DHA (Omega-3)
Long-chain omega-3 fatty acid critical for brain development, eye health, and heart function. Found primarily in fatty fish.
No established daily requirement for this nutrient.
Top Foods Highest in DHA (Omega-3)
Amount per 100g serving. Values in g per 100g.
Foods Highest in DHA (Omega-3) (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Fish oil, salmon | 18.2 g | Fats and Oils |
| 2 | Oil, bearded seal (Oogruk) (Alaska Native) | 12.4 g | American Indian/Alaska Native Foods |
| 3 | Fish oil, cod liver | 11.0 g | Fats and Oils |
| 4 | Fish oil, sardine | 10.7 g | Fats and Oils |
| 5 | Fish oil, menhaden | 8.6 g | Fats and Oils |
| 6 | Oil, spotted seal (Alaska Native) | 6.5 g | American Indian/Alaska Native Foods |
| 7 | Fish oil, herring | 4.2 g | Fats and Oils |
| 8 | Oil, beluga, whale (Alaska Native) | 3.9 g | American Indian/Alaska Native Foods |
| 9 | Fish, caviar, black and red, granular | 3.8 g | Finfish and Shellfish Products |
| 10 | Fish, mackerel, salted | 3.0 g | Finfish and Shellfish Products |
| 11 | Fish, roe, mixed species, cooked, dry heat | 1.7 g | Finfish and Shellfish Products |
| 12 | Salmon, red (sockeye), filets with skin, smoked (Alaska Nati | 1.5 g | American Indian/Alaska Native Foods |
| 13 | Fish, salmon, Atlantic, farmed, cooked, dry heat | 1.5 g | Finfish and Shellfish Products |
| 14 | Fish, salmon, Atlantic, wild, cooked, dry heat | 1.4 g | Finfish and Shellfish Products |
| 15 | Fish, salmon, coho (silver), raw (Alaska Native) | 1.4 g | American Indian/Alaska Native Foods |
| 16 | Fish, roe, mixed species, raw | 1.4 g | Finfish and Shellfish Products |
| 17 | Lamb, variety meats and by-products, brain, cooked, pan-frie | 1.3 g | Lamb, Veal, and Game Products |
| 18 | Smelt, dried (Alaska Native) | 1.2 g | American Indian/Alaska Native Foods |
| 19 | Fish, whitefish, mixed species, cooked, dry heat | 1.2 g | Finfish and Shellfish Products |
| 20 | Fish, mackerel, Pacific and jack, mixed species, cooked, dry | 1.2 g | Finfish and Shellfish Products |
Health Effects of DHA (Omega-3)
DHA (docosahexaenoic acid) is a long-chain omega-3 fatty acid critical for brain structure (forms ~40% of brain PUFA), retinal photoreceptors, and anti-inflammatory signaling. Essential for fetal neurodevelopment.
DHA insufficiency is linked to cognitive decline, depression, impaired visual development in infants, and increased inflammatory markers. Many populations consume far below recommended 250-500mg/day combined EPA+DHA.
High doses (>3g/day combined EPA+DHA) may increase bleeding time and LDL cholesterol. Generally well-tolerated from food sources.
Absorption & Interactions
Absorbed readily in the small intestine. DHA from fish/seafood is in triglyceride or phospholipid form (well absorbed). DHA from algal supplements is also well absorbed with food.
Other Fatty Acids
Frequently Asked Questions
How much DHA (Omega-3) do I need per day?
There is no established daily requirement for DHA (Omega-3).
Which food has the most DHA (Omega-3)?
The food highest in DHA (Omega-3) is Fish oil, salmon with 18.2 g per 100g.
What does DHA (Omega-3) do in the body?
Long-chain omega-3 fatty acid critical for brain development, eye health, and heart function. Found primarily in fatty fish.