Table of Contents

Foods High in Docosahexaenoic Acid (DHA)

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
Foods High in Docosahexaenoic Acid (DHA)

DHA (Docosahexaenoic acid) is an omega 3 fatty acid primarily responsible for the healthy development of the brain and retina (eyesight). (1,2) Further, some studies show cognitive benefits from DHA in older adults, improving memory and learning. (3)

DHA is found primarily in fish and seafood. (4) It can also be created by the body using alpha-linolenic acids (ALAs). (5) Since DHA is important for cognitive development, it is also found in breast milk. (6) 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. (4) 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

Salmon Fillets

#1: Fish (Salmon)

4mg Omega 3 per 1mg Omega 6
DHA
per 6oz Fillet
DHA
per 100g
DHA
per 200 Calories
2477mg1457mg1415mg
Source: Nutrition Facts for Farmed Atlantic Salmon
-637mg DHA per 3oz of canned salmon
Tuna Fillet

#2: Tuna

25mg Omega 3 per 1mg Omega 6
DHA
in a 6oz Fillet
DHA
per 100g
DHA
per 200 Calories
1940mg1141mg1240mg
Source: Nutrition Facts for Bluefin Tuna (Cooked)
-535mg DHA per 3oz of canned tuna
Trout Fish

#3: Trout

4mg Omega 3 per 1mg Omega 6
DHA
per Fillet
DHA
per 100g
DHA
per 200 Calories
744mg520mg693mg
Source: Nutrition Facts for Cooked Trout
Mussels

#4: Mussels

25mg Omega 3 per 1mg Omega 6
DHA
per 3oz
DHA
per 100g
DHA
per 200 Calories
430mg506mg588mg
Source: Nutrition Facts for Cooked Blue Mussels
Oysters on a plate

#5: Oysters

25mg Omega 3 per 1mg Omega 6
DHA
per 3oz Serving
DHA
per 100g
DHA
per 200 Calories
425mg500mg613mg
Source: Nutrition Facts for Cooked Pacific Oysters
Oysters are also very high in iron.
A cod fillet

#6: Atlantic Cod

29mg Omega 3 per 1mg Omega 6
DHA
per 6oz Fillet
DHA
per 100g
DHA
per 200 Calories
277mg154mg293mg
Source: Nutrition Facts for Cooked Atlantic Cod
Salmon Roe

#7: Fish Roe (Ikura, Caviar)

84mg Omega 3 per 1mg Omega 6
DHA
per Tblsp
DHA
per 100g
DHA
per 200 Calories
191mg1363mg1906mg
Source: Nutrition Facts for Fish Roe
Herring

#8: Pickled Herring

7mg Omega 3 per 1mg Omega 6
DHA
per Oz
DHA
per 100g
DHA
per 200 Calories
155mg546mg417mg
Source: Nutrition Facts for Pickled Herring
Clams

#9: Clams

13mg Omega 3 per 1mg Omega 6
DHA
per 3oz Serving
DHA
per 100g
DHA
per 200 Calories
124mg146mg197mg
Source: Nutrition Facts for Cooked Clams
A crab claw

#10: Snow Crab (Queen Crab)

61mg Omega 3 per 1mg Omega 6
DHA
per 3oz
DHA
per 100g
DHA
per 200 Calories
123mg145mg252mg
Source: Nutrition Facts for Queen Crab (Cooked)

See All 200 Foods High in Docosahexaenoic Acid (DHA)

Printable One Page Sheet

Click to Print Pin it button
A printable list of foods high in DHA. Foods high in DHA include salmon, tuna, canned tuna, trout, mussels, oysters, cod, fish eggs, pickled herring, clams, and snow crab.

Click to View Comments


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Was this webpage helpful?

Data Sources and References

  1. Health benefits of docosahexaenoic acid (DHA)
  2. Essential fatty acids in visual and brain development.
  3. Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline.
  4. USDA National Nutrient Database for Standard Reference, Release 28.
  5. Conversion of alpha-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young women.
  6. Docosahexaenoic and arachidonic acid concentrations in human breast milk worldwide