Foods high in Omega-3 DHA

Salted mackerel tops the list with 2.5 g per serving. Ranked from 10,612 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Salted mackerelFinfish and Shellfish Products · 3 oz (85 g)2.5 g
  2. 2Salmon fish oilFats and Oils · 1 tbsp (13.6 g)2.5 g
  3. 3Cod liver oilFats and Oils · 1 tbsp (13.6 g)1.5 g
  4. 4Mixed species fish roe, cookedFinfish and Shellfish Products · 3 oz (85 g)1.5 g
  5. 5Sardine oilFats and Oils · 1 tbsp (13.6 g)1.4 g
  6. 6Farmed Atlantic salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)1.2 g
  7. 7Wild Atlantic salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)1.2 g
  8. 8Atlantic mackerel, rawFinfish and Shellfish Products · 3 oz (85 g)1.2 g
  9. 9Menhaden fish oilFats and Oils · 1 tbsp (13.6 g)1.2 g
  10. 10Fish roe, mixed species, rawFinfish and Shellfish Products · 3 oz (85 g)1.2 g
  11. 11Raw American shadFinfish and Shellfish Products · 3 oz (85 g)1.1 g
  12. 12AnchovyFish · 3 oz (85 g)1.1 g
  13. 13European anchovy, canned in oil, drainedFinfish and Shellfish Products · 3 oz (85 g)1.1 g
  14. 14Black and red caviar, granularFinfish and Shellfish Products · 1 oz (28.4 g)1.1 g
  15. 15Mixed species whitefish, cookedFinfish and Shellfish Products · 3 oz (85 g)1 g
  16. 16Pacific mackerel and jack, cookedFinfish and Shellfish Products · 3 oz (85 g)1 g
  17. 17Grilled mackerelFish · 3 oz (85 g)1 g
  18. 18Kippered Atlantic herringFinfish and Shellfish Products · 3 oz (85 g)1 g
  19. 19Salmon, grilledFish · 3 oz (85 g)0.99 g
  20. 20Baked mackerelFish · 3 oz (85 g)0.98 g
  21. 21MackerelFish · 3 oz (85 g)0.98 g
  22. 22Salmon, steamedFish · 3 oz (85 g)0.98 g
  23. 23Fresh bluefin tuna, cookedFinfish and Shellfish Products · 3 oz (85 g)0.97 g
  24. 24Salmon, baked or broiledFish · 3 oz (85 g)0.96 g
  25. 25SalmonFish · 3 oz (85 g)0.96 g
  26. 26Raw wild Atlantic salmonFinfish and Shellfish Products · 3 oz (85 g)0.95 g
  27. 27Atlantic herring, cooked, dry heatFinfish and Shellfish Products · 3 oz (85 g)0.94 g
  28. 28Farmed Atlantic salmon, rawFinfish and Shellfish Products · 3 oz (85 g)0.94 g
  29. 29Raw Spanish mackerelFinfish and Shellfish Products · 3 oz (85 g)0.86 g
  30. 30Baked coated mackerelFish · 3 oz (85 g)0.83 g
  31. 31Salmon, baked or broiled, coatedFish · 3 oz (85 g)0.81 g
  32. 32Spanish mackerel, cookedFinfish and Shellfish Products · 3 oz (85 g)0.81 g
  33. 33Smoked sablefishFinfish and Shellfish Products · 3 oz (85 g)0.8 g
  34. 34Raw Chinook salmonFinfish and Shellfish Products · 3 oz (85 g)0.8 g
  35. 35Raw whitefishFinfish and Shellfish Products · 3 oz (85 g)0.8 g
  36. 36Raw Pacific mackerel and jackFinfish and Shellfish Products · 3 oz (85 g)0.79 g
  37. 37Stewed salmon, Puerto Rican styleSeafood mixed dishes · 1 cup (212 g)0.79 g
  38. 38Sablefish, cookedFinfish and Shellfish Products · 3 oz (85 g)0.78 g
  39. 39European anchovy, rawFinfish and Shellfish Products · 3 oz (85 g)0.77 g
  40. 40Salmon, rawFish · 3 oz (85 g)0.77 g
  41. 41HerringFish · 3 oz (85 g)0.77 g
  42. 42Sardine sandwichSeafood sandwiches · 1 large sandwich (270 g)0.76 g
  43. 43Raw fresh bluefin tunaFinfish and Shellfish Products · 3 oz (85 g)0.76 g
  44. 44Salmon cake sandwichSeafood sandwiches · 1 regular sandwich (180 g)0.76 g
  45. 45Pacific herring, cookedFinfish and Shellfish Products · 3 oz (85 g)0.75 g
  46. 46Salmon saladSeafood mixed dishes · 1 cup (208 g)0.74 g
  47. 47Farmed coho salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)0.74 g
  48. 48Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products · 3 oz (85 g)0.73 g
  49. 49Atlantic herring, rawFinfish and Shellfish Products · 3 oz (85 g)0.73 g
  50. 50BrainsLiver and organ meats · 3 oz (85 g)0.72 g
  51. 51Wild coho salmon, cooked, moist heatFinfish and Shellfish Products · 3 oz (85 g)0.71 g
  52. 52Farmed coho salmon, rawFinfish and Shellfish Products · 3 oz (85 g)0.7 g
  53. 53Fish, salmon, pink, canned, without salt, solids with bone and liquidFinfish and Shellfish Products · 3 oz (85 g)0.69 g
  54. 54Canned fishFish · 3 oz (85 g)0.68 g
  55. 55Canned mackerelFish · 3 oz (85 g)0.68 g
  56. 56Jack mackerel, canned, drained solidsFinfish and Shellfish Products · 3 oz (85 g)0.68 g
  57. 57Swordfish, cookedFinfish and Shellfish Products · 3 oz (85 g)0.66 g
  58. 58Cooked striped bassFinfish and Shellfish Products · 3 oz (85 g)0.64 g
  59. 59Canned sockeye salmon, drainedFinfish and Shellfish Products · 3 oz (85 g)0.64 g
  60. 60Canned pink salmon, drained solidsFinfish and Shellfish Products · 3 oz (85 g)0.63 g
  61. 61Tilefish, cookedFinfish and Shellfish Products · 3 oz (85 g)0.62 g
  62. 62Chinook salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)0.62 g
  63. 63Sablefish, rawFinfish and Shellfish Products · 3 oz (85 g)0.61 g
  64. 64CaviarFish · 1 tablespoon (16 g)0.61 g
  65. 65Fried mackerelFish · 3 oz (85 g)0.6 g
  66. 66Chum salmon, canned, drained solids with boneFinfish and Shellfish Products · 3 oz (85 g)0.6 g
  67. 67Fish, salmon, chum, canned, without salt, drained solids with boneFinfish and Shellfish Products · 3 oz (85 g)0.6 g
  68. 68Atlantic mackerel, cooked, dry heatFinfish and Shellfish Products · 3 oz (85 g)0.59 g
  69. 69Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products · 3 oz (85 g)0.59 g
  70. 70Salmon, friedFish · 3 oz (85 g)0.59 g
  71. 71Canned sockeye salmon, total can contentsFinfish and Shellfish Products · 3 oz (85 g)0.59 g
  72. 72Raw Pacific herringFinfish and Shellfish Products · 3 oz (85 g)0.59 g
  73. 73Salmon, cannedFish · 3 oz (85 g)0.58 g
  74. 74Canned pink salmon, drained, no skin or boneFinfish and Shellfish Products · 3 oz (85 g)0.58 g
  75. 75SwordfishFish · 3 oz (85 g)0.58 g
  76. 76Trout, mixed species, cookedFinfish and Shellfish Products · 3 oz (85 g)0.58 g
  77. 77Herring fish oilFats and Oils · 1 tbsp (13.6 g)0.57 g
  78. 78Canned pink salmon, with liquidFinfish and Shellfish Products · 3 oz (85 g)0.57 g
  79. 79Cooked bluefishFinfish and Shellfish Products · 3 oz (85 g)0.57 g
  80. 80Fish, salmon, sockeye, canned, without salt, drained solids with boneFinfish and Shellfish Products · 3 oz (85 g)0.56 g
  81. 81Wild coho salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)0.56 g
  82. 82Wild coho salmon, rawFinfish and Shellfish Products · 3 oz (85 g)0.56 g
  83. 83Trout, grilledFish · 3 oz (85 g)0.56 g
  84. 84Trout, steamedFish · 3 oz (85 g)0.55 g
  85. 85Raw swordfishFinfish and Shellfish Products · 3 oz (85 g)0.55 g
  86. 86Lomi salmonSeafood mixed dishes · 1 cup (234 g)0.55 g
  87. 87Trout, baked or broiledFish · 3 oz (85 g)0.54 g
  88. 88Salmon cake or pattySeafood mixed dishes · 1 ball (85 g)0.54 g
  89. 89Dried shrimpShellfish · 3 oz (85 g)0.54 g
  90. 90White tuna, canned in water, drainedFinfish and Shellfish Products · 3 oz (85 g)0.53 g
  91. 91Canned white tuna in water, no salt, drainedFinfish and Shellfish Products · 3 oz (85 g)0.53 g
  92. 92Farmed rainbow trout, cookedFinfish and Shellfish Products · 3 oz (85 g)0.52 g
  93. 93Smoked ciscoFinfish and Shellfish Products · 3 oz (85 g)0.52 g
  94. 94Striped bass, rawFinfish and Shellfish Products · 3 oz (85 g)0.5 g
  95. 95Farm raised Atlantic salmon, rawFinfish and Shellfish Products · 3 oz (85 g)0.5 g
  96. 96Sockeye salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)0.48 g
  97. 97Sea bass, cookedFinfish and Shellfish Products · 3 oz (85 g)0.47 g
  98. 98SharkFish · 3 oz (85 g)0.47 g
  99. 99Bass, grilledFish · 3 oz (85 g)0.47 g
  100. 100New Zealand lamb testes, friedLamb, Veal, and Game Products · 3 oz (85 g)0.47 g

More rankings

Foods high in saturated fatFoods high in monounsaturated fatFoods high in polyunsaturated fatFoods high in Omega-3 ALAFoods high in Omega-3 EPAFoods high in Omega-6 linoleic acidFoods high in cholesterol

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.