Foods High in Docosahexaenoic Acid (DHA)
Written by Daisy Whitbread, MScN
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 fish oil, salmon, white fish, mackerel, herring, swordfish, striped bass, fish roe, trout, mussels, and oysters. Pregnant women should avoid mackerel, swordfish, and stripped bass due to their potential mercury content. All other sources should be considered safe and healthy as long as the are fresh and well prepared.
There is no daily value for DHAs, so we are using the daily value for Omega 3 fatty acids, which is 1600mg per day. Below are 11 foods highest in DHA.
1. Fish Oil - 2480mg DHA (155% DV) in 1 tbsp (14g)
39746mg DHA (2485% DV) in 1 cup (218g)
18232mg DHA (1140% DV) in 100 grams
24mg of Omega 3s for every Omega 6
Click to see complete nutrition facts.
2. Salmon - 1238mg DHA (77% DV) in 3 oz (85g)
2593mg DHA (162% DV) in 1/2 fillet (178g)
1457mg DHA (91% DV) in 100 grams
4mg of Omega 3s for every Omega 6
Click to see complete nutrition facts.
3. Whitefish (Cod, Pullock, Haddock, etc...) - 1025mg DHA (64% DV) in 3 oz (85g)
1857mg DHA (116% DV) in 1 fillet (154g)
1206mg DHA (75% DV) in 100 grams
5mg of Omega 3s for every Omega 6
Click to see complete nutrition facts.
4. Mackerel - 1016mg DHA (64% DV) in 3 oz (85g)
2103mg DHA (132% DV) in 1 fillet (176g)
1195mg DHA (75% DV) in 100 grams
15mg of Omega 3s for every Omega 6
Click to see complete nutrition facts.
5. Herring - 939mg DHA (59% DV) in 3 oz (85g)
1580mg DHA (99% DV) in 1 fillet (143g)
1105mg DHA (69% DV) in 100 grams
14mg of Omega 3s for every Omega 6
Click to see complete nutrition facts.
6. Swordfish - 656mg DHA (41% DV) in 3 oz (85g)
818mg DHA (51% DV) in 1 piece (106g)
772mg DHA (48% DV) in 100 grams
7mg of Omega 3s for every Omega 6
Click to see complete nutrition facts.
7. Striped Bass - 638mg DHA (40% DV) in 3 oz (85g)
930mg DHA (58% DV) in 1 fillet (124g)
750mg DHA (47% DV) in 100 grams
51mg of Omega 3s for every Omega 6
Click to see complete nutrition facts.
8. Fish Roe (Ikura, Caviar) - 496mg DHA (31% DV) in 1 oz (28g)
1485mg DHA (93% DV) in 3 oz (85g)
1747mg DHA (109% DV) in 100 grams
85mg of Omega 3s for every Omega 6
Click to see complete nutrition facts.
9. Trout - 449mg DHA (28% DV) in 3 oz (85g)
417mg DHA (26% DV) in 1 fillet (79g)
528mg DHA (33% DV) in 100 grams
6mg of Omega 3s for every Omega 6
Click to see complete nutrition facts.
10. Mussels - 430mg DHA (27% DV) in 3 oz (85g)
506mg DHA (32% DV) in 100 grams
25mg of Omega 3s for every Omega 6
Click to see complete nutrition facts.
11. Oysters - 425mg DHA (26% DV) in 3 oz (85g)
125mg DHA (8% DV) in 1 medium (25g)
500mg DHA (31% DV) in 100 grams
25mg of Omega 3s for every Omega 6
Click to see complete nutrition facts.
