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)

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

#2: Tuna

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

#3: Trout

DHA per FilletDHA per 100g
4mg Omega 3 per 1mg Omega 6
Source: Nutrition Facts for Cooked Trout
Mussels

#4: Mussels

DHA per 3ozDHA per 100g
25mg Omega 3 per 1mg Omega 6
Source: Nutrition Facts for Cooked Blue Mussels
Oysters on a plate

#5: Oysters

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

#6: Atlantic Cod

DHA per 6oz FilletDHA per 100g
29mg Omega 3 per 1mg Omega 6
Source: Nutrition Facts for Cooked Atlantic Cod
Salmon Roe

#7: Fish Roe (Ikura, Caviar)

DHA per TblspDHA per 100g
84mg Omega 3 per 1mg Omega 6
Source: Nutrition Facts for Fish Roe
Herring

#8: Pickled Herring

DHA per OzDHA per 100g
7mg Omega 3 per 1mg Omega 6
Source: Nutrition Facts for Pickled Herring
Clams

#9: Clams

DHA per 3oz ServingDHA per 100g
13mg Omega 3 per 1mg Omega 6
Source: Nutrition Facts for Cooked Clams
A crab claw

#10: Snow Crab (Queen Crab)

DHA per 3ozDHA per 100g
61mg Omega 3 per 1mg Omega 6
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.

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
Feedback || Subscribe