Foods high in Omega-3 DHA

Salmon fish oil tops the list with 2 g per 100 calories. Ranked from 10,612 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Salmon fish oilFats and Oils2 g
2. 2CaviarFish1.4 g
3. 3Black and red caviar, granularFinfish and Shellfish Products1.4 g
4. 4Cod liver oilFats and Oils1.2 g
5. 5Sardine oilFats and Oils1.2 g
6. 6Salted mackerelFinfish and Shellfish Products0.97 g
7. 7Fish roe, mixed species, rawFinfish and Shellfish Products0.95 g
8. 8Menhaden fish oilFats and Oils0.95 g
9. 9Mixed species fish roe, cookedFinfish and Shellfish Products0.86 g
10. 10Raw wild Atlantic salmonFinfish and Shellfish Products0.79 g
11. 11Wild Atlantic salmon, cookedFinfish and Shellfish Products0.79 g
12. 12Raw Spanish mackerelFinfish and Shellfish Products0.73 g
13. 13Farmed Atlantic salmon, cookedFinfish and Shellfish Products0.71 g
14. 14Raw whitefishFinfish and Shellfish Products0.7 g
15. 15Mixed species whitefish, cookedFinfish and Shellfish Products0.7 g
16. 16European anchovy, rawFinfish and Shellfish Products0.7 g
17. 17Dried salted jellyfishFinfish and Shellfish Products0.69 g
18. 18Atlantic mackerel, rawFinfish and Shellfish Products0.68 g
19. 19Raw American shadFinfish and Shellfish Products0.67 g
20. 20Fish brothSoups, Sauces, and Gravies0.63 g
21. 21Fresh bluefin tuna, cookedFinfish and Shellfish Products0.62 g
22. 22Raw fresh bluefin tunaFinfish and Shellfish Products0.62 g
23. 23AnchovyFish0.62 g
24. 24European anchovy, canned in oil, drainedFinfish and Shellfish Products0.62 g
25. 25Cooked striped bassFinfish and Shellfish Products0.6 g
26. 26Striped bass, rawFinfish and Shellfish Products0.6 g
27. 27Spanish mackerel, cookedFinfish and Shellfish Products0.6 g
28. 28Pacific mackerel and jack, cookedFinfish and Shellfish Products0.59 g
29. 29Raw Pacific mackerel and jackFinfish and Shellfish Products0.59 g
30. 30Fish, salmon, pink, canned, without salt, solids with bone and liquidFinfish and Shellfish Products0.58 g
31. 31BrainsLiver and organ meats0.57 g
32. 32Atlantic herring, rawFinfish and Shellfish Products0.55 g
33. 33Atlantic herring, cooked, dry heatFinfish and Shellfish Products0.54 g
34. 34Kippered Atlantic herringFinfish and Shellfish Products0.54 g
35. 35Canned pink salmon, drained solidsFinfish and Shellfish Products0.54 g
36. 36Grilled mackerelFish0.53 g
37. 37Farmed Atlantic salmon, rawFinfish and Shellfish Products0.53 g
38. 38Raw Chinook salmonFinfish and Shellfish Products0.53 g
39. 39Canned pink salmon, with liquidFinfish and Shellfish Products0.52 g
40. 40Farmed coho salmon, rawFinfish and Shellfish Products0.51 g
41. 41Canned fishFish0.51 g
42. 42Canned mackerelFish0.51 g
43. 43Jack mackerel, canned, drained solidsFinfish and Shellfish Products0.51 g
44. 44Scup, rawFinfish and Shellfish Products0.5 g
45. 45Salmon, cannedFish0.5 g
46. 46Canned pink salmon, drained, no skin or boneFinfish and Shellfish Products0.5 g
47. 47Tilefish, cookedFinfish and Shellfish Products0.5 g
48. 48Chum salmon, canned, drained solids with boneFinfish and Shellfish Products0.5 g
49. 49Fish, salmon, chum, canned, without salt, drained solids with boneFinfish and Shellfish Products0.5 g
50. 50White tuna, canned in water, drainedFinfish and Shellfish Products0.49 g
51. 51Canned white tuna in water, no salt, drainedFinfish and Shellfish Products0.49 g
52. 52Farmed coho salmon, cookedFinfish and Shellfish Products0.49 g
53. 53Baked mackerelFish0.49 g
54. 54MackerelFish0.49 g
55. 55Salmon, steamedFish0.49 g
56. 56Salmon, rawFish0.48 g
57. 57Wild coho salmon, cookedFinfish and Shellfish Products0.47 g
58. 58Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products0.47 g
59. 59Herring fish oilFats and Oils0.47 g
60. 60Canned sockeye salmon, total can contentsFinfish and Shellfish Products0.45 g
61. 61Wild coho salmon, cooked, moist heatFinfish and Shellfish Products0.45 g
62. 62Raw swordfishFinfish and Shellfish Products0.45 g
63. 63Wild coho salmon, rawFinfish and Shellfish Products0.45 g
64. 64Swordfish, cookedFinfish and Shellfish Products0.45 g
65. 65Canned sockeye salmon, drainedFinfish and Shellfish Products0.45 g
66. 66Sea bass, cookedFinfish and Shellfish Products0.45 g
67. 67Salmon, grilledFish0.45 g
68. 68Sea bass, mixed species, rawFinfish and Shellfish Products0.45 g
69. 69Bass, steamedFish0.45 g
70. 70Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products0.44 g
71. 71New Zealand lamb testes, friedLamb, Veal, and Game Products0.44 g
72. 72Fish, salmon, sockeye, canned, without salt, drained solids with boneFinfish and Shellfish Products0.43 g
73. 73Rainbow smelt, cooked, dry heatFinfish and Shellfish Products0.43 g
74. 74Rainbow smelt, rawFinfish and Shellfish Products0.43 g
75. 75Bluefish, rawFinfish and Shellfish Products0.42 g
76. 76Cooked bluefishFinfish and Shellfish Products0.42 g
77. 77Salmon, baked or broiledFish0.41 g
78. 78SalmonFish0.41 g
79. 79Raw sharkFinfish and Shellfish Products0.41 g
80. 80Baked coated mackerelFish0.4 g
81. 81Lomi salmonSeafood mixed dishes0.39 g
82. 82Bass, grilledFish0.38 g
83. 83Atlantic pollock, cookedFinfish and Shellfish Products0.38 g
84. 84Alaska pollock, cookedFinfish and Shellfish Products0.38 g
85. 85Atlantic pollock, rawFinfish and Shellfish Products0.38 g
86. 86Raw mixed species squidFinfish and Shellfish Products0.37 g
87. 87HerringFish0.37 g
88. 88Sablefish, rawFinfish and Shellfish Products0.37 g
89. 89Sablefish, cookedFinfish and Shellfish Products0.37 g
90. 90Smoked sablefishFinfish and Shellfish Products0.37 g
91. 91Farmed rainbow trout, cookedFinfish and Shellfish Products0.37 g
92. 92Trout, steamedFish0.37 g
93. 93Farmed rainbow trout, rawFinfish and Shellfish Products0.37 g
94. 94Raw sockeye salmonFinfish and Shellfish Products0.36 g
95. 95Raw tilefishFinfish and Shellfish Products0.36 g
96. 96Sockeye salmon, cookedFinfish and Shellfish Products0.36 g
97. 97Trout, mixed species, rawFinfish and Shellfish Products0.36 g
98. 98Trout, mixed species, cookedFinfish and Shellfish Products0.36 g
99. 99Raw Pacific herringFinfish and Shellfish Products0.35 g
100. 100Pacific herring, cookedFinfish and Shellfish Products0.35 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.