Top 35 Foods Highest in Omega-3 DHA (Docosahexaenoic Acid) (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Omega-3 DHA (Docosahexaenoic Acid) (g per 100g) with % Daily Value, calorie density, and macro ratios. 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) (USDA Per 100g Ranking)

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, mackerel, salted (2.96 g per 100g).

Rank	USDA Food Item	Omega-3 DHA (Docosahexaenoic Acid) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Fish, mackerel, salted	2.96 g	100%	0.972 g	305 kcal · 18.5g P
#2	Fish, mackerel, Atlantic, raw	1.4 g	100%	0.683 g	205 kcal · 18.6g P
#3	Fish, salmon, coho (silver), raw (Alaska Native)	1.39 g	100%	0.989 g	140 kcal · 22.6g P
#4	Fish, roe, mixed species, raw	1.36 g	100%	0.953 g	143 kcal · 22.3g P
#5	Fish, shad, american, raw	1.32 g	100%	0.671 g	197 kcal · 16.9g P
#6	Fish, mackerel, grilled	1.18 g	100%	0.534 g	221 kcal · 25.4g P
#7	Fish, salmon, grilled	1.16 g	100%	0.448 g	259 kcal · 25.9g P
#8	Fish, mackerel, baked or broiled	1.16 g	100%	0.488 g	237 kcal · 24.9g P
#9	Fish, salmon, steamed	1.15 g	100%	0.486 g	237 kcal · 25.8g P
#10	Fish, salmon, baked or broiled	1.13 g	100%	0.413 g	274 kcal · 25.4g P
#11	Fish, mackerel, spanish, raw	1.01 g	100%	0.728 g	139 kcal · 19.3g P
#12	Fish, salmon, chinook, raw	0.944 g	100%	0.527 g	179 kcal · 19.9g P
#13	Fish, whitefish, mixed species, raw	0.941 g	100%	0.702 g	134 kcal · 19.1g P
#14	Fish, anchovy, european, raw	0.911 g	100%	0.695 g	131 kcal · 20.4g P
#15	Fish, tuna, fresh, bluefin, raw	0.89 g	100%	0.618 g	144 kcal · 23.3g P
#16	Fish, herring, Atlantic, raw	0.862 g	100%	0.546 g	158 kcal · 18g P
#17	Fish, salmon, coho, farmed, raw	0.821 g	100%	0.513 g	160 kcal · 21.3g P
#18	Fish, mackerel, canned	0.796 g	100%	0.51 g	156 kcal · 23.2g P
#19	Fish, swordfish, cooked, dry heat	0.772 g	100%	0.449 g	172 kcal · 23.4g P
#20	Fish, sablefish, raw	0.718 g	100%	0.368 g	195 kcal · 13.4g P
#21	Fish, mackerel, fried	0.708 g	100%	0.249 g	284 kcal · 17.2g P
#22	Fish, salmon, fried	0.695 g	100%	0.226 g	307 kcal · 17.4g P
#23	Salmon, sockeye, canned, total can contents	0.695 g	100%	0.454 g	153 kcal · 20.6g P
#24	Fish, herring, Pacific, raw	0.689 g	100%	0.353 g	195 kcal · 16.4g P
#25	Fish, salmon, canned	0.681 g	100%	0.501 g	136 kcal · 24.6g P
#26	Fish, salmon, coho, wild, raw	0.656 g	100%	0.449 g	146 kcal · 21.6g P
#27	Fish, trout, grilled	0.654 g	100%	0.329 g	199 kcal · 25.3g P
#28	Fish, trout, steamed	0.652 g	100%	0.366 g	178 kcal · 25.2g P
#29	Fish, swordfish, raw	0.648 g	100%	0.45 g	144 kcal · 19.7g P
#30	Fish, trout, baked or broiled	0.641 g	100%	0.297 g	216 kcal · 24.8g P
#31	Fish, salmon cake or patty	0.63 g	100%	0.221 g	285 kcal · 16.1g P
#32	Fish, salmon, sockeye (red), raw (Alaska Native)	0.63 g	100%	0.412 g	153 kcal · 21.9g P
#33	Shrimp, dried	0.63 g	100%	0.252 g	250 kcal · 51g P
#34	Fish, bass, striped, raw	0.585 g	100%	0.603 g	97 kcal · 17.7g P
#35	Fish, bass, grilled	0.55 g	100%	0.385 g	143 kcal · 23.4g P

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