Foods high in Omega-3 DHA

Salmon fish oil tops the list with 18.2 g per 100 g. Ranked from 11,266 USDA foods; unusual items like supplements' raw ingredients and regional specialties are left out.

1. 1Salmon fish oilFats and Oils18.2 g
2. 2Cod liver oilFats and Oils11 g
3. 3Sardine oilFats and Oils10.7 g
4. 4Menhaden fish oilFats and Oils8.6 g
5. 5Herring fish oilFats and Oils4.2 g
6. 6Black and red caviar, granularFinfish and Shellfish Products3.8 g
7. 7CaviarFish3.8 g
8. 8Salted mackerelFinfish and Shellfish Products3 g
9. 9Mixed species fish roe, cookedFinfish and Shellfish Products1.7 g
10. 10Farmed Atlantic salmon, cookedFinfish and Shellfish Products1.5 g
11. 11Wild Atlantic salmon, cookedFinfish and Shellfish Products1.4 g
12. 12Atlantic mackerel, rawFinfish and Shellfish Products1.4 g
13. 13Fish roe, mixed species, rawFinfish and Shellfish Products1.4 g
14. 14Raw American shadFinfish and Shellfish Products1.3 g
15. 15AnchovyFish1.3 g
16. 16European anchovy, canned in oil, drainedFinfish and Shellfish Products1.3 g
17. 17Mixed species whitefish, cookedFinfish and Shellfish Products1.2 g
18. 18Pacific mackerel and jack, cookedFinfish and Shellfish Products1.2 g
19. 19Grilled mackerelFish1.2 g
20. 20Kippered Atlantic herringFinfish and Shellfish Products1.2 g
21. 21Salmon, grilledFish1.2 g
22. 22Baked mackerelFish1.2 g
23. 23MackerelFish1.2 g
24. 24Salmon, steamedFish1.2 g
25. 25Fresh bluefin tuna, cookedFinfish and Shellfish Products1.1 g
26. 26SalmonFish1.1 g
27. 27Salmon, baked or broiledFish1.1 g
28. 28Raw wild Atlantic salmonFinfish and Shellfish Products1.1 g
29. 29Atlantic herring, cooked, dry heatFinfish and Shellfish Products1.1 g
30. 30Farmed Atlantic salmon, rawFinfish and Shellfish Products1.1 g
31. 31Raw Spanish mackerelFinfish and Shellfish Products1 g
32. 32Baked coated mackerelFish0.98 g
33. 33Salmon, baked or broiled, coatedFish0.96 g
34. 34Spanish mackerel, cookedFinfish and Shellfish Products0.95 g
35. 35Smoked sablefishFinfish and Shellfish Products0.94 g
36. 36Raw Chinook salmonFinfish and Shellfish Products0.94 g
37. 37Raw whitefishFinfish and Shellfish Products0.94 g
38. 38Raw Pacific mackerel and jackFinfish and Shellfish Products0.93 g
39. 39Sablefish, cookedFinfish and Shellfish Products0.92 g
40. 40European anchovy, rawFinfish and Shellfish Products0.91 g
41. 41Salmon, rawFish0.91 g
42. 42HerringFish0.9 g
43. 43Raw fresh bluefin tunaFinfish and Shellfish Products0.89 g
44. 44Pacific herring, cookedFinfish and Shellfish Products0.88 g
45. 45Farmed coho salmon, cookedFinfish and Shellfish Products0.87 g
46. 46Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products0.86 g
47. 47Atlantic herring, rawFinfish and Shellfish Products0.86 g
48. 48BrainsLiver and organ meats0.85 g
49. 49Wild coho salmon, cooked, moist heatFinfish and Shellfish Products0.83 g
50. 50Farmed coho salmon, rawFinfish and Shellfish Products0.82 g
51. 51Canned pink salmon, solids with bone and liquidFinfish and Shellfish Products0.81 g
52. 52Canned fishFish0.8 g
53. 53Canned mackerelFish0.8 g
54. 54Jack mackerel, canned, drained solidsFinfish and Shellfish Products0.8 g
55. 55Swordfish, cookedFinfish and Shellfish Products0.77 g
56. 56Cooked striped bassFinfish and Shellfish Products0.75 g
57. 57Canned sockeye salmon, drainedFinfish and Shellfish Products0.75 g
58. 58Canned pink salmon, drained solidsFinfish and Shellfish Products0.74 g
59. 59Tilefish, cookedFinfish and Shellfish Products0.73 g
60. 60Chinook salmon, cookedFinfish and Shellfish Products0.73 g
61. 61Sablefish, rawFinfish and Shellfish Products0.72 g
62. 62Fried mackerelFish0.71 g
63. 63Canned chum salmon, drained solids with boneFinfish and Shellfish Products0.7 g
64. 64Chum salmon, canned, drained solids with boneFinfish and Shellfish Products0.7 g
65. 65Atlantic mackerel, cooked, dry heatFinfish and Shellfish Products0.7 g
66. 66Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products0.7 g
67. 67Canned sockeye salmon, total can contentsFinfish and Shellfish Products0.69 g
68. 68Salmon, friedFish0.69 g
69. 69Raw Pacific herringFinfish and Shellfish Products0.69 g
70. 70Canned pink salmon, drained, no skin or boneFinfish and Shellfish Products0.68 g
71. 71Salmon, cannedFish0.68 g
72. 72SwordfishFish0.68 g
73. 73Trout, mixed species, cookedFinfish and Shellfish Products0.68 g
74. 74Canned pink salmon, with liquidFinfish and Shellfish Products0.67 g
75. 75Cooked bluefishFinfish and Shellfish Products0.67 g
76. 76Canned sockeye salmon, drained solids with boneFinfish and Shellfish Products0.66 g
77. 77Wild coho salmon, cookedFinfish and Shellfish Products0.66 g
78. 78Wild coho salmon, rawFinfish and Shellfish Products0.66 g
79. 79Trout, grilledFish0.65 g
80. 80Trout, steamedFish0.65 g
81. 81Raw swordfishFinfish and Shellfish Products0.65 g
82. 82Trout, baked or broiledFish0.64 g
83. 83Dried shrimpShellfish0.63 g
84. 84Salmon cake or pattySeafood mixed dishes0.63 g
85. 85Canned white tuna in water, no salt, drainedFinfish and Shellfish Products0.63 g
86. 86White tuna, canned in water, drainedFinfish and Shellfish Products0.63 g
87. 87Farmed rainbow trout, cookedFinfish and Shellfish Products0.62 g
88. 88Smoked ciscoFinfish and Shellfish Products0.61 g
89. 89Farm raised Atlantic salmon, rawFinfish and Shellfish Products0.58 g
90. 90Striped bass, rawFinfish and Shellfish Products0.58 g
91. 91Sockeye salmon, cookedFinfish and Shellfish Products0.56 g
92. 92Sea bass, cookedFinfish and Shellfish Products0.56 g
93. 93SharkFish0.55 g
94. 94Bass, grilledFish0.55 g
95. 95New Zealand lamb testes, friedLamb, Veal, and Game Products0.55 g
96. 96Bass, steamedFish0.55 g
97. 97Pickled Atlantic herringFinfish and Shellfish Products0.55 g
98. 98Pickled fishFish0.55 g
99. 99Trout, baked or broiled, coatedFish0.54 g
100. 100BassFish0.54 g

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.