Foods high in Omega-3 DHA

Black and red caviar, granular tops the list with 3.8 g per 100 g. Ranked from 10,612 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Black and red caviar, granularFinfish and Shellfish Products3.8 g
2. 2Salted mackerelFinfish and Shellfish Products3 g
3. 3Mixed species fish roe, cookedFinfish and Shellfish Products1.7 g
4. 4Farmed Atlantic salmon, cookedFinfish and Shellfish Products1.5 g
5. 5Wild Atlantic salmon, cookedFinfish and Shellfish Products1.4 g
6. 6Atlantic mackerel, rawFinfish and Shellfish Products1.4 g
7. 7Fish roe, mixed species, rawFinfish and Shellfish Products1.4 g
8. 8Raw American shadFinfish and Shellfish Products1.3 g
9. 9European anchovy, canned in oil, drainedFinfish and Shellfish Products1.3 g
10. 10Mixed species whitefish, cookedFinfish and Shellfish Products1.2 g
11. 11Pacific mackerel and jack, cookedFinfish and Shellfish Products1.2 g
12. 12Kippered Atlantic herringFinfish and Shellfish Products1.2 g
13. 13Fresh bluefin tuna, cookedFinfish and Shellfish Products1.1 g
14. 14Raw wild Atlantic salmonFinfish and Shellfish Products1.1 g
15. 15Atlantic herring, cooked, dry heatFinfish and Shellfish Products1.1 g
16. 16Farmed Atlantic salmon, rawFinfish and Shellfish Products1.1 g
17. 17Raw Spanish mackerelFinfish and Shellfish Products1 g
18. 18Spanish mackerel, cookedFinfish and Shellfish Products0.95 g
19. 19Smoked sablefishFinfish and Shellfish Products0.94 g
20. 20Raw Chinook salmonFinfish and Shellfish Products0.94 g
21. 21Raw whitefishFinfish and Shellfish Products0.94 g
22. 22Raw Pacific mackerel and jackFinfish and Shellfish Products0.93 g
23. 23Sablefish, cookedFinfish and Shellfish Products0.92 g
24. 24European anchovy, rawFinfish and Shellfish Products0.91 g
25. 25Raw fresh bluefin tunaFinfish and Shellfish Products0.89 g
26. 26Pacific herring, cookedFinfish and Shellfish Products0.88 g
27. 27Farmed coho salmon, cookedFinfish and Shellfish Products0.87 g
28. 28Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products0.86 g
29. 29Atlantic herring, rawFinfish and Shellfish Products0.86 g
30. 30Wild coho salmon, cooked, moist heatFinfish and Shellfish Products0.83 g
31. 31Farmed coho salmon, rawFinfish and Shellfish Products0.82 g
32. 32Fish, salmon, pink, canned, without salt, solids with bone and liquidFinfish and Shellfish Products0.81 g
33. 33Jack mackerel, canned, drained solidsFinfish and Shellfish Products0.8 g
34. 34Swordfish, cookedFinfish and Shellfish Products0.77 g
35. 35Cooked striped bassFinfish and Shellfish Products0.75 g
36. 36Canned sockeye salmon, drainedFinfish and Shellfish Products0.75 g
37. 37Canned pink salmon, drained solidsFinfish and Shellfish Products0.74 g
38. 38Tilefish, cookedFinfish and Shellfish Products0.73 g
39. 39Chinook salmon, cookedFinfish and Shellfish Products0.73 g
40. 40Sablefish, rawFinfish and Shellfish Products0.72 g
41. 41Chum salmon, canned, drained solids with boneFinfish and Shellfish Products0.7 g
42. 42Fish, salmon, chum, canned, without salt, drained solids with boneFinfish and Shellfish Products0.7 g
43. 43Atlantic mackerel, cooked, dry heatFinfish and Shellfish Products0.7 g
44. 44Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products0.7 g
45. 45Canned sockeye salmon, total can contentsFinfish and Shellfish Products0.69 g
46. 46Raw Pacific herringFinfish and Shellfish Products0.69 g
47. 47Canned pink salmon, drained, no skin or boneFinfish and Shellfish Products0.68 g
48. 48Trout, mixed species, cookedFinfish and Shellfish Products0.68 g
49. 49Canned pink salmon, with liquidFinfish and Shellfish Products0.67 g
50. 50Cooked bluefishFinfish and Shellfish Products0.67 g
51. 51Fish, salmon, sockeye, canned, without salt, drained solids with boneFinfish and Shellfish Products0.66 g
52. 52Wild coho salmon, cookedFinfish and Shellfish Products0.66 g
53. 53Wild coho salmon, rawFinfish and Shellfish Products0.66 g
54. 54Raw swordfishFinfish and Shellfish Products0.65 g
55. 55White tuna, canned in water, drainedFinfish and Shellfish Products0.63 g
56. 56Canned white tuna in water, no salt, drainedFinfish and Shellfish Products0.63 g
57. 57Farmed rainbow trout, cookedFinfish and Shellfish Products0.62 g
58. 58Smoked ciscoFinfish and Shellfish Products0.61 g
59. 59Striped bass, rawFinfish and Shellfish Products0.58 g
60. 60Farm raised Atlantic salmon, rawFinfish and Shellfish Products0.58 g
61. 61Sockeye salmon, cookedFinfish and Shellfish Products0.56 g
62. 62Sea bass, cookedFinfish and Shellfish Products0.56 g
63. 63Pickled Atlantic herringFinfish and Shellfish Products0.55 g
64. 64Rainbow smelt, cooked, dry heatFinfish and Shellfish Products0.54 g
65. 65Scup, rawFinfish and Shellfish Products0.53 g
66. 66Trout, mixed species, rawFinfish and Shellfish Products0.53 g
67. 67Raw sharkFinfish and Shellfish Products0.53 g
68. 68Spot, cookedFinfish and Shellfish Products0.53 g
69. 69Wild rainbow trout, cookedFinfish and Shellfish Products0.52 g
70. 70Bluefish, rawFinfish and Shellfish Products0.52 g
71. 71Farmed rainbow trout, rawFinfish and Shellfish Products0.52 g
72. 72Atlantic sardines, canned in oil, drained with boneFinfish and Shellfish Products0.51 g
73. 73Cooked blue musselFinfish and Shellfish Products0.51 g
74. 74Chum salmon, cookedFinfish and Shellfish Products0.51 g
75. 75Greenland halibut, cookedFinfish and Shellfish Products0.5 g
76. 76Florida pompano, cookedFinfish and Shellfish Products0.5 g
77. 77Pacific oyster, cookedFinfish and Shellfish Products0.5 g
78. 78Raw sockeye salmonFinfish and Shellfish Products0.47 g
79. 79Cooked freshwater bassFinfish and Shellfish Products0.46 g
80. 80Atlantic pollock, cookedFinfish and Shellfish Products0.45 g
81. 81Breaded salmon nuggets, frozen, heatedFinfish and Shellfish Products0.44 g
82. 82Sea bass, mixed species, rawFinfish and Shellfish Products0.43 g
83. 83Shark, mixed species, battered and friedFinfish and Shellfish Products0.43 g
84. 84Atlantic cod, dried and saltedFinfish and Shellfish Products0.42 g
85. 85Alaska pollock, cookedFinfish and Shellfish Products0.42 g
86. 86Wild rainbow trout, rawFinfish and Shellfish Products0.42 g
87. 87Rainbow smelt, rawFinfish and Shellfish Products0.42 g
88. 88Salmon nuggets, cooked as purchased, unheatedFinfish and Shellfish Products0.41 g
89. 89Raw spotFinfish and Shellfish Products0.41 g
90. 90Atlantic wolffish, cookedFinfish and Shellfish Products0.41 g
91. 91Pink salmon, cookedFinfish and Shellfish Products0.4 g
92. 92Raw chum salmonFinfish and Shellfish Products0.39 g
93. 93Raw Greenland halibutFinfish and Shellfish Products0.39 g
94. 94Raw Florida pompanoFinfish and Shellfish Products0.39 g
95. 95Fried squidFinfish and Shellfish Products0.38 g
96. 96White sucker, cookedFinfish and Shellfish Products0.37 g
97. 97Freshwater drum, cookedFinfish and Shellfish Products0.37 g
98. 98Freshwater bass, rawFinfish and Shellfish Products0.36 g
99. 99Atlantic pollock, rawFinfish and Shellfish Products0.35 g
100. 100Raw tilefishFinfish and Shellfish Products0.34 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.