Wegwijs in vettenland: DHA, EPA, transvetten, LA, CLA en arachidonzuur
Onlangs werd me gevraagd hoeveel visoliecapsules men nu in moet nemen voor de optimale hoeveelheid EPA & DHA. Er wordt gezegd dat je zou moeten proberen ongeveer op 1 tot 4 gram per dag te komen.
Daar veel mensen liever geen levertraan eten, is het interessant te kijken hoeveel je nu binnenkrijgt met (vooral) vette vis.
De gegevens komen allemaal uit de goudmijn der voedingsmiddelen: www.nutritiondata.com
Voedingsmiddelen met veel EPA 24 Foods Highest in 18:2 n-6 c,c
Legumes and Legume Products
# mg/100g Food Name
155 187 Peanut butter, reduced sodium
Baked Products
# mg/100g Food Name
202 158 Cookies, ladyfingers, with lemon juice and rind
203 158 Cookies, ladyfingers, without lemon juice and rind
mg CLA/100g Food Name voor 2000mg
Pork Products
9430 Pork, bacon, rendered fat, cooked [bacon drippings] 21,2
6530 Pork, fresh, separable fat, raw 30,6
5670 Pork, fresh, separable fat, cooked 35,3
4290 Pork, cured, bacon, raw 46,6
4090 Pork, cured, bacon, cooked, baked 48,9
4000 Pork, cured, bacon, cooked, broiled, pan-fried or roasted 50,0
4000 Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium 50,0
3910 Pork, cured, bacon, cooked, pan-fried 51,2
3670 Pork, cured, bacon, cooked, microwaved 54,5
Dairy and Egg Products
2170 Butter, without salt 92,2
1720 Butter, salted 116,3
Fats and Oils (sommigen bevatten transvetzuren)
37400 Salad dressing, mayonnaise, soybean oil, with salt 5,3
29300 Margarine, vegetable oil spread, 60% fat, tub/bottle 6,8
29300 Margarine, vegetable oil spread, 60% fat, tub/bottle, unsalted 6,8
24900 Salad dressing, ranch dressing, commercial, regular 8,0
21100 Margarine, vegetable oil spread, stick/tub/bottle, 60% fat 9,5
20200 Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils 9,9
17400 Margarine Spread, approximately 48% fat, tub 11,5
15800 Salad dressing, mayonnaise, light [lite mayonnaise] 12,7
13700 Margarine, 70% vegetable oil spread, soybean and soybean(hydrogenated) 14,6
12900 Margarine, vegetable oil spread, 60% fat, stick 15,5
12900 Margarine, vegetable oil spread, 60% fat, stick, no salt 15,5
3590 Salad dressing, ranch dressing, reduced fat 55,7
3590 Salad dressing, buttermilk, lite 55,7
Voedingsmiddelen met veel DHA
Som van EPA en DHA per 100gram produkt en bovendien hoeveel je ervan moet innemen om 2000 mg (2 gram) binnen te krijgen! Sortering op de som van EPA+DHA
mg EPA+DHA mg DHA/100g mg EPA/100g Food Name nodig voor 2 gram
31200 18200 13000 Fish oil, salmon 6,41
21760 8560 13200 Fish oil, menhaden 9,19
20800 10700 10100 Fish oil, sardine 9,62
17900 11000 6900 Fish oil, cod liver 11,17
10480 4210 6270 Fish oil, herring 19,08
6540 3800 2740 Fish, caviar, black and red, granular 30,58
4580 2960 1620 Fish, mackerel, salted 43,67
3010 1750 1260 Fish, roe, mixed species, cooked, dry heat 66,45
2410 1320 1090 Fish, shad, american, raw 82,99
2343 1360 983 Fish, roe, mixed species, raw 85,36
2298 1400 898 Fish, mackerel, Atlantic, raw 87,03
2150 1460 690 Fish, salmon, Atlantic, farmed, cooked, dry heat 93,02
2150 1180 970 Fish, herring, Atlantic, kippered 93,02
2123 883 1240 Fish, herring, Pacific, cooked, dry heat 94,21
2053 1290 763 Fish, anchovy, european, canned in oil, drained solids 97,42
2019 1110 909 Fish, herring, Atlantic, cooked, dry heat 99,06
1954 944 1010 Fish, salmon, chinook, raw 102,35
1908 1290 618 Fish, salmon, Atlantic, farmed, raw 104,82
1843 1190 653 Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 108,52
1841 1430 411 Fish, salmon, Atlantic, wild, cooked, dry heat 108,64
1836 945 891 Fish, sablefish, smoked 108,93
1787 920 867 Fish, sablefish, cooked, dry heat 111,92
1737 727 1010 Fish, salmon, chinook, cooked, dry heat 115,14
1658 689 969 Fish, herring, Pacific, raw 120,63
1651 806 845 Fish, salmon, pink, canned, solids with bone and liquid 121,14
1651 806 845 Fish, salmon, pink, canned, without salt, solids with bone and liquid 121,14
1616 1210 406 Fish, whitefish, mixed species, cooked, dry heat 123,76
1571 862 709 Fish, herring, Atlantic, raw 127,31
1503 1140 363 Fish, tuna, fresh, bluefin, cooked, dry heat 133,07
1449 911 538 Fish, anchovy, european, raw 138,03
1441 1120 321 Fish, salmon, Atlantic, wild, raw 138,79
1441 932 509 Fish, mackerel, Pacific and jack, mixed species, raw 138,79
1397 865 532 Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 143,16
1395 718 677 Fish, sablefish, raw 143,37
1389 546 843 Fish, herring, Atlantic, pickled 143,99
1376 500 876 Mollusks, oyster, Pacific, cooked, moist heat 145,35
1374 831 543 Fish, salmon, coho, wild, cooked, moist heat 145,56
1339 1010 329 Fish, mackerel, spanish, raw 149,37
1288 751 537 Fish, salmon, pink, cooked, dry heat 155,28
1280 1280 0 Lamb, variety meats and by-products, brain, cooked, pan-fried 156,25
1279 871 408 Fish, salmon, coho, farmed, cooked, dry heat 156,37
1258 941 317 Fish, whitefish, mixed species, raw 158,98
1251 612 639 Fish, cisco, smoked 159,87
1246 952 294 Fish, mackerel, spanish, cooked, dry heat 160,51
1230 796 434 Fish, mackerel, jack, canned, drained solids 162,60
1230 700 530 Fish, salmon, sockeye, cooked, dry heat 162,60
1206 821 385 Fish, salmon, coho, farmed, raw 165,84
1203 699 504 Fish, mackerel, Atlantic, cooked, dry heat 166,25
1178 504 674 Fish, halibut, greenland, cooked, dry heat 169,78
1175 702 473 Fish, salmon, chum, canned, without salt, drained solids with bone 170,21
1175 702 473 Fish, salmon, chum, drained solids with bone 170,21
1173 890 283 Fish, tuna, fresh, bluefin, raw 170,50
1172 653 519 Fish, salmon, sockeye, raw 170,65
1156 664 492 Fish, salmon, sockeye, canned, drained solids with bone 173,01
1156 664 492 Fish, salmon, sockeye, canned, without salt, drained solids with bone 173,01
1154 820 334 Fish, trout, rainbow, farmed, cooked, dry heat 173,31
1120 584 536 Mollusks, oyster, eastern, wild, cooked, moist heat 178,57
1085 656 429 Fish, salmon, coho, wild, raw 184,33
1059 658 401 Fish, salmon, coho, wild, cooked, dry heat 188,86
1005 586 419 Fish, salmon, pink, raw 199,00
988 665 323 Fish, bluefish, cooked, dry heat 202,43
988 520 468 Fish, trout, rainbow, wild, cooked, dry heat 202,43
982 509 473 Fish, sardine, Atlantic, canned in oil, drained solids with bone 203,67
967 750 217 Fish, bass, striped, cooked, dry heat 206,83
936 677 259 Fish, trout, mixed species, cooked, dry heat 213,68
928 668 260 Fish, trout, rainbow, farmed, raw 215,52
919 393 526 Fish, halibut, Greenland, raw 217,63
905 733 172 Fish, tilefish, cooked, dry heat 220,99
889 536 353 Fish, smelt, rainbow, cooked, dry heat 224,97
862 629 233 Fish, tuna, white, canned in water, drained solids 232,02
862 629 233 Fish, tuna, white, canned in water, without salt, drained solids 232,02
843 527 316 Fish, shark, mixed species, raw 237,25
819 681 138 Fish, swordfish, cooked, dry heat 244,20
808 526 282 Fish, spot, cooked, dry heat 247,52
804 505 299 Fish, salmon, chum, cooked, dry heat 248,76
798 405 393 Fish, wolffish, Atlantic, cooked, dry heat 250,63
782 506 276 Mollusks, mussel, blue, cooked, moist heat 255,75
771 519 252 Fish, bluefish, raw 259,40
763 458 305 Fish, bass, freshwater, mixed species, cooked, dry heat 262,12
762 556 206 Fish, sea bass, mixed species, cooked, dry heat 262,47
754 585 169 Fish, bass, striped, raw 265,25
730 528 202 Fish, trout, mixed species, raw 273,97
693 418 275 Fish, smelt, rainbow, raw 288,60
689 431 258 Fish, shark, mixed species, cooked, batter-dipped and fried 290,28
688 250 438 Mollusks, oyster, Pacific, raw 290,70
670 670 0 Beef, variety meats and by-products, brain, cooked, pan-fried 298,51
663 368 295 Fish, drum, freshwater, cooked, dry heat 301,66
639 531 108 Fish, swordfish, raw 312,99
630 410 220 Fish, spot, raw 317,46
627 394 233 Fish, salmon, chum, raw 318,98
623 316 307 Fish, wolffish, Atlantic, raw 321,03
615 371 244 Fish, sucker, white, cooked, dry heat 325,20
605 361 244 Crustaceans, crab, alaska king, imitation, made from surimi 330,58
595 434 161 Fish, sea bass, mixed species, raw 336,13
595 357 238 Fish, bass, fresh water, mixed species, raw 336,13
590 590 0 Lamb, variety meats and by-products, brain, cooked, braised 338,98
587 420 167 Fish, trout, rainbow, wild, raw 340,72
568 393 175 Fish, pompano, florida, raw 352,11
560 292 268 Mollusks, oyster, eastern, wild, raw 357,14
551 291 260 Mollusks, oyster, eastern, wild, cooked, dry heat 362,98
545 252 293 Crustaceans, shrimp, mixed species, canned 366,97
542 451 91 Fish, pollock, Atlantic, cooked, dry heat 369,00
542 380 162 Mollusks, squid, mixed species, cooked, fried 369,00
518 235 283 Fish, whiting, mixed species, cooked, dry heat 386,10
517 287 230 Fish, drum, freshwater, raw 386,85
501 258 243 Fish, flatfish (flounder and sole species), cooked, dry heat 399,20
496 441 55 USDA Commodity, salmon nuggets, breaded, frozen, heated 403,23
490 490 0 Lamb, variety meats and by-products, brain, raw 408,16
488 342 146 Mollusks, squid, mixed species, raw 409,84
480 222 258 Crustaceans, shrimp, mixed species, raw 416,67
480 139 341 Crustaceans, spiny lobster, mixed species, cooked, moist heat 416,67
479 289 190 Fish, sucker, white, raw 417,54
477 145 332 Crustaceans, crab, queen, cooked, moist heat 419,29
476 265 211 Fish, seatrout, mixed species, cooked, dry heat 420,17
474 231 243 Crustaceans, crab, blue, cooked, moist heat 421,94
468 283 185 Fish, pollock, walleye, cooked, dry heat 427,35
465 374 91 Fish, halibut, Atlantic and Pacific, cooked, dry heat 430,11
463 413 50 USDA Commodity, salmon nuggets, cooked as purchased, unheated 431,97
460 460 0 Pork, fresh, variety meats and by-products, brain, cooked, braised 434,78
451 146 305 Fish, carp, cooked, dry heat 443,46
450 450 0 Pork, fresh, variety meats and by-products, brain, raw 444,44
450 267 183 Fish, salmon, chinook, smoked 444,44
450 267 183 Fish, salmon, chinook, smoked, (lox), regular 444,44
443 262 181 Fish, rockfish, Pacific, mixed species, cooked, dry heat 451,47
443 216 227 Crustaceans, crab, blue, crab cakes 451,47
442 239 203 Egg, yolk, dried 452,49
441 253 188 Mollusks, mussel, blue, raw 453,51
440 211 229 Mollusks, oyster, eastern, farmed, cooked, dry heat 454,55
439 228 211 Mollusks, oyster, eastern, canned 455,58
430 345 85 Fish, tilefish, raw 465,12
423 423 0 Fish, cod, Atlantic, dried and salted 472,81
421 350 71 Fish, pollock, Atlantic, raw 475,06
420 218 202 Mollusks, oyster, eastern, cooked, breaded and fried 476,19
413 118 295 Crustaceans, crab, alaska king, cooked, moist heat 484,26
401 227 174 Fish, mackerel, king, cooked, dry heat 498,75
Hoe veroorzaakt training spiergroei? aangeeft.
Data zijn ook te vinden in Nutritiondata.com : 999 foods Highest in 20:4 undifferentiated (based on levels per 100 grams)
Vetgedrukt zijn de voedingsmiddelen met meer dan 200mg arachidonzuur per 100g produkt!
Finfish and Shellfish Products
# mg/100g Food Name
2 1270 Fish, salmon, Atlantic, farmed, cooked, dry heat
4 1150 Fish, salmon, Atlantic, farmed, raw
20 505 Fish, caviar, black and red, granular
34 374 Fish, salmon, sockeye, canned, drained solids with bone
35 374 Fish, salmon, sockeye, canned, without salt, drained solids with bone
42 342 Fish, salmon, Atlantic, wild, cooked, dry heat
57 297 Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone
64 287 Fish, drum, freshwater, cooked, dry heat
65 286 Fish, whitefish, mixed species, cooked, dry heat
75 267 Fish, salmon, Atlantic, wild, raw
83 258 Fish, mackerel, salted
91 247 Fish, seatrout, mixed species, cooked, dry heat
92 246 Fish, pompano, florida, raw
93 242 Fish, trout, mixed species, cooked, dry heat
100 232 Fish, roe, mixed species, cooked, dry heat
113 224 Fish, drum, freshwater, raw
114 223 Fish, whitefish, mixed species, raw
139 198 Crustaceans, spiny lobster, mixed species, cooked, moist heat
140 197 Fish, salmon, chinook, cooked, dry heat
141 195 Fish, carp, cooked, dry heat
142 193 Fish, seatrout, mixed species, raw
152 189 Fish, trout, mixed species, raw
156 185 Fish, bass, freshwater, mixed species, cooked, dry heat
157 183 Fish, mackerel, Atlantic, raw
159 181 Fish, roe, mixed species, raw
167 178 Fish, halibut, Atlantic and Pacific, cooked, dry heat
184 169 Fish, salmon, coho, wild, cooked, moist heat
185 166 Fish, mackerel, spanish, raw
196 160 Mollusks, oyster, eastern, wild, cooked, moist heat
201 159 Fish, mackerel, spanish, cooked, dry heat
206 154 Crustaceans, spiny lobster, mixed species, raw
207 154 Fish, spot, cooked, dry heat
210 152 Fish, carp, raw
226 150 Fish, tilefish, cooked, dry heat
229 149 Fish, catfish, channel, wild, raw
231 147 Fish, salmon, chinook, raw
234 144 Fish, bass, fresh water, mixed species, raw
239 141 Fish, pompano, florida, cooked, dry heat
268 140 Mollusks, mussel, blue, cooked, moist heat
271 139 Fish, halibut, Atlantic and Pacific, raw
272 137 Fish, sablefish, smoked
276 133 Fish, salmon, coho, wild, raw
277 133 Fish, sablefish, cooked, dry heat
278 132 Fish, sucker, white, cooked, dry heat
306 123 Fish, burbot, cooked, dry heat
307 123 Fish, herring, Pacific, cooked, dry heat
309 122 Fish, eel, mixed species, cooked, dry heat
341 120 Fish, spot, raw
342 120 Fish, trout, rainbow, wild, cooked, dry heat
356 114 Fish, wolffish, Atlantic, cooked, dry heat
388 110 Fish, sheepshead, cooked, dry heat
356 114 Fish, wolffish, Atlantic, cooked, dry heat
388 110 Fish, sheepshead, cooked, dry heat
406 109 Fish, trout, rainbow, wild, raw
410 108 Fish, shark, mixed species, raw
414 107 Mollusks, conch, baked or broiled
415 106 Fish, cisco, smoked
416 106 Fish, sheepshead, raw
420 104 Fish, sablefish, raw
421 104 Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
422 103 Fish, sucker, white, raw
426 101 Fish, sunfish, pumpkin seed, cooked, dry heat
455 100 Fish, salmon, pink, cooked, dry heat
Poultry Products
# mg/100g Food Name
10 720 Chicken, heart, all classes, raw
13 610 Chicken, heart, all classes, cooked, simmered
18 508 Chicken, liver, all classes, cooked, simmered
19 508 Chicken, liver, all classes, cooked, pan-fried
22 480 Chicken, broilers or fryers, giblets, cooked, fried
23 470 Chicken, stewing, giblets, raw
32 395 Turkey, liver, all classes, cooked, simmered
33 380 Chicken, stewing, giblets, cooked, simmered
44 326 Chicken, liver, all classes, raw
45 326 Turkey, liver, all classes, raw
51 318 Turkey, heart, all classes, cooked, simmered
52 310 Chicken, roasting, giblets, raw
56 297 Chicken, broilers or fryers, giblets, cooked, simmered
58 296 Turkey, heart, all classes, raw
59 290 Chicken, roasting, giblets, cooked, simmered
60 290 Chicken, stewing, meat only, cooked, stewed
61 290 Chicken, stewing, light meat, meat only, cooked, stewed
67 280 Chicken, stewing, dark meat, meat only, cooked, stewed
68 280 Chicken, capons, giblets, raw
69 280 Turkey, young hen, dark meat, meat only, cooked, roasted
71 270 Chicken, broilers or fryers, giblets, raw
72 270 Turkey, all classes, giblets, raw
78 260 Duck, domesticated, liver, raw
79 260 Turkey, all classes, neck, meat only, cooked, simmered
80 260 Turkey, all classes, dark meat, cooked, roasted
81 260 Turkey, young hen, dark meat, meat and skin, cooked, roasted
82 260 Turkey, young hen, leg, meat and skin, cooked, roasted
84 255 Turkey bacon, cooked
85 250 Chicken, stewing, meat and skin, cooked, stewed
86 250 Chicken, capons, giblets, cooked, simmered
87 250 Turkey, young tom, dark meat, meat only, cooked, roasted
88 250 Pate de foie gras, canned (goose liver pate), smoked
90 247 Turkey, all classes, giblets, cooked, simmered, some giblet fat
94 240 Turkey, all classes, dark meat, meat and skin, cooked, roasted
95 240 Turkey, all classes, leg, meat and skin, cooked, roasted
96 240 Turkey, young hen, back, meat and skin, cooked, roasted
97 240 Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted
99 240 Turkey, drumstick, smoked, cooked, with skin, bone removed
101 230 Turkey, all classes, back, meat and skin, cooked, roasted
102 230 Turkey, young hen, meat and skin and giblets and neck, cooked, roasted
103 230 Turkey, young hen, meat and skin, cooked, roasted
104 230 Turkey, young hen, meat only, cooked, roasted
105 230 Turkey, young tom, dark meat, meat and skin, cooked, roasted
106 230 Turkey, young tom, leg, meat and skin, cooked, roasted
107 230 Ostrich, tenderloin, raw
115 220 Squab, (pigeon), meat only, raw
116 220 Turkey, young tom, back, meat and skin, cooked, roasted
118 211 Turkey, light or dark meat, smoked, cooked, skin, bone removed
119 210 Chicken, broilers or fryers, neck, meat only, raw
120 210 Chicken, stewing, light meat, meat only, raw
121 210 Turkey, all classes, meat only, cooked, roasted
122 210 Turkey thigh, pre-basted, meat and skin, cooked, roasted
127 200 Chicken, broilers or fryers, neck, meat only, cooked, simmered
128 200 Chicken, stewing, meat and skin, and giblets and neck, raw
129 200 Chicken, stewing, meat only, raw
130 200 Turkey, all classes, meat and skin and giblets and neck, cooked, roasted
131 200 Turkey, all classes, meat and skin, cooked, roasted
132 200 Turkey, fryer-roasters, back, meat only, cooked, roasted
133 200 Turkey, young hen, light meat, meat and skin, cooked, roasted
134 200 Turkey, young hen, light meat, meat only, cooked, roasted
138 199 Turkey, light or dark meat, smoked, cooked, with skin, bone removed
144 190 Chicken, broilers or fryers, back, meat only, cooked, fried
145 190 Chicken, broilers or fryers, back, meat only, cooked, roasted
146 190 Chicken, stewing, dark meat, meat only, raw
147 190 Turkey, all classes, neck, meat only, raw
148 190 Turkey, young hen, breast, meat and skin, cooked, roasted
149 190 Turkey, young tom, meat and skin and giblets and neck, cooked, roasted
150 190 Turkey, young tom, meat only, cooked, roasted
151 190 Chicken, cornish game hens, meat and skin, cooked, roasted
160 180 Turkey, fryer-roasters, wing, meat only, cooked, roasted
161 180 Turkey, young hen, wing, meat and skin, cooked, roasted
162 180 Turkey, young tom, meat and skin, cooked, roasted
168 170 Chicken, broilers or fryers, back, meat and skin, cooked, fried, flour
169 170 Chicken, broilers or fryers, back, meat and skin, cooked, roasted
170 170 Chicken, broilers or fryers, back, meat only, cooked, stewed
171 170 Chicken, broilers or fryers, wing, meat only, cooked, fried
172 170 Chicken, broilers or fryers, wing, meat only, cooked, roasted
173 170 Chicken, stewing, meat and skin, raw
174 170 Turkey, all classes, light meat, cooked, roasted
175 170 Turkey, fryer-roasters, back, meat and skin, cooked, roasted
176 170 Turkey, young hen, dark meat, meat and skin, raw
177 170 Turkey, young hen, dark meat, meat only, raw
178 170 Turkey, young hen, leg, meat and skin, raw
179 170 Chicken, cornish game hens, meat only, cooked, roasted
180 170 Ostrich, round, raw
186 164 Quail, cooked, total edible
187 160 Chicken, broilers or fryers, neck, meat and skin, raw
188 160 Squab, (pigeon), meat and skin, raw
189 160 Turkey, all classes, light meat, meat and skin, cooked, roasted
190 160 Turkey, all classes, dark meat, raw
191 160 Turkey, all classes, breast, meat and skin, cooked, roasted
192 160 Turkey, all classes, wing, meat and skin, cooked, roasted
193 160 Ostrich, inside strip, cooked
194 160 Ostrich, outside leg, raw
200 160 Turkey, wing, smoked, cooked, with skin, bone removed
212 150 Chicken, broilers or fryers, dark meat, meat only, cooked, fried
213 150 Chicken, broilers or fryers, back, meat and skin, cooked, stewed
214 150 Chicken, broilers or fryers, wing, meat and skin, cooked, roasted
215 150 Chicken, broilers or fryers, wing, meat only, cooked, stewed
216 150 Turkey, all classes, dark meat, meat and skin, raw
217 150 Turkey, all classes, leg, meat and skin, raw
218 150 Turkey, fryer-roasters, dark meat, meat only, cooked, roasted
219 150 Turkey, young hen, back, meat and skin, raw
220 150 Turkey, young tom, light meat, meat only, cooked, roasted
221 150 Turkey, young tom, dark meat, meat only, raw
222 150 Turkey, young tom, breast, meat and skin, cooked, roasted
223 150 Chicken, cornish game hens, meat and skin, raw
224 150 Chicken, cornish game hens, meat only, raw
225 150 Ostrich, top loin, raw
240 140 Chicken, broilers or fryers, meat and skin and giblets and neck, cooked, fried, flour
241 140 Chicken, broilers or fryers, dark meat, meat and skin, cooked, fried, flour
242 140 Chicken, broilers or fryers, dark meat, meat and skin, cooked, roasted
243 140 Chicken, broilers or fryers, dark meat, meat only, cooked, roasted
244 140 Chicken, broilers or fryers, back, meat only, raw
245 140 Chicken, broilers or fryers, thigh, meat only, cooked, fried
246 140 Chicken, broilers or fryers, wing, meat and skin, cooked, fried, flour
247 140 Quail, meat and skin, raw
248 140 Squab, (pigeon), light meat without skin, raw
249 140 Turkey, all classes, back, meat and skin, raw
250 140 Turkey, fryer-roasters, dark meat, meat and skin, cooked, roasted
251 140 Turkey, fryer-roasters, wing, meat and skin, cooked, roasted
252 140 Turkey, young hen, meat and skin and giblets and neck, raw
253 140 Turkey, young tom, light meat, meat and skin, cooked, roasted
254 140 Turkey, young tom, dark meat, meat and skin, raw
255 140 Turkey, young tom, leg, meat and skin, raw
256 140 Turkey, young tom, wing, meat and skin, cooked, roasted
257 140 Turkey, canned, meat only, with broth
258 140 Ostrich, fan, raw
259 140 Ostrich, inside leg, raw
260 140 Ostrich, oyster, raw
261 140 Ostrich, tip trimmed, raw
274 136 Emu, ground, cooked, pan-broiled
275 135 Emu, oyster, raw
280 130 Chicken, broilers or fryers, dark meat, meat and skin, cooked, stewed
281 130 Chicken, broilers or fryers, dark meat, meat only, cooked, stewed
282 130 Chicken, broilers or fryers, back, meat and skin, cooked, fried, batter
283 130 Chicken, broilers or fryers, leg, meat only, cooked, fried
284 130 Chicken, broilers or fryers, leg, meat only, cooked, roasted
285 130 Chicken, broilers or fryers, neck, meat only, cooked, fried
286 130 Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, flour
287 130 Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted
288 130 Chicken, broilers or fryers, thigh, meat only, cooked, roasted
289 130 Chicken, broilers or fryers, wing, meat and skin, cooked, stewed
290 130 Turkey, fryer-roasters, leg, meat and skin, cooked, roasted
291 130 Turkey, fryer-roasters, leg, meat only, cooked, roasted
292 130 Turkey, young hen, meat and skin, raw
293 130 Turkey, young hen, meat only, raw
294 130 Turkey, young tom, back, meat and skin, raw
295 130 Ostrich, inside leg, cooked Beef Products
# mg/100g Food Name
8 800 Beef, variety meats and by-products, pancreas, raw
9 740 Beef, variety meats and by-products, pancreas, cooked, braised
26 449 Beef, variety meats and by-products, brain, cooked, simmered
31 405 Beef, variety meats and by-products, brain, raw
43 328 Beef, variety meats and by-products, kidneys, cooked, simmered
54 310 Beef, variety meats and by-products, tongue, raw
62 290 Beef, variety meats and by-products, brain, cooked, pan-fried
109 230 Beef, round, top round, separable lean only, trimmed to 1/4"" fat, choice, cooked, pan-fried
111 229 Beef, variety meats and by-products, liver, cooked, braised
112 228 Beef, variety meats and by-products, kidneys, raw
117 219 Beef, variety meats and by-products, heart, cooked, simmered
124 210 Beef, variety meats and by-products, lungs, cooked, braised
125 210 Beef, round, top round, separable lean and fat, trimmed to 1/8"" fat, choice, cooked, pan-fried [London Broil, Minute Steak, Round Steak]
137 200 Beef, round, top round, separable lean and fat, trimmed to 1/4"" fat, choice, cooked, pan-fried [London Broil, Minute Steak, Round Steak]
158 182 Beef, variety meats and by-products, liver, cooked, pan-fried
238 141 Beef, variety meats and by-products, liver, raw
267 140 Beef, variety meats and by-products, lungs, raw
301 128 Beef, variety meats and by-products, heart, raw
Pork Products
# mg/100g Food Name
15 570 Pork, fresh, variety meats and by-products, pancreas, raw
17 530 Pork, fresh, variety meats and by-products, liver, cooked, braised
21 490 Pork, fresh, variety meats and by-products, brain, cooked, braised
24 470 Pork, fresh, variety meats and by-products, brain, raw
25 470 Pork, fresh, variety meats and by-products, pancreas, cooked, braised
27 440 Pork, fresh, variety meats and by-products, liver, raw
53 310 Pork, fresh, variety meats and by-products, heart, cooked, braised
73 270 Pork, fresh, variety meats and by-products, heart, raw
108 230 Pork, fresh, variety meats and by-products, tail, cooked, simmered
123 210 Pork, fresh, variety meats and by-products, tail, raw
136 200 Pork, fresh, variety meats and by-products, lungs, cooked, braised
143 191 Pork, bacon, rendered fat, cooked [bacon drippings]
163 180 Pork, fresh, variety meats and by-products, lungs, raw
199 160 Pork, cured, bacon, cooked, microwaved
204 156 Pork, cured, bacon, cooked, pan-fried
205 154 Pork, cured, bacon, cooked, broiled, pan-fried or roasted
208 154 Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium
211 152 Pork, cured, bacon, cooked, baked
232 146 Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered
233 146 Pork, fresh, variety meats and by-products, stomach, cooked, simmered
264 140 Pork, fresh, belly, raw
265 140 Pork, cured, ham, patties, grilled
266 140 Pork, cured, separable fat (from ham and arm picnic), roasted
296 130 Pork, cured, ham, patties, unheated
297 130 Pork, cured, separable fat (from ham and arm picnic), unheated
Lamb, Veal, and Game Products
# mg/100g Food Name
6 900 Lamb, variety meats and by-products, liver, cooked, pan-fried
12 630 Lamb, variety meats and by-products, liver, cooked, braised
14 600 Lamb, variety meats and by-products, brain, cooked, pan-fried
30 410 Veal, variety meats and by-products, heart, cooked, braised
36 371 Game meat, raccoon, cooked, roasted
39 360 Lamb, variety meats and by-products, liver, raw
41 348 Veal, variety meats and by-products, liver, cooked, pan-fried [calf liver]
46 326 Veal, variety meats and by-products, liver, cooked, braised [calf liver]
48 321 Game meat, bear, cooked, simmered
49 320 Veal, variety meats and by-products, kidneys, cooked, braised
74 270 Lamb, variety meats and by-products, brain, cooked, braised
76 266 Veal, variety meats and by-products, liver, raw [calf liver]
77 263 Lamb, Australian, imported, fresh, separable fat, raw
98 240 Veal, variety meats and by-products, heart, raw
110 230 Lamb, variety meats and by-products, brain, raw
153 189 Game meat, squirrel, cooked, roasted
164 180 Game meat, caribou, cooked, roasted
165 180 Veal, variety meats and by-products, kidneys, raw
181 170 Veal, rib, separable lean only, cooked, braised
182 170 Lamb, variety meats and by-products, kidneys, cooked, braised
183 170 Lamb, variety meats and by-products, pancreas, cooked, braised
197 160 Veal, rib, separable lean and fat, cooked, braised
198 160 Game meat, antelope, cooked, roasted
227 150 Veal, loin, separable lean only, cooked, braised
269 140 Game meat, caribou, raw
270 140 Lamb, variety meats and by-products, kidneys, raw
298 130 Lamb, domestic, shoulder, blade, separable lean only, trimmed to 1/4"" fat, choice, cooked, braised
299 130 Veal, loin, separable lean and fat, cooked, braised
300 130 Game meat, deer, cooked, roasted
Dairy and Egg Products
# mg/100g Food Name
7 837 Egg, yolk, dried
16 569 Egg, whole, dried
28 438 Egg, yolk, raw, fresh
29 426 Egg, yolk, raw, frozen
37 368 Egg, whole, dried, stabilized, glucose reduced
38 363 Egg, yolk, raw, frozen, sugared
40 355 Egg, yolk, raw, frozen, salted
50 319 Egg, duck, whole, fresh, raw
70 279 Egg, goose, whole, fresh, raw
209 153 Egg, whole, cooked, fried
228 149 Egg, whole, cooked, hard-boiled
235 143 Egg, whole, raw, frozen
236 142 Egg, whole, raw, fresh
237 141 Egg, whole, cooked, poached
302 127 Egg, turkey, whole, fresh, raw
Soups, Sauces, and Gravies
# mg/100g Food Name
47 325 Gravy, CUSTOM FOODS, SUPERB Country Gravy Mix, dry
Fats and Oils
# mg/100g Food Name
1 1760 Fish oil, sardine
3 1170 Fish oil, menhaden
5 935 Fish oil, cod liver
11 675 Fish oil, salmon
55 300 Fat, turkey
63 289 Fish oil, herring
Sausages and Luncheon Meats
# mg/100g Food Name
89 250 Pate, goose liver, smoked, canned
135 200 Oscar Mayer, Liver Cheese, pork fat wrapped
166 179 Sausage, turkey, breakfast links, mild
195 160 Salami, dry or hard, pork
262 140 Turkey roll, light meat
263 140 Turkey roll, light and dark meat
273 137 Turkey ham, sliced, extra lean, prepackaged or deli-sliced
279 131 Turkey sausage, fresh, cooked
303 126 Salami, cooked, turkey
304 126 Bratwurst, veal, cooked
Baby Foods
# mg/100g Food Name
66 284 Babyfood, meat, turkey sticks, junior
Fast Foods, generic
# mg/100g Food Name
126 202 Fast foods, egg, scrambled
154 188 Fast foods, english muffin, with cheese and sausage
Dan nu even een uitleg over de verschillende vetten.
Nutritionists commonly classify dietary fat as either saturated, monounsaturated, or polyunsaturated, based on the number of double bonds that exist in the fat's molecular structure. For each of these three classes, there exists a large number of different chemical variations or ""isomers"".
For reason of clarity, ND refers to each fatty acid isomer by it's numerical designation. The first number of this designation indicates how many carbon atoms are in the fatty acid molecule, and the number after the colon indicates the number of double bonds. Omega-3 and omega-6 isomers include ""n-3"" and ""n-6"" markings, and the letters c and t are used to indicate whether the double bonds are in cis or trans configurations.
Many fatty acids also have systematic (non-numerical) names, as well as common names, which leads to some confusion in identifying them. To help make it easier to understand, we've prepared the table below, which puts all of the equivalent names together in one place.
Fatty Acid Equivalent Names
Type Isomer Systematic Name Common Name
Saturated Fats
4:0 butanoic acid butyric acid
6:0 hexanoic acid caproic acid
8:0 octanoic acid caprylic acid
10:0 decanoic acid capric acid
12:0 dodecanoic acid lauric acid
13:0 tridecanoic acid
14:0 tetradecanoic acid myristic acid
15:0 pentadecanoic acid
16:0 hexadecanoic acid palmitic acid
17:0 heptadecanoic acid margaric acid
18:0 octadecanoic acid stearic acid
19:0 nonadecanoic acid
20:0 eicosanoic acid arachidic acid
22:0 docosanoic acid behenic acid
24:0 tetracosanoic acid lignoceric acid
Monounsaturated Fats
14:1 tetradecenoic acid myristoleic acid
15:1 pentadecenoic acid
16:1 undifferentiated hexadecenoic acid palmitoleic acid
16:1 c
16:1 trans
17:1 heptadecenoic acid
18:1 undifferentiated octadecenoic acid oleic acid
18:1 c
18:1 trans
20:1 eicosenoic acid gadoleic acid
22:1 undifferentiated docosenoic acid erucic acid
22:1 c
22:1 trans
24:1 c cis-tetracosenoic acid nervonic acid
Polyunsaturated Fats
16:2 undifferentiated hexadecadienoic acid
18:2 undifferentiated octadecadienoic acid linoleic acid
18:2 n-6 c,c
18:2 c,trans
18:2 trans,c
18:2 trans,trans
18:2 i
18:2 trans not further defined
18:3 octadecatrienoic acid linolenic acid
18:3 n-3 c,c,c alpha-linolenic acid
18:3 n-6 c,c,c gamma-linolenic acid
18:4 undifferentiated octadecatetraenoic acid parinaric acid
20:2 n-6 c,c eicosadienoic acid
20:3 undifferentiated eicosatrienoic acid
20:3 n-3
20:3 n-6
20:4 undifferentiated eicosatetraenoic acid arachidonic acid
20:4 n-3
20:4 n-6
20:5 n-3 eicosapentaenoic acid (EPA) timnodonic acid
22:2 docosadienoic acid brassic acid
22:5 n-3 docosapentaenoic acid (DPA) clupanodonic acid
22:6 n-3 docosahexaenoic acid (DHA)
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transvetten!
g trans fats/100g Food Name
Fats and Oils
19,7 Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils
19,7 Margarine, regular, stick, composite, 80% fat, with salt
19,2 Margarine, 70% vegetable oil spread, soybean and soybean(hydrogenated)
13,6 Margarine, vegetable oil spread, 60% fat, stick
13,6 Margarine, vegetable oil spread, 60% fat, stick, no salt
6,9 Margarine, vegetable oil spread, stick/tub/bottle, 60% fat
4,4 Margarine Spread, approximately 48% fat, tub
Foods from Burger King
6,6 Burger King breakfast: Hash Brown Rounds
4 Burger King side order: French Fries without added salt
4 Burger King side order: French Fries
4 Burger King breakfast: French Toast Sticks
3,8 Burger King side order: Onion Rings
2,9 Burger King specialty: Chicken Tenders®
2,7 Burger King dessert: Dutch Apple Pie
2,2 Burger King breakfast: Croissan'wich® with Sausage & Cheese
1,9 Burger King dessert: Hershey®'s Sundae Pie
1,7 Burger King breakfast: Croissan'wich® with Egg & Cheese
1,6 Burger King breakfast: Croissan'wich® with Sausage, Egg & Cheese
1,2 Burger King sandwich: Chicken Specialty Sandwich without mayonnaise
1,1 Burger King sandwich: Chicken Specialty Sandwich
0,7 Burger King sandwich: Double Cheeseburger
0,7 Burger King sandwich: Bacon Double Cheeseburger
Sausages and Luncheon Meats
2,4 Beef sausage, pre-cooked
1,5 Bologna, beef
1,4 Beef sausage, fresh, cooked
Beef Products
1,7 Beef, ground, 75% lean meat / 25% fat, raw [hamburger]
1,3 Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled [hamburger]
1,3 Beef, ground, 80% lean meat / 20% fat, raw [hamburger]
1,3 Beef, ground, 75% lean meat / 25% fat, crumbles, cooked, pan-browned [hamburger]
1,2 Beef, ground, 75% lean meat / 25% fat, loaf, cooked, baked [hamburger]
1,2 Beef, ground, 75% lean meat / 25% fat, patty, cooked, pan-broiled [hamburger]
1,1 Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled [hamburger, ground chuck]
1,1 Beef, ground, 80% lean meat / 20% fat, crumbles, cooked, pan-browned [hamburger, ground chuck]
1 Beef, ground, 80% lean meat / 20% fat, loaf, cooked, baked [hamburger, ground chuck]
1 Beef, ground, 80% lean meat / 20% fat, patty, cooked, pan-broiled [hamburger, ground chuck]
1 Beef, ground, 85% lean meat / 15% fat, raw [hamburger]
0,9 Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled [hamburger, ground round]
0,9 Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned [hamburger, ground round]
0,9 Beef, ground, 85% lean meat / 15% fat, loaf, cooked, baked [hamburger, ground round]
0,9 Beef, ground, 85% lean meat / 15% fat, patty, cooked, pan-broiled [hamburger, ground round]
0,8 Beef, variety meats and by-products, tongue, cooked, simmered
0,8 Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned [hamburger, ground sirloin]
0,7 Beef, ground, 90% lean meat / 10% fat, patty, cooked, broiled [hamburger, ground sirloin]
0,7 Beef, ground, 90% lean meat / 10% fat, loaf, cooked, baked [hamburger, ground sirloin]
0,7 Beef, ground, 90% lean meat / 10% fat, patty, cooked, pan-broiled [hamburger, ground sirloin]
0,6 Beef, ground, 95% lean meat / 5% fat, crumbles, cooked, pan-browned [hamburger]
0,6 Beef, ground, 90% lean meat / 10% fat, raw [hamburger]
Pork Products
0,8 Pork, fresh, separable fat, raw
0,7 Pork, fresh, separable fat, cooked
Poultry Products
0,7 Chicken, broilers or fryers, separable fat, raw
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De voedingsmiddelen die het meeste ALA 18:3 ( linolenic acid) bevatten (>=500mg)
Bedenk: hier zitten dus nog flink wat voedingsmiddelen bij, die transvetzuren bevatten. Niet nodig uit te leggen waarom flaxseed oil of lijnzaadolie een populaire bron van deze omega-3 vetzuur is.
mg ALA/100g Food Name
Fats and Oils
53300 Flaxseed oil
10400 Oil, vegetable, walnut
9300 Vegetable oil, canola [low erucic acid rapeseed oil]
9050 Oil, canola and soybean
6900 Oil, wheat germ
6800 Oil, soybean, salad or cooking
5900 Vegetable oil, mustard
5140 Vegetable oil, soybean lecithin
5100 Oil, corn and canola
5000 Salad dressing, mayonnaise, soybean oil, with salt
4970 Mayonnaise dressing, no cholesterol
4600 Salad dressing, mayonnaise, imitation, soybean without cholesterol
4200 Salad dressing, mayonnaise, soybean oil, without salt
4000 Shortening bread, soybean (hydrogenated) and cottonseed
3870 Salad dressing, caesar dressing, regular
3860 Salad dressing, peppercorn dressing, commercial, regular
3770 Margarine, vegetable oil spread, 60% fat, tub/bottle
3770 Margarine, vegetable oil spread, 60% fat, tub/bottle, unsalted
3700 Salad dressing, blue or roquefort cheese dressing, commercial, regular
3500 Salad dressing, russian dressing
3340 Salad dressing, green goddess, regular
3190 Shortening, special purpose for baking, soybean (hydrogenated) palm and cottonseed
3060 Salad dressing, ranch dressing, commercial, regular
3000 Salad dressing, mayonnaise, soybean and safflower oil, with salt
3000 Margarine, regular, hard, soybean (hydrogenated) and palm (hydrogenated)
Nut and Seed Products
18100 Seeds, flaxseed
17600 Seeds, chia seeds, dried
9080 Nuts, walnuts, english
8720 Nuts, butternuts, dried
Breakfast Cereals
6000 Cereals ready-to-eat, UNCLE SAM CEREAL
1980 Noodles, chinese, chow mein
Spices and Herbs
4260 Spices, cloves, ground
4180 Spices, oregano, dried
3230 Spices, marjoram, dried
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En nog een aanvulling met CLA-voedingsmiddelen. Het blijkt te gaan om 18:2 n-6 c,c , dwz. het is een omega-6 vetzuur (een essentieel vetzuur dus) en heeft een dubbele binding op de 2e plaats. Dit itt de 18:3 vetzuren. Ik vermoed dat er een flink aantal voedingsmiddelen in de database zitten waar het ook in zit, maar die niet vermeld staan.. krijg nl. maar 24 meldingen.
Net als bij de combinatie EPA+DHA heb ik uitgerekend hoeveel gram je zou moeten innemen voor 2000mg CLA.
CLA
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Hier nog een belangrijk vetzuur, namelijk arachidonzuur 20:4.
Dit is een vetzuur dat van belang is bij spiergroei.. zit zoals Belgisch hormoon guru Peter (BigCat) van Mol aangeeft in roodvlees.