, pink, canned in brine, drained	50	350	630	70	1,340	110	12.2
Fish, salmon, native, eggs, raw		1,100	1,300	100	2,400	200	12.0
Pollock, Alaskan, flesh only, steamed					240	20	12.0
Crustaceans, shrimp, mixed species, canned	8			10	598	50	12.0
Fish, caviar, black and red, granular	10		3,800	80	6,770	580	11.7
Coley, flesh only, poached					350	30	11.7
Mackerel, raw	187	864	1,482	245	3,269	284	11.5
Coley, flesh only, baked					340	30	11.3
Salmon, red, canned in brine, drained	60	490	760	100	1,650	150	11.0
Herring, smoked	159	849	1,332	263	2,871	263	10.9
Fish, salmon, chum (keta), canned, drained, solids with bone, salted	40			50	1,300	120	10.8
Coley, flesh only, grilled					320	30	10.7
Coley, flesh only, steamed					320	30	10.7
Kippers, flesh only, grilled, fillets weighed with bones and skin					2,980	280	10.6
Oyster, raw	16	171	193	21	400	38	10.5
Kippers, flesh only, grilled	180	1,100	1,280	210	3,350	320	10.5
Cod, roe, raw	6	221	452	16	699	69	10.1
Fish, salmon, coho, wild, raw	35	389	695	52	1,233	122	10.1
Prawns, standard, purchased cooked		110	80	10	200	20	10.0
Salmon, red, canned in brine, skinless and boneless, drained	60	410	750	90	1,500	150	10.0
Crab, boiled	190	887	421	132	1,556	156	10.0
Lobster, raw	54	251	118	40	438	44	10.0
Norway lobster, raw	54	251	118	40	438	44	10.0
Crab claws, meat, raw	68	316	150	47	555	56	9.9
Crab claws, meat, canned	68	316	150	47	555	56	9.9
Roe, cod, hard, raw	10	160	300	20	490	50	9.8
Lobster, boiled	59	275	129	43	479	49	9.8
Lobster, canned	59	275	129	43	479	49	9.8
Lump, lumpsucker, raw		1,101	941	220	2,133	220	9.7
Lump, lumpsucker, smoked		2,676	2,287	535	5,182	535	9.7
Fish, arctic char, native, skin, raw	380	1,520	1,267	95	3,674	380	9.7
Coley, flesh only, steamed, weighed with bones and skin					290	30	9.7
Mackerel, flesh only, smoked	350	1,350	2,300	380	5,570	580	9.6
Fish, arctic char, native, meat and skin, raw	78	312	260	20	754	79	9.5
Kippers, flesh only, boil in the bag, with butter, cooked	130	660	870	160	2,190	230	9.5
Fish, tuna, white, canned with water, drained, salted	70			50	950	100	9.5
Haddock, flesh only, smoked, poached		50	130		190	20	9.5
Haddock, flesh only, steamed		50	130		190	20	9.5
Herring, salted, ripened	282	1,394	1,931	463	4,392	463	9.5
Fish, salmon, chum (keta), poached	23	196	399	28	672	71	9.5
Herring, raw	163	808	1,119	269	2,545	269	9.5
Fish, herring, atlantic, kippered	140			170	2,350	250	9.4
Mackerel, flesh only, grilled	360	1,170	1,850	360	4,830	530	9.1
Mackerel, flesh only, grilled, fillets weighed with bones and skin					4,730	520	9.1
Fish, herring, atlantic, raw	100			130	1,710	190	9.0
Haddock, flesh only, grilled, fillets weighed with bones and skin					90	10	9.0
Sprats, raw	80	930	1,350	110	2,680	310	8.6
Salmon, wild, grilled					2,580	300	8.6
Salmon, wild, baked					2,640	310	8.5
Haddock, flesh only, steamed, fillets weighed with bones and skin					170	20	8.5
Salmon, wild, flesh only, raw	60	570	1,070	150	2,200	260	8.5
Fish, haddock, baked or broiled	3			10	253	30	8.4
Herring, Baltic Sea, unspecified, raw	99	314	548	131	1,102	131	8.4
Salmon, wild, steamed					2,520	300	8.4
Mollusks, scallop, mixed species, raw	0				200	24	8.3
Fish, arctic char, native, meat and skin, dried	300	1,200	1,000	100	2,900	350	8.3
Fish, salmon, chum (keta), raw	36	278	583	60	977	118	8.3
Fish, salmon, pink (humpback), poached	55	433	680	81	1,274	155	8.2
Fish, tuna, yellowfin, fresh, raw					230	28	8.2
Garfish, raw	38	119	649	80	929	115	8.1
Mackerel, in tomato sauce, canned	163	635	1,162	335	2,660	338	7.9
Fish, cod (scrod), atlantic, raw	1			5	191	25	7.6
Oysters, raw	0		160		370	50	7.4
Plaice, flesh only, raw	10	70	90	10	220	30	7.3
Plaice, flesh only, baked					290	40	7.2
Fish, salmon, pink (humpback), canned, solids with bone and liquid, unsalted	58			58	1,941	268	7.2
Fish, tuna, light, canned in water, drained, salted					281	39	7.2
Redfish, ocean perch, raw	7	50	79	11	156	22	7.1
Fish, salmon, pink (humpback), raw		547	859		1,610	229	7.0
Fats and oils ($\text{max } \omega3:\omega6 = 16.8905$)
Animal fat, native, bearded seal, oil (oogruk oil)	850				28,545	1,690	16.9
Oil, cod liver	1,100	10,800	8,300	2,600	24,400	3,500	7.0
Cod liver oil	2,789	11,091	11,948	3,723	29,522	4,393	6.7
Linseed oil	53,300	0	0	12,700	53,300	12,700	4.2
Butter, salt not added	1,559			1,718	1,559	1,718	0.9
Oil, rapeseed	9,600	0	0	19,700	9,600	19,700	0.5
Oil, vegetable, average	9,600	0	0	19,700	9,600	19,700	0.5
Butter, salted	460	60	0	950	680	1,410	0.5
Butter, unsalted	460	60	0	950	680	1,410	0.5
Spread, 20% butter / 80% canola oil	7,366	0	0	15,632	7,366	15,632	0.5
Oil, rape seed (no eruca acid)	9,027	0	0	20,257	9,027	20,257	0.4
Butter, salt added	536			1,345	536	1,345	0.4
Blended spread, 75% fat	2,062			5,195	2,062	5,195	0.4
Blended spread, 80% fat	1,853			4,739	1,853	4,739	0.4
Blended spread, reduced fat, 57% fat	1,870			4,994	1,870	4,994	0.4
Fat spread, reduced fat (41-62%), not polyunsaturated	3,170			8,680	3,180	8,720	0.4
Fat spread, reduced fat (62-75%), not polyunsaturated	3,030			8,720	3,040	8,760	0.3
Butter, spreadable (75-80% fat)	2,440	30		7,300	2,550	7,450	0.3
Butter, spreadable, light (60% fat)	1,850	20		5,720	1,930	5,830	0.3
Fat spread, low fat (26-39%), not polyunsaturated, with olive oil	1,420			4,870	1,430	4,930	0.3
Margarine, 80 % fat, for frying/baking, animal and vegetable fat	2,503		0	9,413	2,503	9,413	0.3
Plant margarine, 80%, fry/bake	3,120		0	12,802	3,120	12,802	0.2
Fat spread, reduced fat (41-62%), not polyunsaturated, with olive oil	2,120			9,340	2,120	9,410	0.2
Dripping, beef	400	0	0	1,460	440	1,980	0.2
Fat spread, reduced fat (62-75%), polyunsaturated					6,000	27,000	0.2
Oil, walnut	11,500	0	0	58,400	11,500	58,400	0.2
Walnut oil	10,422	0	0	53,011	10,422	53,011	0.2
Fat spread, low fat (26-39%), not polyunsaturated, including dairy type	1,610			8,180	1,610	8,210	0.2
Fat spread, low fat (26-39%), polyunsaturated	2,010			12,930	2,020	12,940	0.2
Oil, soya	7,300	0	0	51,500	7,300	51,500	0.1
Soyabean oil, refined	6,888	0	0	53,368	6,888	53,702	0.1
Wheat germ oil	6,001	0	0	47,604	6,001	47,604	0.1
Fat spread, reduced fat (41-62%), polyunsaturated	2,790			22,350	2,800	22,370	0.1
Margarine, 80 % fat, table use, animal and vegetable fat	900		0	7,700	900	7,700	0.1
Animal fat, lard (pork)	1,000			10,200	1,000	10,200	0.1
Oil, wheatgerm	5,300		0	55,100	5,300	55,100	0.1
Margarine, 70 % fat, table use, soft, vegetable fat	2,040		0	21,503	2,040	21,503	0.1
Oil, olive	700	0	0	7,500	700	7,500	0.1
Lard, pork, refined, Raffinol	758	0	0	8,207	758	8,207	0.1
Lard, pork	758	0	0	8,207	758	8,207	0.1
Margarine, 80 % fat, table use, vegetable fat	1,499		0	17,291	1,499	17,291	0.1
Shortening, industrial, for frying (liquid), soybean	2,800	0	0	33,600	2,800	33,600	0.1
Margarine, (more than 50 % fat), average	1,700		0	21,794	1,700	21,794	0.1
Olive oil	583	0	0	8,147	583	8,147	0.1
Lard	510	0	0	8,540	510	9,160	0.1
Goose fat	507	0	0	9,974	507	9,974	0.1
Margarine, (less than 50 % fat), average	803		0	16,662	803	16,662	0.0
Margarine, 40 % fat, vegetable fat	793		0	16,464	793	16,464	0.0
Oil, cocoa butter	101	0	0	2,836	101	2,836	0.0
Oil, palm	300	0	0	10,100	300	10,100	0.0
Margarine, 30 % fat, vegetable fat	401		0	15,950	401	15,950	0.0
Oil, palm	201	0	0	9,138	201	9,138	0.0
Corn oil	1,009	0	0	55,228	1,009	55,228	0.0
Oil, corn					900	50,400	0.0
Margarine, 80 % fat, table use, soft, vegetable fat	700		0	40,986	700	40,986	0.0
Oil, sesame	391	0	0	39,162	391	39,162	0.0
Oil, hazelnut	100	0	0	11,100	100	11,100	0.0
Peanut oil	107	0	70	23,575	178	23,575	0.0
Oil, grapeseed	480	0	0	67,252	480	67,252	0.0
Oil, sesame	300	0	0	43,100	300	43,100	0.0
Oil, cotton seed	200	0	0	51,608	200	51,708	0.0
Oil, cottonseed	100	0	0	50,100	100	50,100	0.0
Oil, sunflower	100	0	0	63,200	100	63,200	0.0
Oil, safflower	100	0	0	73,900	100	73,900	0.0
Oil, coconut	0	0	0	1,500	0	1,500	0.0
Oil, peanut (groundnut)	0	0	0	31,000	0	31,000	0.0
Fish oil, hydrogenated				862		862	0.0
Peanut butter	0			13,514	0	13,514	0.0
Thistle oil	0	0	0	76,784	0	76,990	0.0
Palm kernel oil	0	0	0	1,600	0	1,600	0.0
Sunflower oil	0	0	0	62,978	0	62,978	0.0
Oil, coconut	0	0	0	1,800	0	1,800	0.0
Dairy and egg ($\text{max } \omega3:\omega6 = 11.0000$)
Chocolate syrup, thin type, 2% M.F. milk added	8	0	1		11	1	11.0
Milk, evaporated, whole, canned, undiluted, 7.8% M.F.	80			38	80	52	1.5
Cheese, romano	310			222	310	222	1.4
Cheese, parmesan, hard	290			214	290	214	1.4
Cheese, mozzarella, (52% water, 22.5% M.F.)	370			310	370	310	1.2
Milk, dry, skim, powder, instant	10			8	10	9	1.1
Milk, dry, skim, powder, regular	10				10	9	1.1
Cheese, tilsit, with whole milk	320			310	320	310	1.0
Cheese, feta	260			254	260	254	1.0
Milk, dry, skimmed, powder	25			28	25	28	0.9
Cream, cereal (half and half), 10% M.F.				179	149	179	0.8
Cream, sour, cultured, 18% M.F.	260			321	260	321	0.8
Cream, table (coffee), 15% M.F.	219	0	0	271	219	271	0.8
Cream, table (coffee), 18% M.F.	262	0	0	326	262	326	0.8
Cream, table (coffee), 20% M.F.	290	0	0	362	290	362	0.8
Cheese, cheddar					360	453	0.8
Cheese, calorie-reduced (6% M.F.)	67	0	0	88	67	88	0.8
Cream, whipping, 35% M.F.	451	0	0	610	451	610	0.7
Cream, whipping, 35% M.F., sweetened, whipped	425	0	0	576	425	576	0.7
Cheese, swiss (emmental)	350			492	350	492	0.7
Milk, evaporated, skim, canned, undiluted, 0.2% M.F.	2			3	2	3	0.7
Milk, condensed, sweetened, canned	121			168	121	184	0.7
Cream, whipping, 32% M.F.	318	0	0	523	318	523	0.6
Ice cream, dairy, nougat	91	0	0	152	91	152	0.6
Ice cream, dairy, vanilla	91	0	0	152	91	152	0.6
Ice cream, dairy, three coloured	91	0	0	152	91	152	0.6
Ice cream, dairy, (wholemilk based)	27	0	0	46	27	46	0.6
Cheese, limburger	150			262	150	262	0.6
Egg, goose, whole, raw	558	0	0	690	558	975	0.6
Milk, evaporated, light	20	0	0	60	40	70	0.6
Milk, whole, UHT	20	0	0	60	40	70	0.6
Cheese, blue	240			421	240	421	0.6
Cheese, cottage, (1% M.F.)	9			16	9	16	0.6
Cheese, unripened, smoked, 10 % fat	81			147	81	147	0.6
Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F.	21	0	0	35	21	39	0.5
Cheese, monterey	260			500	260	500	0.5
Lassi, sweetened	0	0	0	10	10	20	0.5
Yogurt, low fat, toffee	10	0	0	20	10	20	0.5
Milk, partly skimmed, organic, 1.5 % fat	10			20	10	20	0.5
Yogurt, with fruit, 1.5 % fat	11			22	11	22	0.5
Cheese, cottage, 5 % fidm.	10			20	10	20	0.5
Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.)	130			262	130	262	0.5
Cheese, firm, 45 % fidm., all varieties	184			400	184	400	0.5
Milk, fluid, goat, unenriched, whole	40	0	0	87	40	87	0.5
Cheese, Emmental		20	10		330	740	0.4
Milk, whole, organic, 3.5 % fat	22			50	22	50	0.4
Cheese, firm, 20 % fidm., all varieties	72			165	72	165	0.4
Cream, cultured, 9 % fat	54			131	54	131	0.4
Cream substitute, single	340	10		870	360	880	0.4
Milk, partly skimmed, konventional (not organic), 1.5 % fat	11			27	11	27	0.4
Kefir, (2-3.9% M.F.)	27	0	0	60	27	67	0.4
Yogurt, whole milk, plain	20	0	0	50	20	50	0.4
Milk, buttermilk	4			10	4	10	0.4
Milk, skimmed, 0.5 % fat	2	0	0	5	2	5	0.4
Milk, buttermilk with lemon	4			10	4	10	0.4
Milk, skimmed, with chocolate	4			10	4	10	0.4
Milk, skimmed, with chocolate (UHT)	4			10	4	10	0.4
Cream substitute, double	750	0		1,980	790	1,980	0.4
Milk, acidophilus cultured	22			56	22	56	0.4
Cream, whipping, 38 % fat	245			633	245	633	0.4
Whey, sweet, dried	10	0	0	26	10	26	0.4
Cream, 18 % fat	140			370	140	370	0.4
Milk, Channel Islands, whole, pasteurised	20	0	0	80	30	80	0.4
Cheese, semihard, Feta, 40 % fidm	150			400	150	400	0.4
Cheese, Quarg, 45 % fidm.	120			320	120	320	0.4
Cheese, processed, 45 % fidm.	190			510	190	510	0.4
Milk, with chocolate, partly skimmed, 1.5 % fat (UHT)	13			35	13	35	0.4
Cheese, hard, Parmesan, grated	219			591	219	591	0.4
Cheese, Camembert, 50 % fidm.	200			540	200	540	0.4
Cheese, hard, Chesire, 50 % fidm.	240			650	240	650	0.4
Cheese, Cream, 60 % fidm.	240			650	240	650	0.4
Cheese, semihard, Havarti, 30 % fidm.	140			380	140	380	0.4
Cheese, firm, skimmed milk, max. 5 % fidm.	7			19	7	19	0.4
Cheese, firm, Elbo, 40 % fidm.	180			489	180	489	0.4
Cream, cultured, 38 % fat	223			606	223	606	0.4
Cheese, semihard, Havarti, 60 % fidm.	290			789	290	789	0.4
Cheese, hard, Emmentaler, 45 % fidm.	220			600	220	600	0.4
Cheese, semihard, Feta, 50 % fidm	190			519	190	519	0.4
Cheese, processed, 20 % fidm.	94			257	94	257	0.4
Cream, cultured, 50 % fat	380			1,039	380	1,039	0.4
Cream, 50 % fat	380			1,039	380	1,039	0.4
Cheese, semihard, Mozzarella, 45 % fidm.	190			520	190	520	0.4
Cheese, hard, Gruyere, 45 % fidm.	230			630	230	630	0.4
Cheese, unripened, smoked, 1 % fat	4			11	4	11	0.4
Milk, 1.5 % fat, cultured, kefir	12			33	12	33	0.4
Cheese, firm, 30 % fidm., all varieties	120			330	120	330	0.4
Cheese, Cream, 70 % fidm.	280			770	280	770	0.4
Goat milk	44			121	44	121	0.4
Cream yoghurt, 9 % fat, with fruit	58			160	58	160	0.4
Cheese, hard, Cheddar, Danish	250			690	250	690	0.4
Yoghurt with müsli	25			69	25	69	0.4
Cheese, Brie, 45 % fidm.	167			461	167	461	0.4
Cheese, firm, Maribo, 45 % fidm.	210			580	210	580	0.4
Cheese, firm, Samsoe, 45 % fidm.	210			580	210	580	0.4
Cheese, Brie, 50 % fidm.	210			580	210	580	0.4
Cheese, semihard, Esrom, 60 % fidm.	290			801	290	801	0.4
Cheese, firm, 40 % fidm., all varieties	170			470	170	470	0.4
Cream, cultured, 9 % fat	68			188	68	188	0.4
Cheese, Camembert, 45 % fidm.	170			470	170	470	0.4
Cheese, firm, Fynbo, 45 % fidm.	210			581	210	581	0.4
Vegetables ($\text{max } \omega3:\omega6 = 6.2333$)
Cauliflower, all varieties, raw	187			30	187	30	6.2
Cauliflower, imported, raw	187			30	187	30	6.2
Cauliflower, Danish, raw	168			27	168	27	6.2
Radish, raw	35			7	35	7	5.0
Broccoli, frozen	129		0	26	129	26	5.0
Spinach, raw	292			63	292	63	4.6
Spinach, chopped, frozen	258			56	258	56	4.6
Spinach, canned	258			56	258	56	4.6
Mushroom, canned	214	0	0	50	214	50	4.3
Cabbage, Chinese or celery, raw	55	0	0	14	55	14	3.9
Cauliflower, frozen	99	0	0	29	99	29	3.4
Brussels sprouts, raw	245			74	245	74	3.3
Brussels sprout, frozen	237			72	237	72	3.3
Brussels sprouts, winter (January to April), raw	237			72	237	72	3.3
Brussels sprouts, automn (October to December), raw	237			72	237	72	3.3
Radish, white, raw	36			12	36	12	3.0
Kale, raw	543			197	543	197	2.8
Kale, canned	424			154	424	154	2.8
Kale, frozen	283			103	283	103	2.7
Cabbage, white, raw	84			31	84	31	2.7
Lettuce, iceberg (incl. crisphead types), raw	38	0	0	15	38	15	2.5
Lettuce, looseleaf, raw	56	0	0	23	56	23	2.4
Broccoli, boiled	136	0	0	58	136	58	2.3
Horse-radish, raw	267			118	267	118	2.3
Broccoli, green, raw	170			70	170	80	2.1
Chervil, chopped, frozen	263			124	263	124	2.1
Chervil, raw	263			124	263	124	2.1
Pumpkin, raw	33			18	33	18	1.8
Pumpkin, canned	33			18	33	18	1.8
Radishes, oriental, daikon, Japanese radish, raw	29	0	0	16	29	16	1.8
Squash, all varieties, raw	61	0	0	36	61	36	1.7
Squash, raw	65	0	0	39	65	39	1.7
Swede, raw	30			18	30	18	1.7
Beans, baked i tomato sauce, canned	150	0	0	98	150	98	1.5
Butterhead lettuce (US), cabbage lettuce (UK), raw	105			76	105	76	1.4
Pearl-sago (potato starch)	96			72	96	72	1.3
Potato, new (May to September), raw	96			72	96	72	1.3
Potato, automn (October to January), raw	64			48	64	48	1.3
Potato, old (February to June), raw	96			72	96	72	1.3
Potato flour	32			24	32	24	1.3
Potato, raw	93			70	93	70	1.3
Cabbage, Chinese, pak-choi, raw	54	0	0	42	54	42	1.3
Cabbage, savoy, raw	27			21	27	21	1.3
Kohlrabi, raw	28	0	0	22	28	22	1.3
Beans, green, canned	77			66	77	66	1.2
Beans, green, frozen	77			66	77	66	1.2
Squash, winter, butternut, raw	25	0	0	23	25	23	1.1
Cabbage, spring, raw	67			67	67	67	1.0
Cucumber, raw	5			6	5	6	0.8
Vegetables, stir-fried, takeaway	60	40	100	270	230	300	0.8
Alfalfa seeds, sprouted, raw	175	0	0	234	175	234	0.7
Pepper, sweet, red, raw	21			36	21	36	0.6
Pepper, sweet, canned	62			107	62	107	0.6
Pepper, sweet, green, raw	55			95	55	95	0.6
Cassava, raw	16	0	0	31	16	31	0.5
Cabbage, red, raw	35			75	35	75	0.5
Cabbage, red, canned	35			75	35	75	0.5
Coleslaw, with reduced calorie dressing, retail	730			1,610	730	1,630	0.4
Cabbage, red, canned, no sugar added	17			38	17	38	0.4
Coleslaw, not low calorie, retail	1,090			2,580	1,100	2,590	0.4
Sweetcorn, baby, stir-fried in rapeseed oil					550	1,300	0.4
Tomato puree	20			50	20	50	0.4
Chicory, raw	28			71	28	71	0.4
Potato, boiled	12	0	0	37	12	37	0.3
Potato, canned	23			71	23	71	0.3
Rhubarb, raw	39			121	39	121	0.3
Rhubarb, frozen	39			121	39	121	0.3
Samosas, vegetable, retail	570	0	0	2,020	770	2,480	0.3
Potato, flesh and skin, baked	13				13	43	0.3
Ginger root, raw	36	0	0	125	36	125	0.3
Leek, raw	26			95	26	95	0.3
Curry, vegetable, ready meal, without rice, cooked	320			1,180	320	1,190	0.3
Jerusalem artichoke, raw	67			256	67	256	0.3
Curry, Thai, stir-fry vegetable, takeaway and restaurant	280			1,240	300	1,250	0.2
Potato, mashed, homemade, prepared with 2% M.F. milk and margarine	217	0	0	915	217	932	0.2
French fries, deepfried, fast food	521	0	0	2,306	521	2,356	0.2
Lentils, sprouted, raw	43			202	43	202	0.2
Peas, green, canned	75			361	75	361	0.2
Beet, red, canned	26			127	26	127	0.2
Beet, red, canned, no sugar added	12			59	12	59	0.2
Beet, red, raw	21			106	21	106	0.2
Yam, raw	12	0	0	63	12	63	0.2
Beverages, soy, commercially prepared, unfortified	175			926	175	926	0.2
Sweet potato, raw	20	0	0	113	20	113	0.2
Curry, vegetable, retail, with rice					180	1,030	0.2
Endive (escarole), raw	13	0	0	76	13	76	0.2
Endive (frisee), raw	13			76	13	76	0.2
Sweetcorn, baby, boiled in unsalted water	40	0	0	240	40	240	0.2
Juice, mixed vegetables, pasteurized	31	0	0	196	31	196	0.2
Chickory, raddichio, raw	15	0	0	95	15	95	0.2
Onion, raw	5			32	5	32	0.2
Potato chips, fine cut, from fast food outlets	420			2,770	420	2,770	0.2
Parsley root, raw	42			283	42	283	0.1
Carrots, old, raw	10			70	10	70	0.1
Soya flour, full fat	1,564	0	0	11,026	1,564	11,026	0.1
Carrot, raw	29			206	29	206	0.1
Carrot, raw	29			206	29	206	0.1
Carrot, raw	29			206	29	206	0.1
Carrot juice, canned	9			64	9	64	0.1
Carrot, frozen	12	0	0	87	12	87	0.1
Mushrooms and yeast ($\text{max } \omega3:\omega6 = 4.2121$)
Mushroom, raw	139	0	0	33	139	33	4.2
Yeast, baker`s, compressed	0	0	0	5	0	5	0.0
Nuts and seeds ($\text{max } \omega3:\omega6 = 4.2014$)
Linseeds, raw	16,272			3,873	16,272	3,873	4.2
Seeds, flaxseed (linseed), whole and ground	22,813			5,903	23,135	6,423	3.6
Chia seeds	19,253		0	5,618	19,253	5,618	3.4
Walnuts, dried	6,419	0	0	30,791	6,419	30,791	0.2
Walnuts, kernel only	7,470	0	0	39,290	7,470	39,290	0.2
Pecans, dry roasted	754	0	0	17,640	754	17,640	0.0
Pecans, dried	730			17,167	730	17,167	0.0
Pecans, oil roasted	753	0	0	17,818	753	17,818	0.0
Pistachio nuts, dry roasted with salt	245	0	0	6,697	245	6,697	0.0
Peanuts, kernel only, plain, unsalted	350	0	0	12,750	350	12,750	0.0
Almonds, flaked and ground	270	0	0	10,190	270	10,190	0.0
Cashew nuts, oil roasted	170			7,984	170	7,984	0.0
Cashew nuts, dry roasted	162	0	0	7,759	162	7,759	0.0
Nuts, pistachio nuts, raw	250			13,200	250	13,200	0.0
Hazelnuts, kernel only	120	0	0	6,500	120	6,500	0.0
Pistachio nuts, dried	243		0	14,039	243	14,039	0.0
Poppy seeds	450	0	0	27,200	450	27,200	0.0
Hazelnut, dried	48	0	0	4,980	48	4,980	0.0
Sesame seeds, whole	169	0	0	20,909	169	20,909	0.0
Seeds, pumpkin and squash seeds, whole, roasted, salted	70	0	0	8,750	70	8,750	0.0
Seeds, pumpkin and squash seeds, whole, roasted	70	0	0	8,750	70	8,750	0.0
Sesame seed, decorticated	162		0	21,530	162	21,530	0.0
Pumpkin seeds	130	0	0	21,580	130	21,580	0.0
Sesame seeds			0		150	25,350	0.0
Pine nut, dried	147		0	25,215	147	25,521	0.0
Pumpkin seed, dried	95		0	19,830	95	19,830	0.0
Sunflower seeds, toasted	100	0		29,100	100	29,100	0.0
Sunflower seeds	90	0	0	28,060	90	28,060	0.0
Marzipan, white and yellow, retail	10	0		3,120	10	3,120	0.0
Brazil nuts, dried, raw	79	0	0	26,615	79	26,615	0.0
Seeds, sunflower seed kernels, oil roasted, salted					70	34,126	0.0
Seeds, sunflower seed kernels, oil roasted					70	34,126	0.0
Nuts, coconut milk (liquid from grated meat and water), raw	0			260	0	260	0.0
Brazil nuts, kernel only	0	0	0	25,430	0	25,430	0.0
Coconut, flesh only, fresh	0			620		620	0.0
Peanut butter, smooth	0	0	0	16,790	0	16,840	0.0
Almond, raw			0	11,359	0	11,359	0.0
Nut, coco, raw	0	0	0	779	0	779	0.0
Sunflower seeds, decorticated, dried			0	23,527	0	23,527	0.0
Coconut meat, desiccated	0	0	0	382	0	382	0.0
Fruit and fruit juices ($\text{max } \omega3:\omega6 = 4.0000$)
Papaya, pawpaw, raw	48	0	0	12	48	12	4.0
Kiwi fruit, flesh only, raw, weighed with skin	290	0	0	80	290	80	3.6
Kiwi fruit, flesh only, raw	400	0	0	110	400	120	3.3
Marmalade, mango	14	0	0	5	14	5	2.8
Mango, raw	65	0	0	25	65	25	2.6
Melon, honeydew, raw	42			27	42	27	1.6
Muskmelon, raw	29			19	29	19	1.5
Melon, cantaloup, raw	36			24	36	24	1.5
Watermelon, raw	19			13	19	13	1.5
Figs, ready-to-eat, semi-dried	380	0	0	280	380	290	1.3
Lingonberry, jam	73			57	73	57	1.3
Lingonberry, raw	183			143	183	143	1.3
Cherry, canned in sugar	15			15	15	15	1.0
Cherry, raw	50			52	50	52	1.0
Marmalade, cherry	74			77	74	77	1.0
Cherry juice, concentrated, sugar not added	65			68	65	68	1.0
Cherry juice, concentrated, sugar added	65			68	65	68	1.0
Apricots, ready-to-eat, semi-dried	120	0	0	120	120	130	0.9
Strawberry, raw	166			182	166	182	0.9
Strawberry, jam	83			91	83	91	0.9
Strawberries, frozen, unsweetened	110			121	110	121	0.9
Strawberries, canned	110			121	110	121	0.9
Strawberry juice, concentrated, sugar not added	138			152	138	152	0.9
Strawberry juice, concentrated, sugar added	138			152	138	152	0.9
Marmalade, strawberry	138			152	138	152	0.9
Strawberries, frozen, sweetened, whole	55			61	55	61	0.9
Raspberry, raw	401			472	401	472	0.8
Raspberry, frozen	401			472	401	472	0.8
Marmalade, raspberry	178			210	178	210	0.8
Raspberry juice, concentrated, sugar not added	148			175	148	175	0.8
Raspberry juice, concentrated, sugar added	148			175	148	175	0.8
Elderberry, raw	131			157	131	157	0.8
Elderberry, juice, concentrated, sugar not added	131			157	131	157	0.8
Elderberry, juice, concentrated, sugar added	131			157	131	157	0.8
Currant, red, raw	309			397	309	397	0.8
Currant, red, juice, concentrated, sugar not added	91			117	91	117	0.8
Currant, red, juice, concentrated, sugar added	91			117	91	117	0.8
Pineapple juice, canned	19	0	0	25	19	25	0.8
Currant, red, jelly	18			24	18	24	0.8
Gooseberry, raw	122			174	122	174	0.7
Sea Buckthorn	330	0	0	580	330	580	0.6
Prune, dried plum	117			217	117	217	0.5
Lime, raw	21	0	0	40	21	40	0.5
Plum, raw	55			110	55	110	0.5
Currant, black, jam	74			148	74	148	0.5
Marmalade, black currant	74			148	74	148	0.5
Currant, black, raw	244			489	244	489	0.5
Currant, black, juice, concentrated, sugar not added	92			185	92	185	0.5
Currant, black, juice, concentrated, sugar added	92			185	92	185	0.5
Currant, black, jelly	92			185	92	185	0.5
Lemon, raw	166	0	0	401	166	401	0.4
Lemon peel, raw	30	0	0	73	30	73	0.4
Orange, raw	13			33	13	33	0.4
Guava, common, raw	54	0	0	138	54	138	0.4
Kumquats, raw	119	0	0	313	119	313	0.4
Fruit paste, figs	202	0	0	566	202	566	0.4
Fruit paste, average values	257	0	0	727	257	727	0.4
Pear, canned	25			75	25	75	0.3
Tangerine, canned	24			73	24	73	0.3
Pear, raw	8			25	8	25	0.3
Raisin , seedless	108			361	108	361	0.3
Grape juice	5	0	0	17	5	17	0.3
Orange juice, canned	11	0	0	39	11	39	0.3
Grapefruit, raw	24			86	24	86	0.3
Grapefruitjuice, canned, unswtnd.	8			29	8	29	0.3
Apple, raw, all varieties	28			103	28	103	0.3
Apple, dried	39			145	39	145	0.3
Apple jelly	60			226	60	226	0.3
Prunes, ready-to-eat, semi-dried, weighed with stones	20	0	0	80	20	80	0.2
Prunes, ready-to-eat, semi-dried	20	0	0	90	20	90	0.2
Crab apple, raw	21			104	21	104	0.2
Loquat, raw	13	0	0	79	13	79	0.2
Raisins, dried	20	0	0	160	20	170	0.1
Chestnut, raw	97	0	0	866	97	866	0.1
Avocado, raw	178	0	0	2,274	178	2,274	0.1
Olives, ripe, salted, oil-coated	220	0	0	3,783	220	3,783	0.1
Olives, green, pickled, canned	70	0	0	1,231	70	1,231	0.1
Peach, canned	2	0	0	78	2	78	0.0
Peach, raw	4	0	0	156	4	156	0.0
Peach, dried	10	0	0	405	10	407	0.0
Banana, raw	0	0	0	25	0	25	0.0
Grape, raw	0	0	0	0	0	0	0.0
Tamarind, Indian date, raw	0	0	0	52	0	52	0.0
Fig, dried	0	0	0	396	0	396	0.0
Quinces, raw	0	0	0	36	0	36	0.0
Apricot, canned, light syrup pack	0	0	0	10	0	10	0.0
Apricot, canned, no sugar added				32		32	0.0
Apricot, dried	0	0	0	381	0	381	0.0
Apricot, raw	0	0	0	59	0	59	0.0
Tangerine, raw	0	0	0	0	0	0	0.0
Figs, raw	0	0	0	112	0	112	0.0
Jam, fruit, average values	0	0	0	0	0	0	0.0
Herbs and spices ($\text{max } \omega3:\omega6 = 3.0137$)
Cress, garden, raw	220			73	220	73	3.0
Chives, raw	259			119	259	119	2.2
Parsley, raw	457			274	457	274	1.7
Dill, raw	12			77	12	77	0.2
Garlic, dried, powder	32	0	0	367	32	367	0.1
Garlic, raw	20	0	0	230	20	230	0.1
Poppy seeds	330	0	0	30,542	330	30,542	0.0
Vinegar, cider	0	0	0	0	0	0	0.0
Coriander seed				1,752		1,752	0.0
Fennel seed				1,597		1,597	0.0
Coriander, leaf, dried	0	0	0	471	0	471	0.0
Coriander, leaf, raw	0	0	0	40	0	40	0.0
Cinnamon stick	18	0	0		18	0	0.0
Poultry and game birds ($\text{max } \omega3:\omega6 = 2.6061$)
Chicken, flesh and skin, battered, deepfried	265	13	40		344	132	2.6
Goose, wild (Canada goose), native, collar, meat and skin, fire roasted	704	26	22	637	752	706	1.1
Goose, wild (Canada goose), native, collar, meat and skin, roasted	1,280	48	40	1,159	1,368	1,285	1.1
Goose, wild (Canada goose), native, breast, meat and skin, boiled	577	18	14	958	609	958	0.6
Goose, wild (Canada goose), native, leg, meat and skin, fire roasted	839	15	13	1,321	867	1,401	0.6
Goose, wild (Canada goose), native, leg, meat and skin, roasted	1,294	23	20	2,038	1,337	2,161	0.6
Goose, wild (Canada goose), native, leg, meat and skin, boiled	764	13	12	1,203	789	1,276	0.6
Goose, wild (Canada goose), native, breast, meat and skin, raw	1,019	14	7	1,598	1,040	1,690	0.6
Goose, wild (Canada goose), native, meat and skin, dried, boiled	1,468	0	0	2,468	1,514	2,514	0.6
Goose, wild (Canada goose), native, breast, meat and skin, fire roasted	497	15	12	836	524	909	0.6
Goose, wild (Canada goose), native, breast, meat and skin, roasted	928	29	22	1,562	979	1,699	0.6
Duck, flesh only, raw	105	4	18	599	247	631	0.4
Goose, wild (Canada goose), native, meat only, roasted	339	36	37	830	412	1,053	0.4
Goose, wild (Canada goose), native, meat only, boiled	277	29	30	677	336	859	0.4
Turkey, flesh and skin, raw	52	71	246	969	459	1,214	0.4
Goose, wild (Canada goose), native, meat, smoked, dried	2,412	256	0	5,905	2,668	7,492	0.4
Goose, wild (Canada goose), native, meat only, raw	175	24	24	489	223	677	0.3
Chicken breast/steak, coated, baked	640			2,200	650	2,250	0.3
Turkey, flesh only, raw	81	4	12	555	154	565	0.3
Goose, wild (Canada goose), native, lungs, roasted	127	3	0	457	130	497	0.3
Chicken/turkey pieces, coated, baked	750			3,080	760	3,140	0.2
Chicken, flesh only, raw	218	10	31	1,203	282	1,225	0.2
Goose, wild (Canada goose), native, liver, raw	70	7	45	314	122	538	0.2
Chicken, light meat, raw	20		10	160	40	180	0.2
Chicken, light meat, roasted					130	600	0.2
Chicken, flesh and skin, deepfried	502	0	44	3,087	679	3,135	0.2
Turkey, mince, 5-10% fat, raw	278			1,306	278	1,306	0.2
Turkey, mince, 0-5% fat, raw	176			828	176	828	0.2
Burger, chicken/turkey, coated, retail, grilled	740		10	3,670	760	3,720	0.2
Chicken, skin, raw	1,070	90	60	6,540	1,350	6,710	0.2
Chicken portions, battered, deep fried, takeaway	340	10	10	1,900	390	1,980	0.2
Chicken, dark meat, raw	70	0	10	440	90	460	0.2
Chicken, dark meat, roasted					330	1,810	0.2
Chicken, sausage	500		0	2,999	500	2,999	0.2
Turkey, skin, raw	570	90	100	5,650	900	5,830	0.2
Goose, wild (Canada goose), native, liver, roasted	94	8	0	401	102	713	0.1
Chicken pieces, coated, takeaway					470	3,370	0.1
Duck, wild, native, breast, meat only, raw	70			510	70	510	0.1
Turkey, breast, fillet, grilled, meat only	10	0	10	270	40	300	0.1
Goose, flesh only, raw	107	0	0	851	107	851	0.1
Chicken, hen, flesh only	21	10	31	491	72	573	0.1
Chicken, flesh and skin, raw	85	42	127	2,391	339	2,740	0.1
Pheasant, flesh only, raw	41	0	0	333	41	333	0.1
Duck, breast, flesh only, raw	62	0	0	514	62	514	0.1
Chicken, corn-fed, raw, light meat only					60	510	0.1
Chicken, stewing, meat only, stewed	100			2,150	260	2,440	0.1
Turkey, breast, boiled/smoked, sliced	30		12	360	42	397	0.1
Turkey, mince, stewed	120	20	40	1,810	200	1,920	0.1
Squab (pigeon), flesh, raw	0	10	31	1,065	134	1,293	0.1
Rhea, raw	30	10	0	300	40	390	0.1
Duck, meat only, raw					90	880	0.1
Chicken, corn-fed, raw, dark meat only					130	1,320	0.1
Turkey, thighs, diced, casseroled, meat only	110	10	20	1,530	160	1,630	0.1
Chicken, breast, boiled, sliced	64		0	650	64	686	0.1
Goose, wild (Canada goose), native, leg, meat and skin, raw	200	27	25	2,636	252	2,721	0.1
Duck, wild, native, meat and skin, raw	170			1,850	170	1,850	0.1
Duck, roasted, meat only	110	0	0	1,200	110	1,230	0.1
Duck, flesh and skin, raw	392	0	0	4,722	392	4,722	0.1
Poultry food products, chicken, canned, flaked	91	13	26	1,956	143	2,047	0.1
Chicken, flesh and skin, grilled	102	10	20	2,124	143	2,185	0.1
Chicken, leg, flesh and skin, raw	83	6	18	1,699	114	1,746	0.1
Chicken, drumstick, flesh and skin, raw	85	6	18	1,740	116	1,788	0.1
Broiler, flesh and skin, raw	102	10	20	2,163	143	2,224	0.1
Chicken, hen, flesh and skin, raw	153	10	31	3,110	205	3,191	0.1
Chicken, breast, flesh and skin, raw	65	4	14	1,350	88	1,388	0.1
Chicken, wing, flesh and skin, raw	113	10	20	2,386	154	2,448	0.1
Goose, flesh and skin, raw	214	0	0	3,409	214	3,409	0.1
Pheasant, flesh and skin, raw	0	4	8	1,096	41	1,162	0.0
Squab (pigeon), raw	0	11	21	2,808	105	2,976	0.0
Ptarmigan, native, meat, raw	0			600	0	900	0.0
Ptarmigan, native, meat, cooked	0	0		570	0	862	0.0
Ptarmigan, flesh, raw	0			325	0	325	0.0
Meat ($\text{max } \omega3:\omega6 = 1.6104$)
Liver, ox, raw	19	26	95	276	591	367	1.6
Hare, raw	314	38	13	342	513	352	1.5
Liver, lamb, raw	170	100	130	230	550	420	1.3
Mutton, round, raw	139	0	0	139	139	139	1.0
Lamb, leg with fat, raw	330			330	330	330	1.0
Mutton, shoulder, raw	395	0	0	395	395	395	1.0
Lamb, meat, average values, raw	709	0	0	709	709	709	1.0
Lamb, flank, raw	839			839	839	839	1.0
Lamb, breast, raw	799	0	0	799	799	799	1.0
Liver, broiler or fryer, raw	64	48	192	632	609	679	0.9
Horse, meat, raw	1,005			1,151	1,057	1,350	0.8
Lamb, loin, raw	199		0	292	199	294	0.7
Sweatbread, lamb, raw	129			123	129	199	0.6
Liver, pig, raw	10	21	70	317	211	351	0.6
Lamb, mince, stewed	130	20	0	190	210	360	0.6
Lamb, leg, unspecified , raw	117		0	203	117	203	0.6
Lamb, average, raw, lean and fat	160	30	20	240	270	470	0.6
Lamb, lean only, raw, average	90	20	10	130	160	280	0.6
Lamb, leg, defatted, raw	53		0	93	53	93	0.6
Heart, beef, raw	30	21	4	346	209	374	0.6
Lamb, shoulder, raw	164		0	294	164	294	0.6
Lamb, best end neck cutlets, barbecued, lean	140	30	20	160	250	470	0.5
Lamb, leg, whole, roasted, lean and fat	170	30		220	290	560	0.5
Lamb, loin chops, grilled, lean	130	20	10	220	210	410	0.5
Lamb, rack of, roasted, lean and fat	300	30	0	480	450	900	0.5
Rabbit, flesh only, raw	375	0		791	424	864	0.5
Lamb, shoulder, half bladeside, pot-roasted, lean and fat	280	30	0	490	430	930	0.5
Heart, pork, raw	28	8	8	682	331	718	0.5
Beef, sirloin, raw	190	0		290	190	430	0.4
Beef, flatribs, raw	370	0		560	370	840	0.4
Beef, T-bone steak, raw	180	0		270	180	410	0.4
Lamb, shoulder, whole, roasted, lean and fat	220	20	0	370	320	730	0.4
Beef, shoulder, ventral part	140	0		210	140	320	0.4
Beef, meat, approx. 25 % fat, raw	349	0		529	349	798	0.4
Beef, topside, cap off, raw	31	0		47	31	71	0.4
Beef, rumpsteak, cap off, raw	48	0		73	48	110	0.4
Beef, brisket, posterior part, raw	464	0		710	464	1,065	0.4
Beef, flank, raw	370	0		570	370	850	0.4
Beef, rumpsteak ""cap on"", raw	130	0		200	130	299	0.4
Beef, meat, 5-10 % fat, raw	95	0		146	95	219	0.4
Beef, entrecote ""cap on"", raw	260	0		400	260	600	0.4
Beef, neck, raw	110	0		169	110	254	0.4
Beef, striploin ""cap off"", raw	61	0		94	61	141	0.4
Beef, topside ""cap on"", raw	105	0		162	105	243	0.4
Beef, shin + leg (shank), raw	73	0		113	73	169	0.4
Beef, eye of round, raw	79	0		122	79	183	0.4
Beef, meat, lean (<5 % fat), raw	52	0		81	52	121	0.4
Beef, striploin ""cap on"", raw	210	0		330	210	490	0.4
Beef, meat, approx. 15 % fat, raw	168	0		262	168	393	0.4
Beef, shoulder, dorsal part, raw	170	0		270	170	400	0.4
Beef, brisket, anterior part, raw	73	0	0	263	118	278	0.4
Beef, lean, average, raw	30	10	0	110	70	170	0.4
Beef, brisket, boiled, lean	70	10	0	160	130	320	0.4
Beef, mince, stewed	80	10	0	210	160	400	0.4
Heart, veal, raw	32	25	0	475	194	499	0.4
Beef, fillet steak, from steakhouse, lean	70	20	0	200	110	290	0.4
Beef, fillet, defatted, raw	49	7	0	428	166	438	0.4
Veal, lean meat, raw	24	0		40	24	64	0.4
Veal, thin fat, raw	56	0		94	56	150	0.4
Tongue, calf, cured	125	0		210	125	335	0.4
Veal, fat, raw	250	0		420	250	670	0.4
Beef, sirloin steak, grilled medium-rare, lean	50	10	0	170	70	190	0.4
Veal, medium fat, raw	120	0		210	120	331	0.4
Lamb, stewing, stewed, lean and fat	250	30	0	690	350	990	0.4
Beef, mince, raw	90	0	0	180	120	360	0.3
Beef, brisket, middle part, raw	79		0	240	79	240	0.3
Lamb, chump chops, fried, lean	130	30	10	540	230	710	0.3
Beef, ground, regular, raw	103			292	103	327	0.3
Liver, chicken, raw	10	0	80	260	110	360	0.3
Beef, mince, 5-10% fat, raw	51			171	51	171	0.3
Lamb, Canadian, foreshank, lean and fat, 3mm trim (1/8''), raw	230	0	0	621	249	872	0.3
Beef, flank, pot-roasted, lean and fat	100	10	0	450	190	670	0.3
Heart, lamb, raw	90	40	0	310	130	460	0.3
Beef, cured, corned beef, brisket, raw	130	0	0	328	130	467	0.3
Curry, chicken tikka masala, retail, reheated	330	10	10	1,530	420	1,580	0.3
Beef, mince, 10-15% fat, raw	39			147	39	147	0.3
Beef, ground, regular, crumbled, pan-fried, rinsed	68	0	0	220	68	263	0.3
Beef, mince, 15-20% fat, raw	84			331	84	331	0.3
Beef, topside, roasted medium-rare, lean and fat	70	20	0	260	110	440	0.2
Beef, ground, regular, crumbled, not rinsed, pan-fried	98	0	0	304	98	395	0.2
Beef, ground, regular, patty, pan-fried	83			277	83	337	0.2
Tongue, calf, raw	110	0	0	459	110	459	0.2
Beef, ground, medium, raw	65			247	65	285	0.2
Beef, ground, extra lean, raw	39			138	39	172	0.2
Beef, ground, extra lean, crumbled, pan-fried	50	0	0	176	50	221	0.2
Beef, silverside, pot-roasted, lean and fat	70	10	0	370	120	540	0.2
Beef, ground, lean, raw	55	0	0	208	55	248	0.2
Beef, ground, regular, broiled	89			347	89	403	0.2
Beef, ground, extra lean, patty, pan-fried	50	0	0	184	50	234	0.2
Liver, pig, raw	10	0	80	340	150	710	0.2
Beef, ground, lean, crumbled, pan-fried	63	0	0	243	63	301	0.2
Beef, chuck, cross rib roast, boneless, lean and fat, 3mm (1/8") trim, cooked, braised	40	0	0	380	100	480	0.2
Beef, chuck, raw	37		0	180	37	180	0.2
Beef, fat, cooked	220	0	0	1,030	220	1,080	0.2
Beef, ground, medium, patty, pan-fried	68			281	68	339	0.2
Tongue, ox, raw	88	0	0	443	88	443	0.2
Beef, ground, medium, crumbled, pan-fried	70	0	0	300	70	353	0.2
Fat, beef tallow	589	0	0	3,036	589	3,036	0.2
Beef, ground, lean, patty, pan-fried	63	0	0	262	63	325	0.2
Beef, fat, raw	200	0	0	1,010	200	1,060	0.2
Legumes ($\text{max } \omega3:\omega6 = 1.1538$)
Baked beans, canned in tomato sauce	140			130	150	130	1.2
Beans, green, raw	60			52	60	52	1.2
Bean sprouts, mung, raw	19	0	0	49	19	49	0.4
Bean sprouts, average values, raw	27	0	0	72	27	72	0.4
Peas, raw	40	0	0	130	40	130	0.3
Peas, mature, dry, raw	197			948	197	948	0.2
Peas, green, raw	64			320	64	320	0.2
Peas, green, frozen	64			320	64	320	0.2
Peas, frozen, raw	60			300	60	310	0.2
Beans, edamame, frozen, boiled in unsalted water	420	0	0	2,330	420	2,330	0.2
Beans, soy, dried, raw	1,288			9,045	1,288	9,045	0.1
Beans, mung, dried, raw	28	0	0	380	28	380	0.1
Meat products ($\text{max } \omega3:\omega6 = 1.0000$)
Lamb, flank, spiced, cooked	737	0	0	737	737	737	1.0
Shish kebab, meat only	180	20	10	370	270	520	0.5
Doner kebabs, meat only	310	20	0	300	450	900	0.5
Stir-fry beef with green peppers and blackbean sauce, takeaway	50	40	40	360	150	360	0.4
Spaghetti bolognese, retail, meat and sauce only, reheated	110	10	0	280	130	330	0.4
Moussaka, retail, reheated	220	10	0	760	290	860	0.3
Burger, beef, 98-99% beef, raw	120	0	0	310	120	370	0.3
Sweet and sour pork, battered, takeaway	790	0	20	2,660	840	2,700	0.3
Hot pot, lamb/beef with potatoes, retail, reheated	100	0	0	330	120	390	0.3
Curry, chicken, Thai green, takeaway and restaurant	220			780	240	800	0.3
Burger, beef, 98-99% beef, fried in vegetable oil	110	0	0	270	110	380	0.3
Spring rolls, meat, takeaway	980	0	0	3,740	1,000	3,740	0.3
Beef brisket, soaked in brine	88			335	88	335	0.3
Biryani, chicken, takeaway	330	10	30	1,610	380	1,630	0.2
Meat samosas, takeaway	810	10	40	3,830	890	3,850	0.2
Scotch eggs, retail	410	10	70	2,630	580	2,740	0.2
Pork, brawn, head cheese	202			1,059	202	1,059	0.2
Pie, beef, puff or shortcrust pastry, family size, retail	230			1,240	240	1,260	0.2
Faggots in gravy, retail, reheated	110	10	10	850	170	930	0.2
Fajita, chicken, meat only, takeaway and restaurant	200	10		1,250	230	1,310	0.2
Pie, Cottage/Shepherd's, reheated	60	0	0	300	60	360	0.2
Roastbeef, sliced	25		0	120	25	155	0.2
Pork, sausage, Danish, raw	154	0	19	1,332	202	1,404	0.1
Lasagne, retail, reheated	80	0	0	550	80	590	0.1
Pork, spare ribs, 'barbecue style', meat only, retail, reheated	190	20	0	2,210	310	2,410	0.1
Pie, beef, puff or shortcrust pastry, individual, retail	200			1,630	210	1,670	0.1
Sausage roll, flaky pastry, ready-to-eat, retail	300			2,640	340	2,730	0.1
Cornish pasty, retail	150			1,360	150	1,370	0.1
Corned beef, canned	30	0	0	150	30	280	0.1
Sausages, pork, chilled, fried in vegetable oil	310	0	0	2,920	330	3,090	0.1
Sausage, salami	382	0	63	4,614	516	4,874	0.1
Pork pie, individual	280		10	3,040	340	3,250	0.1
Chicken/turkey pasties/slices, puff pastry	180			1,710	180	1,740	0.1
Pork, mettwurst, smoked	224		0	2,260	224	2,260	0.1
Pork, flank, spiced, cooked	204		0	2,094	204	2,094	0.1
Pork, liver paste, Danish	198		0	1,883	198	2,061	0.1
Curry, chicken tandoori, retail, reheated	160	0	0	1,700	170	1,770	0.1
Sausage, salami	390		0	4,106	390	4,106	0.1
Pork/beef sausage, saveloy type	201	0	0	2,034	201	2,120	0.1
Black pudding, boiled	114			1,207	114	1,207	0.1
Salami	370	0	0	4,100	370	4,100	0.1
Frankfurter	210	0	0	2,490	240	2,660	0.1
Pork sausage, saveloy type	187		0	2,086	187	2,086	0.1
Pork/beef sausage, teewurst	370		0	4,137	370	4,137	0.1
Pate, liver	180	0	20	2,520	240	2,700	0.1
Pork, ham, spiced, deboned	90	0		1,030	90	1,030	0.1
Pork, ham, bayonne style, deboned	71	0		813	71	813	0.1
Frankfurt sausage, fried, fast food	214	0	0	2,395	214	2,464	0.1
Pork, ham, smoked, boiled	81	0		946	81	946	0.1
Frankfurt sausage, boiled, fast food	166	0	0	1,923	166	1,945	0.1
Bacon, stewing, raw	192	0	0	2,310	192	2,310	0.1
Salami snack	330	0	0	3,990	330	3,990	0.1
Bacon, frying, raw	232	0	0	2,840	232	2,840	0.1
Pork, saddle, smoked, raw	40		0	460	40	493	0.1
Pork, saddle, smoked, boiled	40		0	460	40	493	0.1
Pate, liver	201		0	2,400	201	2,592	0.1
Pork, ham, boiled, sliced	31		0	370	31	412	0.1
Cretons	201	0	0	3,709	287	3,951	0.1
Pork, liver paste, Danish, low fat	43		32	980	75	1,130	0.1
Sausage, liver sausage	174	0	0	3,053	174	3,053	0.1
Black pudding, raw	140	0	0		160		0.0
Pate, meat, reduced fat	100	0	0		110		0.0
Pork, ham, cured, canned	0			475	0	520	0.0
Veal, eye of round, salted, boiled	0			72	0	98	0.0
Pork, loin fillet, smoked	0		0	246	0	276	0.0
Pork, ham, smoked	0			1,149	0	1,261	0.0
Grain ($\text{max } \omega3:\omega6 = 0.8667$)
Rice, wild, boiled in unsalted water					130	150	0.9
Rice, wild, raw					190	270	0.7
Flour, gari (cassava flour)					10	30	0.3
Rice, egg fried, takeaway	290	0	0	980	310	1,000	0.3
Macaroni cheese, homemade					120	460	0.3
Quinoa, red, raw	424		0	2,452	424	2,452	0.2
Rice, egg fried, ready cooked, re-heated, retail, not takeaway					250	1,480	0.2
Flour, soya					1,430	9,880	0.1
Wheatgerm	510			3,570	510	3,580	0.1
Quinoa, white, raw	262		0	2,229	262	2,229	0.1
Flour, rye					70	600	0.1
Barley groats, raw	105	0	0	991	105	991	0.1
Pasta, egg, fresh, filled with green vegetables/herbs and cheese, boiled in unsalted water	60				60	570	0.1
Barley, pearl, raw	70	0	0	700	70	700	0.1
Quinoa, black, raw	230		0	2,480	230	2,480	0.1
Pasta, spaghetti, canned, in tomato sauce	10			110	10	110	0.1
Pasta and sauce mixes, dried, raw	70				70	840	0.1
Noodles, egg, fine, dried, boiled in unsalted water	20				20	250	0.1
Pasta, white, twists, fusilli, dried, boiled in salted water	10			140	20	250	0.1
Bran, wheat	110			1,390	210	2,640	0.1
Pasta, ravioli, meat filling, canned in tomato sauce	20			260	20	260	0.1
Flour, wheat, wholemeal	60			800	60	800	0.1
Pasta, egg, fresh, filled with cheese only, boiled in unsalted water	50				50	680	0.1
Pasta, raw	54			747	54	747	0.1
Pasta, boiled	12			166	12	166	0.1
Macaroni, spaghetti, whole meal, raw	87			1,204	87	1,204	0.1
Noodles, egg, thick, dried, boiled in unsalted water	20				20	280	0.1
Pasta, white, twists, fusilli, dried, boiled in unsalted water	10			140	10	140	0.1
Buckwheat groats, raw	49			710	49	710	0.1
Semolina	33			477	33	479	0.1
Wheat bran	178			2,578	178	2,587	0.1
Wheat germ, raw	273			3,987	273	3,999	0.1
Pasta, egg, fresh, filled with mushrooms, boiled in unsalted water	30			410	30	440	0.1
Flour, chapati, brown					50	750	0.1
Pasta, white, dried, boiled in unsalted water					20	300	0.1
Rice, savoury, including chicken, beef, mushroom and vegetable varieties, dried, cooked	20			290	20	300	0.1
Rice, white, basmati, easy cook, boiled in unsalted water					10	150	0.1
Flour, wheat, brown					50	770	0.1
Pasta shapes, coloured, flavoured, dried, raw	40			620	40	620	0.1
Pasta, white, dried, raw	40				40	620	0.1
Wheat, bulgur, raw	50			810	50	810	0.1
Noodles, egg, medium, dried, boiled in unsalted water	20			330	20	330	0.1
Rice, savoury, including chicken, beef, mushroom and vegetable varieties, dried, uncooked					30	500	0.1
Pasta, plain, fresh, boiled	20	0	0	340	20	340	0.1
Noodles, egg, dried, raw	40			680	40	690	0.1
Flour, gram					150	2,650	0.1
Oats, rolled, enriched	134			2,478	134	2,478	0.1
Pasta, egg, fresh, raw	40			750	40	780	0.1
Semolina, raw					30	610	0.0
Pasta, egg, white, tagliatelle, fresh, boiled in unsalted water	20			400	20	420	0.0
Oat Bran, Danish	121	0	0	2,645	121	2,645	0.0
Rice, white, Italian "Arborio" risotto, boiled in unsalted water					10	220	0.0
Pasta, white, spaghetti, dried, boiled in unsalted water	10			230	10	230	0.0
Rice, white, basmati, boiled in unsalted water	10				10	260	0.0
Rice, white, long grain, raw	10				10	270	0.0
Sweetcorn, kernels, frozen	23	0	0	655	23	655	0.0
Sweetcorn, kernels, canned	18	0	0	515	18	515	0.0
Sweetcorn, on-the-cob, raw	30	0	0	862	30	862	0.0
Rice, brown, wholegrain, boiled in unsalted water					10	300	0.0
Rice, white, pudding, raw	10				10	300	0.0
Oats, rolled, average values	90	0	0	2,719	90	2,719	0.0
Rice, red, raw	30				30	980	0.0
Red rice, boiled in unsalted water	10				10	330	0.0
Rice, Thai fragrant, raw					10	330	0.0
Flour, wheat, bread/strong, white					10	340	0.0
Rice, brown, basmati, boiled in unsalted water	10			340	10	340	0.0
Rice, white, Italian Arborio risotto, raw	10				10	350	0.0
Rice, white, long grain, easy cook, raw	10				10	350	0.0
Rice groats, raw	12			440	12	440	0.0
Rice, polished, raw	11			406	11	406	0.0
Rice, parboiled, raw	11			406	11	406	0.0
Rice, brown, raw	26			982	26	982	0.0
Flour, chapati, white					10	410	0.0
Flour, wheat, white, self raising					10	430	0.0
Rice, brown, wholegrain, raw	10				10	440	0.0
Rice, brown, basmati, raw	20				20	910	0.0
Rice, ready-cooked, "plain", re-heated	10				10	850	0.0
Grains, barley, malt extract, dried	0	0	0	0	0	0	0.0
Flour, wheat, white, plain, soft				230		230	0.0
Noodles, rice, fine, dried, boiled in unsalted water				80		80	0.0
Pasta, egg, fresh, filled with cheese and tomato, boiled in unsalted water				600		600	0.0
Pasta, egg, fresh, filled with meat, boiled in unsalted water						700	0.0
Pasta, egg, white, dried, raw				950		990	0.0
Rice, Thai fragrant, boiled in unsalted water						110	0.0
Rice, white, basmati, easy cook, raw						140	0.0
Rice, white, basmati, raw				150		150	0.0
Rice, white, long grain, boiled in unsalted water						100	0.0
Rice, white, long grain, easy cook, boiled in unsalted water						130	0.0
Buckwheat, whole, raw		0	0	758	0	758	0.0
Bulgur, parboiled, raw		0	0	552	0	552	0.0
Baked goods ($\text{max } \omega3:\omega6 = 0.8463$)
Wheat bread, high fat seeds, industrially produced	980			1,158	980	1,158	0.8
Baguette, wheat with rye, high fat seeds, industrially produced	666			887	666	887	0.8
Rye bread, with siftings (soft) and high fat seeds, industrially produced	822			1,936	822	1,936	0.4
Muffins, American, not chocolate, retail	1,690			4,020	1,690	4,020	0.4
Muffins, American, chocolate, retail	1,920			4,500	1,920	4,570	0.4
Wheat bread, with whole kernels	474	0	0	1,141	474	1,141	0.4
Cake, chocolate, with filling and icing, retail	860			60	880	2,350	0.4
Rye bread, dark with high fat seeds and whole kernels, industrially produced	633			1,742	633	1,742	0.4
Pastries, chocolate eclairs, cream filled, retail	690	10	10	1,980	740	2,060	0.4
Rye bread, dark, with high fat seeds, retail bakery	957			2,765	957	2,765	0.3
Bread, white, roll, coarse grain	194	0	0	795	255	795	0.3
Pizza, cheese and tomato, retail	320			1,040	330	1,060	0.3
Strudel, fruit filled, retail, frozen	400			1,320	410	1,320	0.3
Cake, sponge, with jam and butter cream, retail	330	10	10	1,120	360	1,160	0.3
Pie, apple, pastry, double crust, retail	480			1,570	490	1,590	0.3
Cake, fruit, retail	420			1,450	440	1,450	0.3
Cakes, fancy iced, individual, retail	760			2,520	760	2,550	0.3
Shortbread	210	20		880	280	950	0.3
Rye bread, with siftings (soft) and high fat seeds, retail bakery	1,009			3,659	1,009	3,659	0.3
Pastry, shortcrust, retail, uncooked	1,040			3,790	1,040	3,800	0.3
Biscuits, cookies, chocolate chip, American style	530			1,990	550	2,010	0.3
Pastry, shortcrust, retail, cooked	440			2,980	1,250	4,590	0.3
Wheat bread, white, with cracked chestnuts	178	0	0	845	229	845	0.3
Tarts, bakewell, iced, retail	540			2,020	540	2,030	0.3
Bread, garlic and herb, retail	300	10		1,210	320	1,240	0.3
Cake, battenberg, retail	440			1,730	440	1,730	0.3
Danish pastry, kanelsnegl	687	0	0	2,712	687	2,712	0.3
Iced buns, retail	260			1,030	260	1,030	0.3
Pie, fruit, individual, retail	460			1,830	460	1,840	0.2
Pastry, croissant	791	0	0	3,265	822	3,293	0.2
Cake, loaf, retail	410			1,640	410	1,650	0.2
Mince pies, retail	430			1,780	440	1,790	0.2
Danish pastry, butter ring	1,206		0	4,948	1,206	4,948	0.2
Danish pastry, pretzel	848	0	0	3,510	848	3,510	0.2
Cake, Swiss rolls, chocolate covered and filled, retail	330			1,420	350	1,450	0.2
Biscuit, sweet	433	0	0	1,816	433	1,816	0.2
Pastry, 'linse'	601	0	0	2,529	601	2,529	0.2
Papadums, takeaway	2,280	0	0	10,190	2,330	10,190	0.2
Cake, carrot, iced, retail	1,020			4,500	1,030	4,550	0.2
Cheese straws/twists, retail	260	10		1,360	310	1,400	0.2
Plain cake, average values	800	0	0	3,650	800	3,650	0.2
Scones, plain, retail	190	10		970	210	980	0.2
Pizza, meat topped, retail and takeaway	240	0	0	1,170	270	1,270	0.2
Danish pastry, square	679	0	0	3,222	679	3,222	0.2
Rolls, wheat with coarse meal, high fat seeds, industrially produced	449			2,203	449	2,203	0.2
Rye bread, fine with wheat flour and high fat seeds, industrially produced	482			2,388	482	2,388	0.2
Cream pastry, medal	317			1,625	317	1,625	0.2
Cake, sponge, soft iced, retail	490			2,550	500	2,570	0.2
Eccles cakes, retail	270			1,430	280	1,460	0.2
Cream pastry, napoleon cake	367			1,937	367	1,937	0.2
Butter cookie, wheat, Danish, industrially produced	442	0	0	2,346	442	2,346	0.2
Rye bread, dark, industrially produced	103			547	103	547	0.2
Pastry with poppy seeds	892	0	0	4,818	892	4,818	0.2
Cream pastry, Wales pretzel	220			1,201	220	1,201	0.2
Pastries, cream filled, retail	210	10		1,320	250	1,370	0.2
Pastries, Danish, retail	660			3,710	670	3,720	0.2
Rye bread, light	78			435	78	435	0.2
Rye bread, fine with wheat flour, industrially produced	89			498	89	498	0.2
Rye bread, dark, pumpernickel	83			465	83	465	0.2
Fig Rolls	230			1,290	230	1,300	0.2
Wheat bread, with coarse meal and high fat seeds, retail bakery	402			2,318	402	2,318	0.2
Bread, white, coarse grain	121			699	121	699	0.2
Wheat bread, with coarse meal, industrially produced	156			902	156	902	0.2
Wheat bread, with wheat bran	70			408	70	408	0.2
Pizza, fish topped, takeaway	160	0	0	1,030	190	1,130	0.2
Cream pastry, average values	200	0	0	1,198	200	1,198	0.2
Rye bread, dark, wholemeal, imported	119			722	119	722	0.2
Rye bread, dark, whole grains, industrially produced	101			615	101	615	0.2
Flapjacks, retail	400			2,580	420	2,610	0.2
Gateau, fruit, frozen	120	0	0	660	130	810	0.2
Cakes from 'healthy eating' ranges	60			370	60	380	0.2
Jam tarts, retail	250			1,600	250	1,600	0.2
Rye bread, soft, no high fat seeds, industrially produced	85			547	85	547	0.2
Gateau, chocolate based, frozen	150	0	0	850	160	1,030	0.2
Biscuit, sweet, vanilla flavoured	522			4,409	671	4,409	0.2
Plain cake, lemon cake	386			3,261	496	3,261	0.2
Sponge cake, pound cake	453			3,827	582	3,827	0.2
Plain cake, chocolate cake	426			3,597	547	3,597	0.2
Biscuit, sweet, 'Finnish'	566			4,776	726	4,776	0.2
Plain cake, frangipani cake	566			4,776	726	4,776	0.2
Danish pastry, christmas cake	554			4,684	711	4,684	0.2
Pastry, flaky/puff, retail, uncooked	370			2,470	370	2,470	0.1
Shortcake, caramel, chocolate covered, retail	240			1,720	260	1,740	0.1
Baguette, with rye, industrially produced	85			573	85	573	0.1
Bread, white	122	0	0	826	122	826	0.1
Bread, white, for sausages	120	0	0	813	120	813	0.1
Bread-crumbs	47	0	0	319	47	319	0.1
Cereal bars, with fruit and/or nuts, no chocolate, unfortified	240			1,630	240	1,630	0.1
Crispbread, knackebrot, rye, fine	147			999	147	999	0.1
Wheat bread, pita, white	49	0	0	333	49	333	0.1
Crispbread, knackebrot, rye, coarse	145			986	145	986	0.1
Pastry, flaky/puff, retail, cooked	460			3,090	460	3,140	0.1
Pastry, filo, retail, cooked	200			1,360	200	1,380	0.1
Biscuits, short or sweet, half coated in chocolate	260			1,880	270	1,890	0.1
Pastry, filo, retail, uncooked	150			1,040	150	1,050	0.1
Wheat bread, for toasting, industrially produced	99			701	99	701	0.1
Wafers, plain ice cream wafers, not filled	160			1,150	160	1,150	0.1
Bread, bolted rye and wheat, sour, with caraway seeds	170			1,244	170	1,244	0.1
Bread, white	170			1,244	170	1,244	0.1
Rye flour, dark, whole meal	138			1,014	138	1,014	0.1
Prepared meals ($\text{max } \omega3:\omega6 = 0.6637$)
Sandwich with seafood, salad and dressing, fast food	422	78	163	1,118	742	1,118	0.7
Prawn crackers, takeaway	2,960	0	80	7,810	3,140	7,870	0.4
Hamburger sandwich with salad and dressing, fast food	371	0	0	1,207	371	1,207	0.3
Sandwich with eggs / shrimp, salad and dressing, fast food	358	0	19	1,198	377	1,230	0.3
Dürüm roll with kebab, salad and dressing, fast food	350	0	0	1,175	350	1,175	0.3
Pita sandwich with salad and dressing, fast food	370	0	0	1,273	370	1,281	0.3
Hamburger, small patty, salad and dressing, fast food	395	0	0	1,393	395	1,393	0.3
Sandwich with ham and cheese, toasted, fast food	594	0	0	2,096	594	2,106	0.3
Cheeseburger, salad and dressing, fast food	404	0	0	1,450	404	1,450	0.3
Triangle sandwich with chicken and bacon, salad and dressing, fast food	523	0	0	1,900	523	1,900	0.3
Hamburger, chicken, salad and dressing, fast food	555	0	0	2,020	555	2,037	0.3
Sandwich with chicken, salad and dressing, fast food	429	0	0	1,625	429	1,652	0.3
Triangle sandwich with eggs, salad and dressing, fast food	505	0	12	2,000	516	2,013	0.3
Hamburger and bacon, salad and dressing, fast food	511	0	0	2,063	511	2,063	0.2
Sandwich with meatball, salad and dressing, fast food	353	0	0	1,483	353	1,483	0.2
Pita sandwich with falaffel, salad and dressing, fast food	506	0	0	2,120	506	2,142	0.2
Pita sandwich with chicken, salad and dressing, fast food	306	0	0	1,283	306	1,310	0.2
Hotdog, fast food	402	0	0	1,782	402	1,782	0.2
Triangle sandwich with ham and cheese, salad and dressing, fast food	406	0	0	1,818	406	1,818	0.2
Hamburger, medium patty, salad and dressing, fast food	338	0	0	1,518	338	1,527	0.2
French Hotdog, fast food	381	0	0	1,985	381	1,985	0.2
Hamburger, bacon and cheese, salad and dressing, fast food	453	0	0	2,398	453	2,398	0.2
Sandwich, ham and cheese, salad and dressing, fast food	330	0	0	1,768	330	1,776	0.2
Sandwich with roast pork, red cabbage and cucumber pickles, fast food	344	0	0	1,996	344	1,996	0.2
Pita sandwich with shrimp, salad and dressing, fast food	236	29	14	1,630	279	1,630	0.2
Pita sandwich with kebab, salad and dressing, fast food	283	0	0	1,660	283	1,667	0.2
Sandwich with kebab, salad and dressing, fast food	411	0	0	2,475	411	2,475	0.2
Sandwich with chicken and bacon, salad and dressing, fast food	368	0	0	2,212	368	2,234	0.2
Couscous, plain, raw					50	790	0.1
Couscous, plain, cooked					30	490	0.1
Polenta, hydrated, raw	10			180	10	180	0.1
Soups, sauces and condiments ($\text{max } \omega3:\omega6 = 0.5833$)
Soup, broccoli and stilton, carton, chilled	70			120	70	120	0.6
Soup, cream of tomato, canned	150			340	150	340	0.4
Mayonnaise	7,395	0	0	17,768	7,395	17,840	0.4
Mayonnaise, standard, retail	5,820			13,810	5,830	14,100	0.4
Chicken soup, cream of, canned, condensed, as served	180	0	0	550	230	560	0.4
Remoulade, average values	3,366	0	0	8,530	3,366	8,569	0.4
Sauce, pasta, four cheese		10		360	140	360	0.4
Sauce, pasta, carbonara type	170	10		420	190	490	0.4
Soup, mushroom, carton, chilled	50			140	50	140	0.4
Mayonnaise, low fat	4,542	0	0	12,584	4,542	12,735	0.4
Remoulade, fatreduced, average values	2,103	0	0	6,195	2,103	6,231	0.3
Gelatin	1	0		2	1	3	0.3
Soup, tomato, carton, chilled	30			100	30	100	0.3
Horseradish sauce	570	0	20	2,390	660	2,430	0.3
Dressing, thousand island			0		1,440	5,740	0.3
Sauce, Chinese stir fry	90			410	90	410	0.2
Dressing, blue cheese		0	0		3,400	16,480	0.2
Sauce, pasta, tomato based, reduced fat	20			100	20	100	0.2
Salad dressing, oil and vinegar	2,756			13,830	2,756	13,830	0.2
Meat extract, cube	48	0	0	272	48	272	0.2
Salad dressing, mayonnaise, low calorie	893			5,746	908	5,746	0.2
Salad dressing, blue cheese	3,783	0	0	24,028	3,783	24,028	0.2
Salad dressing, thousand island	2,562	0	0	16,907	2,562	16,907	0.2
Salad dressing, soured fresh cream, low calorie	1,071			7,226	1,071	7,226	0.1
Salad dressing, Italian	1,950	0	0	14,539	1,950	14,539	0.1
Sauces, Indian cook in, other	140			1,140	140	1,140	0.1
Salad dressing, soured fresh cream	2,166			20,128	2,166	20,128	0.1
Sauce, barbeque	8			101	8	101	0.1
Sauce, Indian cook in, korma/tikka masala	150			2,030	150	2,030	0.1
Sauce, traditional cook in, white sauce based	250			3,460	250	3,460	0.1
Sauce, traditional cook in, tomato based	30			460	30	460	0.1
Sauce, pasta, tomato based, for bolognese	20			330	20	330	0.1
Sauce, pasta, tomato based, with added vegetables	20				20	570	0.0
Soup, instant, dried, as purchased	30			960	30	970	0.0
Sauce, pasta, tomato based, napoletana	30				30	1,270	0.0
Pesto, green	170				170	17,180	0.0
Pesto, red	120			12,240	120	12,370	0.0
Soup, instant, dried, as served						90	0.0
Soya sauce	32	0	0	0	32	0	0.0
Salad dressing, French	0	0	0	23,780	0	23,780	0.0
Beverages ($\text{max } \omega3:\omega6 = 0.5406$)
Liqueur, coffee with cream	233			431	233	431	0.5
Liqueurs, cream					60	160	0.4
Apple juice, canned or bottled	10	0	0	44	10	44	0.2
Beverage mix, chocolate flavour, powder, with 2% M.F. milk	2	0	0	26	3	28	0.1
Strawberry flavour mix, powder, with 2% M.F. milk	1	0	0	26	3	28	0.1
Beverage mix, carob flavour, powder, with 2% M.F. milk	2	0	0	27	3	29	0.1
Coffee, instant, decaffeinated, powder	6	0	0	69	6	69	0.1
Liqueur, coffee	8			101	8	101	0.1
Drinking chocolate, powder	20	0		280	20	280	0.1
Ricemilk, unfortified	3			255	3	255	0.0
Oatmilk, unfortified	2			213	2	213	0.0
Carbonated drinks, orange soda	0	0	0	0	0	0	0.0
Carbonated drinks, non cola with aspartame	0	0	0	0	0	0	0.0
Alcohol, beer, regular, (5% alcohol by volume)	0	0	0	0	0	0	0.0
Alcohol, gin (40% alcohol by volume)	0	0	0	0	0	0	0.0
Drink, fruit punch, vitamin C added, ready-to-drink	0	0	0	0	0	0	0.0
Juice drink, grape, vitamin C added, canned	0	0	0	0	0	0	0.0
Drink, grape, vitamin C added, canned	0	0	0	0	0	0	0.0
Drink, lemonade flavour, vitamin C added, powder	0	0	0	0	0	0	0.0
Juice drink, pineapple and orange, vitamin C added, canned	0	0	0	0	0	0	0.0
Drink, orange flavour, vitamin C added, powder	0	0	0	0	0	0	0.0
Drink, orange flavour, vitamin C added, powder, water added	0	0	0	0	0	0	0.0
Juice, cocktail, cranberry, vitamin C added, frozen concentrate	0	0	0	0	0	0	0.0
Juice, cocktail, cranberry, vitamin C added, frozen concentrate, water added	0	0	0	0	0	0	0.0
Alcohol, whisky (45% alcohol by volume)	0	0	0	0	0	0	0.0
Drink, lemonade flavour, powder	0	0	0	0	0	0	0.0
Malted milk, natural flavour, powder, with 2% M.F. milk				26		28	0.0
Malted milk, chocolate flavour, powder, with 2% M.F. milk				26		28	0.0
Drink, breakfast type, orange, ready-to-drink	0	0	0	0	0	0	0.0
Drink, orange flavour, vitamin C added, low calorie, powder	0	0	0	0	0	0	0.0
Coffee substitute, cereal grain beverage, powder, with 2% milk				28		30	0.0
Drink, breakfast type, orange, reduced sugar	0	0	0	0	0	0	0.0
Juice drink, orange	0	0	0	0	0	0	0.0
Coffee, cappuccino, latte				20		20	0.0
Water, tap, drinking, average values	0	0	0	0	0	0	0.0
Water, bottled, carbonated	0	0	0	0	0	0	0.0
Soft drink, no sugar added, average values	0	0	0	0	0	0	0.0
Non-alcoholic beverage (light), concentrated (1+10), no sugar added	0	0	0	0	0	0	0.0
Coffee, instant, prepared with water	0	0	0	0	0	0	0.0
Soft drink, sugar added	0	0	0	0	0	0	0.0
Coffee, instant, decaffeinated, prepared with water	0	0	0	0	0	0	0.0
Vodka	0	0	0	0	0	0	0.0
Whisky	0	0	0	0	0	0	0.0
Gin	0	0	0	0	0	0	0.0
Rum	0	0	0	0	0	0	0.0
Non-alcoholic beverage, concentrated (1+5), sugar added	0	0	0	0	0	0	0.0
Cocoa, instant, without milk, powder	0	0	0	114	0	114	0.0
Cocoa, powder	0	0	0	624	0	624	0.0
Almondmilk, unfortified	0			326	0	326	0.0
Desserts, snacks, and sweets ($\text{max } \omega3:\omega6 = 0.4218$)
Corn snacks	2,200			5,210	2,210	5,240	0.4
Chocolate spread	1,920			5,680	1,920	5,710	0.3
Ice cream, dairy, vanilla, soft scoop	60			220	80	240	0.3
Creme caramel, retail	10	0	0	10	10	40	0.2
Pavlova, toffee/chocolate, no fruit	130			630	150	670	0.2
Cheesecake, fruit, individual	90	0	0	400	90	420	0.2
Tarts, custard, individual	330			1,600	350	1,660	0.2
Ice cream, dairy, luxury, with chocolate/caramel	80	10		450	100	490	0.2
Custard, ready to eat, canned and tetra-pak	10	0	0	50	10	50	0.2
Desserts, dairy, chocolate	50	0	0	230	60	300	0.2
Trifle, fruit, retail	70	0	0	340	70	370	0.2
Torte, fruit	120	0	0	580	140	820	0.2
Pudding, rice, canned	10	0	0	50	10	60	0.2
Lemon curd	150	0		910	150	940	0.2
Bombay mix	1,410	0	0	9,570	1,550	9,720	0.2
Liquorice allsorts	10	0	0	150	20	150	0.1
Potato rings	260			1,990	260	1,990	0.1
Mousse, chocolate, low fat	10	0	0	80	10	80	0.1
Tiramisu	80			610	80	640	0.1
Ice cream bars/choc ices, chocolate coated, luxury	50			540	60	560	0.1
Chocolate, milk	90			1,010	100	1,030	0.1
Bacon crisps	373			3,935	373	3,935	0.1
Chocolate, milk	86	0	0	978	86	978	0.1
Chocolate, milk, with nuts	101	0	0	1,157	101	1,157	0.1
Chocolate, plain	80	0	0	960	80	960	0.1
Chocolate, plain, couverture	123	0	0	1,511	123	1,511	0.1
Chocolate, dark, with crème or mint fondant centres	40			500	40	500	0.1
Chocolate, bitter	86	0	0	1,152	86	1,152	0.1
Milky Way and own brand equivalents	40			690	50	690	0.1
Caramel bars and sweets, chocolate covered	70			1,000	70	1,010	0.1
Maltesers and similar products	60			900	60	900	0.1
Mars bar and own brand equivalents	40			760	40	770	0.1
Snacks, extruded, cornbased	150			2,994	150	2,994	0.1
Chocolate covered bar with caramel and cereal	50			1,040	50	1,050	0.0
Toffees, mixed	40			1,040	50	1,050	0.0
Snacks, expanded, potatobasis	117			2,547	117	2,547	0.0
Chocolate, fancy and filled	40	0	0	950	40	950	0.0
Chocolate covered caramel and biscuit fingers	50			1,270	50	1,270	0.0
Cornetto type ice cream cone	20			610	20	620	0.0
Potato crisps, fried in sunflower oil					70	2,440	0.0
Sweets, chew sweets	10			380	10	380	0.0
Chocolate nut spread	130	0	0	5,140	130	5,270	0.0
Topic/Snickers and own brand equivalents	50			2,010	50	2,030	0.0
Ice cream, non dairy, vanilla, soft scoop	10			410	10	410	0.0
Tortilla chips fried in sunflower oil	70			3,020	70	3,020	0.0
Potato snacks, pringle-type, fried in vegetable oil	50			2,800	50	2,800	0.0
Pop corn, oil and salt added, traditional	0			3,736	0	3,736	0.0
Snacks, expanded, cornbased	0			2,967	0	2,967	0.0
Pop corn, microwave oven	0			3,196	0	3,196	0.0
Saccharin	0	0	0	0	0	0	0.0
Marzipan			0	5,133	0	5,133	0.0
Nut, pea, oilroasted and salted	0			14,490	0	14,490	0.0
Sugar, brown	0	0	0	0	0	0	0.0
Sweets, boiled	0	0	0	0	0	0	0.0
Fructose	0			0	0	0	0.0
Fruit gums	0	0	0	0	0	0	0.0
Breakfast products ($\text{max } \omega3:\omega6 = 0.3164$)
Breakfast cereal, müsli, average values	641	0	0	2,026	641	2,026	0.3
Breakfast cereal, wheat and multigrain, chocolate flavoured, fortified				750	180	760	0.2
Rye bread crumbs with brown sugar, average values	136			804	136	804	0.2
Breakfast cereal, malted wheat, fortified	90			710	90	710	0.1
Breakfast cereal, puffed wheat, honey coated, fortified	50			420	50	420	0.1
Breakfast cereal, bran type cereal, fortified	150			1,680	150	1,680	0.1
Breakfast cereal, crunchy clusters type, without nuts, unfortified					190	2,140	0.1
Breakfast cereal, wheat biscuits, Weetabix type, fortified	70			870	70	870	0.1
Breakfast cereal, wheat biscuits, Weetabix type, unfortified					70	870	0.1
Breakfast cereal, crunchy/crispy muesli type cereal, with nuts, unfortified	310			3,900	310	3,910	0.1
Breakfast cereal, shredded wheat type with fruit, unfortified	60			770	60	780	0.1
Breakfast cereal, bran flakes, fortified					70	980	0.1
Muesli, Swiss style, unfortified	100			1,570	110	1,570	0.1
Breakfast cereal, fruit and fibre type, fortified	40			590	40	590	0.1
Breakfast cereal, Ricicles, Kellogg's	10			150	10	150	0.1
Breakfast cereal, shredded wheat type, unfortified	70			1,110	70	1,110	0.1
Breakfast cereal, puffed wheat, unfortified	60			1,020	60	1,020	0.1
Breakfast cereal, Oat, instant, flavoured, unfortified, made up with semi-skimmed milk	20			360	20	370	0.1
Breakfast cereal, oat, instant, plain, fortified, cooked, made up with semi-skimmed milk	20			390	20	390	0.1
Breakfast cereal, malted flake, fortified	10			210	30	590	0.1
Breakfast cereal, Shredded Wheat, honey nut, Nestle	60			1,410	60	1,410	0.0
Breakfast cereal, honey loops and hoops, including Honey and Nut Cheerios, fortified	50			1,190	50	1,190	0.0
Breakfast cereal, cornflakes, fortified	10			260	10	260	0.0
Breakfast cereal, rice, chocolate flavoured, fortified	10			250	10	260	0.0
Breakfast cereal, rice, toasted/crisp, fortified	10			300	10	300	0.0
Breakfast cereal, instant hot oat, plain, raw, fortified	70			2,700	80	2,720	0.0
Corn flakes, frosted	10	0	0	395	10	395	0.0
Corn flakes, average values	16	0	0	643	16	643	0.0
Breakfast cereal, cornflakes, crunchy / honey nut coated, fortified	10			980	10	1,000	0.0
Restaurant and fast foods ($\text{max } \omega3:\omega6 = 0.2579$)
Spring roll, deepfried, fast food	439	0	0	1,691	439	1,702	0.3
Pizza with tomato and cheese, fast food	250	0	0	1,030	250	1,030	0.2
Kebab mix and french fries, deepfried, fast food	620	0	0	2,663	620	2,683	0.2
Pizza with meat and seafood, tomato and cheese, fast food	189	0	0	878	189	878	0.2
Pizza with vegetables, fruit, tomato and cheese, fast food	222	0	0	1,055	222	1,055	0.2
Soup, tomato, ready to eat	132			637	132	637	0.2
Pizza with meat, tomato and cheese, fast food	202	0	0	1,168	202	1,168	0.2
Pizza with salami, tomato and cheese, fast food	231	0	0	1,342	231	1,342	0.2
Frankfurt sausage mix, fried, with frensh fries, fast food	478	0	0	2,836	478	2,859	0.2
Chicken, grilled, fast food	337	0	0	1,971	337	2,044	0.2
Chicken nuggets, deepfried, fast food	445	0	0	2,950	445	2,968	0.1
Pizza with seafood, tomato and cheese, fast food	151	0	14	1,520	165	1,520	0.1
Bacon-Wrapped Frankfurt sausage, freid, fast food	195	0	0	2,210	195	2,210	0.1
Bouillon, chicken, prepared	2	0	0	72	2	72	0.0
Bouillon, beef, cube, prepared	0			9	0	9	0.0
Miscellaneous ($\text{max } \omega3:\omega6 = 0.2193$)
Stock cubes, beef	210	0	0	1,040	250	1,140	0.2
Salt, table	0	0	0	0	0	0	0.0
Salt, block	0	0	0	0	0	0	0.0
Pork ($\text{max } \omega3:\omega6 = 0.1548$)
Ham, gammon joint, boiled	160	10	30	1,500	260	1,680	0.2
Ham, gammon rashers, grilled	130	10	10	1,090	190	1,230	0.2
Pork, lean, average, raw	50	10	10	540	90	610	0.1
Bacon rashers, middle, grilled	260	10	30	2,380	380	2,590	0.1
Pork, loin chops, microwaved, lean and fat	200	10	30	1,960	310	2,140	0.1
Pork, mince, raw	130	10	20	1,260	190	1,370	0.1
Pork, diced, raw, lean	50	10	10	520	80	580	0.1
Pork, tenderloin, trimmed, raw	30	11	10	477	70	508	0.1
Ham	30	0	10	400	60	440	0.1
Pork, loin chops, grilled, lean and fat	190	10	30	2,040	300	2,220	0.1
Pork, leg joint, roast, lean and fat	80	10	10	1,180	170	1,290	0.1
Pork, belly joint, roasted, lean and fat	280	10	40	3,280	450	3,480	0.1
Pork, loin joint, roasted, lean and fat	210	10	30	2,290	320	2,480	0.1
Bacon rashers, back, grilled	220	10	20	2,220	310	2,410	0.1
Pork, chump steaks, fried in corn oil, lean and fat	170	0	30	2,040	280	2,210	0.1
Pork, mince, stewed	110	0	20	1,290	170	1,390	0.1
Bacon rashers, streaky, raw	290	20	0	2,790	370	3,040	0.1
Bacon rashers, streaky, grilled	270	10	30	2,910	390	3,220	0.1
Bacon rashers, middle, fried in corn oil	300	30	80	4,180	530	4,400	0.1
Bacon rashers, back, raw	190	0	0	1,880	240	2,000	0.1
Pork, loin steaks, fried in corn oil, lean	90	10	20	1,190	150	1,280	0.1
Bacon rashers, middle, raw	200	0	0	2,080	260	2,230	0.1
Pork, spare rib slices, grilled, lean and fat	160	10	20	2,000	250	2,160	0.1
Pork, thin belly with rind, raw	263			2,320	263	2,320	0.1
Pork, steaks, grilled, lean	30	0	10	480	60	530	0.1
Pork, mince, 10-15% fat, raw	102			951	102	951	0.1
Pork, mince, 5-10% fat, raw	117			1,108	117	1,108	0.1
Pork, mince, 15-20% fat, raw	174			1,674	174	1,674	0.1
Pork, thick belly with rind, raw	287			3,113	287	3,113	0.1
Pork, loin, defatted (approx. 3 mm fat), raw	118			1,295	118	1,295	0.1
Pork, collar with rind, raw	229			2,597	229	2,597	0.1
Pork, meat, approx. 10 % fat, raw	71	0		813	71	813	0.1
Pork, ham, silverside (M. Biceps Femoris), 5 mm rind, raw	81	0		937	81	937	0.1
Pork, back ribs, lean and fat, roasted	210	10	10	2,770	250	2,920	0.1
Pork, thin belly, lean, approx. 2 mm rind, raw	102	0		1,201	102	1,201	0.1
Pork, meat, approx. 32 % fat, raw	183	0		2,177	183	2,177	0.1
Pork, thick belly, defatted, approx. 2 mm rind, raw	153	0		1,822	153	1,822	0.1
Pork, ham, silverside (M. Biceps Femoris), lean, raw	22	0		262	22	262	0.1
Pork, flank, raw	92	0		1,099	92	1,099	0.1
Pork, meat, lean, approx. 3 % fat, raw	17	0		204	17	204	0.1
Pork, ham, silverside (M. Semitendinosus), lean, raw	25	0		302	25	302	0.1
Pork, diced, casseroled, lean only	70	0		1,380	120	1,480	0.1
Pork, back ribs, lean and fat, raw	130	0	0	1,770	150	1,870	0.1
Pork, loin, lean, raw	10	0		129	10	129	0.1
Pork, loin with rind, raw	109			1,414	109	1,554	0.1
Pork, collar, defatted, raw	48			663	48	758	0.1
Pork, fillet strips, stir-fried in corn oil, lean	60	10	10	2,050	100	2,130	0.0
Pork, ham, topside (M. Semimembranosus), lean, raw	8			157	8	206	0.0
Baby foods ($\text{max } \omega3:\omega6 = 0.0000$)
Baby food, infant formula, high iron content, powder	1,829			22,599	1,829	22,599	0.1
American Indian/Alaska Native ($\text{max } \omega3:\omega6 = 0.0000$)

References

Cholewski M, Tomczykowa M, Tomczyk M. A Comprehensive Review of Chemistry, Sources and Bioavailability of Omega-3 Fatty Acids. Nutrients. 2018 Nov 4;10(11):1662. doi: 10.3390/nu10111662. PMID: 30400360; PMCID: PMC6267444.

Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012 Jan;3(1):1-7. doi: 10.3945/an.111.000893. Epub 2012 Jan 5. PMID: 22332096; PMCID: PMC3262608.

Simopoulos AP. Importance of the omega-6/omega-3 balance in health and disease: evolutionary aspects of diet. World Rev Nutr Diet. 2011;102:10-21. doi: 10.1159/000327785. Epub 2011 Aug 5. PMID: 21865815.