Foods High in Docosahexaenoic Acid (DHA)
DHA (Docosahexaenoic acid) is an omega-3 fatty acid required 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 acid (ALA). (5) Since DHA is important for brain development, it is present in breast milk. (6) This is true even if the mother does not consume fish or any animal products, as DHA is manufactured in the body from ALA, which is found in plant foods.
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
1 Fish (Salmon)| DHA per 6oz Fillet | DHA per 100g | DHA per 200 Calories |
|---|---|---|
| 2477mg | 1457mg | 1415mg |
637mg DHA per 3oz of canned salmon
2 Tuna| DHA in a 6oz Fillet | DHA per 100g | DHA per 200 Calories |
|---|---|---|
| 1940mg | 1141mg | 1240mg |
535mg DHA per 3oz of canned tuna
3 Trout| DHA per Fillet | DHA per 100g | DHA per 200 Calories |
|---|---|---|
| 744mg | 520mg | 693mg |
4 Mussels| DHA per 3oz | DHA per 100g | DHA per 200 Calories |
|---|---|---|
| 430mg | 506mg | 588mg |
5 Oysters| DHA per 3oz Serving | DHA per 100g | DHA per 200 Calories |
|---|---|---|
| 425mg | 500mg | 613mg |
6 Atlantic Cod| DHA per 6oz Fillet | DHA per 100g | DHA per 200 Calories |
|---|---|---|
| 277mg | 154mg | 293mg |
7 Fish Roe (Ikura, Caviar)| DHA per Tblsp | DHA per 100g | DHA per 200 Calories |
|---|---|---|
| 191mg | 1363mg | 1906mg |
8 Pickled Herring| DHA per Oz | DHA per 100g | DHA per 200 Calories |
|---|---|---|
| 155mg | 546mg | 417mg |
9 Clams| DHA per 3oz Serving | DHA per 100g | DHA per 200 Calories |
|---|---|---|
| 124mg | 146mg | 197mg |
10 Snow Crab (Queen Crab)| DHA per 3oz | DHA per 100g | DHA per 200 Calories |
|---|---|---|
| 123mg | 145mg | 252mg |
See All 200 Foods High in Docosahexaenoic Acid (DHA)
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About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
From the Nutrient Ranking Tool
- Foods High in Docosahexaenoic Acid (DHA)
- Foods Low in Docosahexaenoic Acid (DHA)
- Vegetarian Foods High in Docosahexaenoic Acid (DHA)
- Fast Foods High in Docosahexaenoic Acid (DHA)
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
- Health benefits of docosahexaenoic acid (DHA)
- Essential fatty acids in visual and brain development.
- Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline.
- U.S. Agricultural Research Service Food Data Central
- Conversion of alpha-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young women.
- Docosahexaenoic and arachidonic acid concentrations in human breast milk worldwide
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