Top 35 Foods Highest in Omega-3 DHA (Docosahexaenoic Acid) Per 100 Calories (Nutrient Density)

Maximize Omega-3 DHA (Docosahexaenoic Acid) (g) while staying in a calorie deficit: USDA foods ranked by Omega-3 DHA (Docosahexaenoic Acid) delivered per 100 kcal of energy. Long-chain marine omega-3 fatty acid comprising 40% of polyunsaturated fats in the human cerebral cortex and retina.

USDA Leaderboard: Top 35 Foods Highest in Omega-3 DHA (Docosahexaenoic Acid) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Fish, salmon, coho (silver), raw (Alaska Native) (1.39 g per 100g).

Rank	USDA Food Item	Omega-3 DHA (Docosahexaenoic Acid) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Fish, salmon, coho (silver), raw (Alaska Native)	1.39 g	100%	0.989 g	140 kcal · 22.6g P
#2	Fish, mackerel, salted	2.96 g	100%	0.972 g	305 kcal · 18.5g P
#3	Fish, roe, mixed species, raw	1.36 g	100%	0.953 g	143 kcal · 22.3g P
#4	Fish, mackerel, spanish, raw	1.01 g	100%	0.728 g	139 kcal · 19.3g P
#5	Fish, whitefish, mixed species, raw	0.941 g	100%	0.702 g	134 kcal · 19.1g P
#6	Fish, anchovy, european, raw	0.911 g	100%	0.695 g	131 kcal · 20.4g P
#7	Fish, mackerel, Atlantic, raw	1.4 g	100%	0.683 g	205 kcal · 18.6g P
#8	Fish, shad, american, raw	1.32 g	100%	0.671 g	197 kcal · 16.9g P
#9	Fish, tuna, fresh, bluefin, raw	0.89 g	100%	0.618 g	144 kcal · 23.3g P
#10	Fish, bass, striped, raw	0.585 g	100%	0.603 g	97 kcal · 17.7g P
#11	Fish, herring, Atlantic, raw	0.862 g	100%	0.546 g	158 kcal · 18g P
#12	Fish, mackerel, grilled	1.18 g	100%	0.534 g	221 kcal · 25.4g P
#13	Fish, salmon, chinook, raw	0.944 g	100%	0.527 g	179 kcal · 19.9g P
#14	Fish, salmon, coho, farmed, raw	0.821 g	100%	0.513 g	160 kcal · 21.3g P
#15	Fish, mackerel, canned	0.796 g	100%	0.51 g	156 kcal · 23.2g P
#16	Fish, scup, raw	0.53 g	100%	0.505 g	105 kcal · 18.9g P
#17	Fish, salmon, canned	0.681 g	100%	0.501 g	136 kcal · 24.6g P
#18	Fish, mackerel, baked or broiled	1.16 g	100%	0.488 g	237 kcal · 24.9g P
#19	Fish, salmon, steamed	1.15 g	100%	0.486 g	237 kcal · 25.8g P
#20	Salmon, sockeye, canned, total can contents	0.695 g	100%	0.454 g	153 kcal · 20.6g P
#21	Fish, swordfish, raw	0.648 g	100%	0.45 g	144 kcal · 19.7g P
#22	Fish, salmon, coho, wild, raw	0.656 g	100%	0.449 g	146 kcal · 21.6g P
#23	Fish, swordfish, cooked, dry heat	0.772 g	100%	0.449 g	172 kcal · 23.4g P
#24	Fish, salmon, grilled	1.16 g	100%	0.448 g	259 kcal · 25.9g P
#25	Fish, sea bass, mixed species, raw	0.434 g	86.8%	0.447 g	97 kcal · 18.4g P
#26	Fish, bass, steamed	0.548 g	100%	0.446 g	123 kcal · 23.3g P
#27	Fish, smelt, rainbow, raw	0.418 g	83.6%	0.431 g	97 kcal · 17.6g P
#28	Fish, bluefish, raw	0.519 g	100%	0.419 g	124 kcal · 20g P
#29	Fish, salmon, baked or broiled	1.13 g	100%	0.413 g	274 kcal · 25.4g P
#30	Fish, salmon, sockeye (red), raw (Alaska Native)	0.63 g	100%	0.412 g	153 kcal · 21.9g P
#31	Fish, shark, mixed species, raw	0.527 g	100%	0.405 g	130 kcal · 21g P
#32	Lamb, variety meats and by-products, brain, raw	0.49 g	98%	0.402 g	122 kcal · 10.4g P
#33	Lomi salmon	0.234 g	46.8%	0.39 g	60 kcal · 7.55g P
#34	Fish, bass, grilled	0.55 g	100%	0.385 g	143 kcal · 23.4g P
#35	Fish, pollock, Atlantic, raw	0.35 g	70%	0.38 g	92 kcal · 19.4g P

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