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The livers of both white fish and oil-rich fish are extremely high in Vitamins A and D.
The flesh of oil-rich fish is a better source of the vitamins A and D, which are both fat soluble, than that of white fish. In fact, oil-rich fish is the best natural source of vitamin D available.
The livers of both white and oil-rich fish contain extremely high levels, greater than those found in the flesh of oily fish.
This point is not often realised by pregnant women who may be exceeding their vitamin A requirement by taking supplements of cod liver oil. Vitamin A can be dangerous if taken in very large doses during pregnancy.
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Saturated Fats (g)
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Mono unsaturated Fats (g)
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Poly unsaturated Fats (g)
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N-3 Fatty Acids
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Cod - steamed, flesh only
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0.1
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0.4
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0.4
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Tr
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0.1
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0.2
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Haddock - steamed, flesh only
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0.1
|
0.1
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0.2
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Tr
|
0.1
|
0.1
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Whiting - steamed, flesh only
|
0.1
|
0.3
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0.2
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Tr
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Tr
|
0.1
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Herring - grilled, flesh and skin
|
2.8
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4.7
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2.3
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0.2
|
0.7
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0.8
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Mackerel - grilled, flesh and skin
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3.5
|
8.5
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3.5
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0.7
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0.8
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1.2
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Trout (Rainbow) - grilled flesh
|
1.1
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2.0
|
1.7
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0.1
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0.2
|
0.7
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|
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0.8
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1.8
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1.3
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N/A
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N/A
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N/A
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Salmon - steamed, flesh only
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2.0
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4.7
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3.3
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N/A
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N/A
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N/A
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Salmon (Pink) - tinned in brine
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1.3
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2.4
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1.9
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0.1
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0.5
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0.8
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|
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0.2
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0.1
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0.2
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Tr
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Tr
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0.1
|
|
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0.5
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0.4
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1.0
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Tr
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0.4
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0.2
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|
|
N/A
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N/A
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N/A
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20-25
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based on the documentation of "Nutritional Aspects of Fish" prepared by the Irish Sea Fisheries Board (AN BORD IASCAIGH MHARA)
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