Foods high in Omega-3 DHA

Salmon fish oil tops the list with 39.7 g per serving. Ranked from 10,612 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Salmon fish oilFats and Oils · 1 cup (218 g)39.7 g
2. 2Cod liver oilFats and Oils · 1 cup (218 g)23.9 g
3. 3Sardine oilFats and Oils · 1 cup (218 g)23.2 g
4. 4Menhaden fish oilFats and Oils · 1 cup (218 g)18.7 g
5. 5Herring fish oilFats and Oils · 1 cup (218 g)9.2 g
6. 6Salted mackerelFinfish and Shellfish Products · 1 cup, cooked (136 g)4 g
7. 7Grilled mackerelFish · 1 large fillet (210 g)2.5 g
8. 8HerringFish · 1 whole fish, any size (270 g)2.4 g
9. 9Salmon, grilledFish · 1 large fillet (210 g)2.4 g
10. 10Baked mackerelFish · 1 large fillet (210 g)2.4 g
11. 11MackerelFish · 1 large fillet (210 g)2.4 g
12. 12Salmon, steamedFish · 1 large fillet (210 g)2.4 g
13. 13Salmon, baked or broiledFish · 1 large fillet (210 g)2.4 g
14. 14SalmonFish · 1 large fillet (210 g)2.4 g
15. 15Baked coated mackerelFish · 1 large fillet (210 g)2.1 g
16. 16Salmon, baked or broiled, coatedFish · 1 large fillet (210 g)2 g
17. 17Trout, grilledFish · 1 whole fish, any size (270 g)1.8 g
18. 18Trout, steamedFish · 1 whole fish, any size (270 g)1.8 g
19. 19Trout, baked or broiledFish · 1 whole fish, any size (270 g)1.7 g
20. 20Jack mackerel, canned, drained solidsFinfish and Shellfish Products · 1 cup (190 g)1.5 g
21. 21Fried mackerelFish · 1 large fillet (210 g)1.5 g
22. 22Mixed species fish roe, cookedFinfish and Shellfish Products · 3 oz (85 g)1.5 g
23. 23Trout, baked or broiled, coatedFish · 1 whole fish, any size (270 g)1.5 g
24. 24Salmon, friedFish · 1 large fillet (210 g)1.5 g
25. 25Fish, steamedFish · 1 whole fish, any size (270 g)1.4 g
26. 26Fish, baked or broiledFish · 1 whole fish, any size (270 g)1.4 g
27. 27Pompano, grilledFish · 1 whole fish, any size (270 g)1.3 g
28. 28Pompano, steamedFish · 1 whole fish, any size (270 g)1.3 g
29. 29Baked pompanoFish · 1 whole fish, any size (270 g)1.3 g
30. 30PompanoFish · 1 whole fish, any size (270 g)1.3 g
31. 31Farmed Atlantic salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)1.2 g
32. 32Salmon, rawFish · 1 cup (135 g)1.2 g
33. 33Wild Atlantic salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)1.2 g
34. 34Atlantic mackerel, rawFinfish and Shellfish Products · 3 oz (85 g)1.2 g
35. 35BrainsLiver and organ meats · 1 cup (140 g)1.2 g
36. 36Coated fish, baked or broiledFish · 1 whole fish, any size (270 g)1.2 g
37. 37Fish roe, mixed species, rawFinfish and Shellfish Products · 3 oz (85 g)1.2 g
38. 38Raw American shadFinfish and Shellfish Products · 3 oz (85 g)1.1 g
39. 39Pompano, baked or broiled, coatedFish · 1 whole fish, any size (270 g)1.1 g
40. 40FishFish · 1 whole fish, any size (270 g)1.1 g
41. 41Black and red caviar, granularFinfish and Shellfish Products · 1 oz (28.4 g)1.1 g
42. 42Canned fishFish · 1 cup (135 g)1.1 g
43. 43Canned mackerelFish · 1 cup (135 g)1.1 g
44. 44Trout, friedFish · 1 whole fish, any size (270 g)1.1 g
45. 45TroutFish · 1 whole fish, any size (270 g)1.1 g
46. 46Mixed species whitefish, cookedFinfish and Shellfish Products · 3 oz (85 g)1 g
47. 47Pacific mackerel and jack, cookedFinfish and Shellfish Products · 3 oz (85 g)1 g
48. 48Fresh bluefin tuna, cookedFinfish and Shellfish Products · 3 oz (85 g)0.97 g
49. 49Raw wild Atlantic salmonFinfish and Shellfish Products · 3 oz (85 g)0.95 g
50. 50Atlantic herring, cooked, dry heatFinfish and Shellfish Products · 3 oz (85 g)0.94 g
51. 51Farmed Atlantic salmon, rawFinfish and Shellfish Products · 3 oz (85 g)0.94 g
52. 52Salmon, cannedFish · 1 cup (135 g)0.92 g
53. 53SwordfishFish · 1 cup (135 g)0.92 g
54. 54Fish, friedFish · 1 whole fish, any size (270 g)0.89 g
55. 55Raw Spanish mackerelFinfish and Shellfish Products · 3 oz (85 g)0.86 g
56. 56Dried shrimpShellfish · 1 cup (135 g)0.85 g
57. 57Brook trout, raw, New York StateFinfish and Shellfish Products · 1 fish (332 g)0.84 g
58. 58Spanish mackerel, cookedFinfish and Shellfish Products · 3 oz (85 g)0.81 g
59. 59Pompano, friedFish · 1 whole fish, any size (270 g)0.81 g
60. 60Smoked sablefishFinfish and Shellfish Products · 3 oz (85 g)0.8 g
61. 61Raw Chinook salmonFinfish and Shellfish Products · 3 oz (85 g)0.8 g
62. 62Raw whitefishFinfish and Shellfish Products · 3 oz (85 g)0.8 g
63. 63Raw Pacific mackerel and jackFinfish and Shellfish Products · 3 oz (85 g)0.79 g
64. 64Stewed salmon, Puerto Rican styleSeafood mixed dishes · 1 cup (212 g)0.79 g
65. 65Sablefish, cookedFinfish and Shellfish Products · 3 oz (85 g)0.78 g
66. 66European anchovy, rawFinfish and Shellfish Products · 3 oz (85 g)0.77 g
67. 67Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products · 1 cup (89 g)0.77 g
68. 68Pickled Atlantic herringFinfish and Shellfish Products · 1 cup (140 g)0.76 g
69. 69Sardine sandwichSeafood sandwiches · 1 large sandwich (270 g)0.76 g
70. 70Atlantic sardines, canned in oil, drained with boneFinfish and Shellfish Products · 1 cup, drained (149 g)0.76 g
71. 71Raw fresh bluefin tunaFinfish and Shellfish Products · 3 oz (85 g)0.76 g
72. 72Salmon cake sandwichSeafood sandwiches · 1 regular sandwich (180 g)0.76 g
73. 73Pacific herring, cookedFinfish and Shellfish Products · 3 oz (85 g)0.75 g
74. 74SharkFish · 1 cup (135 g)0.75 g
75. 75Salmon saladSeafood mixed dishes · 1 cup (208 g)0.74 g
76. 76Bass, grilledFish · 1 large fillet (135 g)0.74 g
77. 77Farmed coho salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)0.74 g
78. 78Bass, steamedFish · 1 large fillet (135 g)0.74 g
79. 79Pickled fishFish · 1 cup (135 g)0.74 g
80. 80SnapperFish · 1 whole fish, any size (270 g)0.73 g
81. 81Atlantic herring, rawFinfish and Shellfish Products · 3 oz (85 g)0.73 g
82. 82Bass, baked or broiledFish · 1 large fillet (135 g)0.73 g
83. 83BassFish · 1 large fillet (135 g)0.73 g
84. 84Wild coho salmon, cooked, moist heatFinfish and Shellfish Products · 3 oz (85 g)0.71 g
85. 85Farmed coho salmon, rawFinfish and Shellfish Products · 3 oz (85 g)0.7 g
86. 86Fish, salmon, pink, canned, without salt, solids with bone and liquidFinfish and Shellfish Products · 3 oz (85 g)0.69 g
87. 87Swordfish, cookedFinfish and Shellfish Products · 3 oz (85 g)0.66 g
88. 88Canned shrimpShellfish · 1 large can (255 g)0.64 g
89. 89Cooked striped bassFinfish and Shellfish Products · 3 oz (85 g)0.64 g
90. 90Canned sockeye salmon, drainedFinfish and Shellfish Products · 3 oz (85 g)0.64 g
91. 91Canned pink salmon, drained solidsFinfish and Shellfish Products · 3 oz (85 g)0.63 g
92. 92Tilefish, cookedFinfish and Shellfish Products · 3 oz (85 g)0.62 g
93. 93Chinook salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)0.62 g
94. 94Bass, baked or broiled, coatedFish · 1 large fillet (135 g)0.61 g
95. 95Sablefish, rawFinfish and Shellfish Products · 3 oz (85 g)0.61 g
96. 96CaviarFish · 1 tablespoon (16 g)0.61 g
97. 97Chum salmon, canned, drained solids with boneFinfish and Shellfish Products · 3 oz (85 g)0.6 g
98. 98Fish, salmon, chum, canned, without salt, drained solids with boneFinfish and Shellfish Products · 3 oz (85 g)0.6 g
99. 99Atlantic mackerel, cooked, dry heatFinfish and Shellfish Products · 3 oz (85 g)0.59 g
100. 100Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products · 3 oz (85 g)0.59 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.