Foods High in Docosahexaenoic Acid (DHA)

DHA (Docosahexaenoic acid) is an omega 3 fatty acid primarily responsible for the healthy development of the brain, skin, and retina. Further, some studies show cognitive benefits from DHA in older adults, improving memory and learning.

DHA is found primarily in fish and seafood. It can also be created by the body using alpha-linolenic acids (ALAs). Since DHA is important for cognitive development, it is also found in breast milk. This is true even if the mother does not consume fish or any animal products, as DHA is made from ALAs which are found in plants.

Foods high in DHA include salmon, tuna, canned tuna, trout, mussels, oysters, cod, fish eggs, pickled herring, clams, and snow crab. Pregnant women should avoid mackerel, swordfish, and striped bass due to their potential mercury content. All other sources should be considered safe and healthy as long as they are fresh and well prepared.

For more foods high in DHA see the list of 200 foods high in DHA fats, and the list of foods high in omega 3 fats.

List of Foods Highest in DHA

1 Fish (Salmon)

• 2477mg DHA per 6oz fillet
• Calories: 350 | Weight: 170g (6oz)
• 4mg Omega 3 per 1mg Omega 6

-637mg DHA per 3oz of canned salmon

Nutrition Facts for Farmed Atlantic Salmon.

2 Tuna

• 1940mg DHA in a 6oz fillet
• Calories: 313 | Weight: 170g (6oz)
• 25mg Omega 3 per 1mg Omega 6

-535mg DHA per 3oz of canned tuna

Nutrition Facts for Bluefin Tuna (cooked).

3 Trout

• 744mg DHA per fillet
• Calories: 215 | Weight: 143g (5oz)
• 4mg Omega 3 per 1mg Omega 6

Nutrition Facts for Cooked Trout.

4 Mussels

• 430mg DHA per 3oz
• Calories: 146 | Weight: 85g (3oz)
• 25mg Omega 3 per 1mg Omega 6

Nutrition Facts for Cooked Blue Mussels.

5 Oysters

• 425mg DHA per 3oz serving
• Calories: 139 | Weight: 85g (3oz)
• 25mg Omega 3 per 1mg Omega 6

Oysters are also very high in iron.

Nutrition Facts for Cooked Pacific Oysters.

6 Atlantic Cod

• 277mg DHA per 6oz fillet
• Calories: 189 | Weight: 180g (6.3oz)
• 29mg Omega 3 per 1mg Omega 6

Nutrition Facts for Cooked Atlantic Cod.

7 Fish Roe (Ikura, Caviar)

• 191mg DHA per tblsp
• Calories: 20 | Weight: 14g (0.5oz)
• 84mg Omega 3 per 1mg Omega 6

Nutrition Facts for Fish Roe.

8 Pickled Herring

• 155mg DHA per oz
• Calories: 74 | Weight: 28g (1oz)
• 7mg Omega 3 per 1mg Omega 6

Nutrition Facts for Pickled Herring.

9 Clams

• 124mg DHA per 3oz serving
• Calories: 126 | Weight: 85g (3oz)
• 13mg Omega 3 per 1mg Omega 6

Nutrition Facts for Cooked Clams.

10 Snow Crab (Queen Crab)

• 123mg DHA per 3oz
• Calories: 98 | Weight: 85g (3oz)
• 61mg Omega 3 per 1mg Omega 6

Nutrition Facts for Queen Crab (cooked).

See All 195 Foods High in Docosahexaenoic Acid (DHA)