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 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
  2. 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.


  3. Salmon
  4. 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.


  5. Whitefish (Cod, Pullock, Haddock, etc...)
  6. 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.


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  7. Mackerel
  8. 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.


  9. Herring
  10. 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.


  11. Swordfish
  12. 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.


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  13. Striped Bass
  14. 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.


  15. Fish Roe (Ikura, Caviar)
  16. 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.


  17. Trout
  18. 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.


  19. Mussels
  20. 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.


  21. Oysters
  22. 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.





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  1. USDA National Nutrient Database for Standard Reference, Release 28.
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