Foods high in PUFA 22:6 n-3 (DHA)
Top food sources of PUFA 22:6 n-3 (DHA) ranked from USDA FoodData Central — per 100 g and per serving.
Showing top 50 foods
Per 100 g: g
- 1
Fish oil, salmon
18.23 g/ 100 g2.48 g (14 g serving) - 2
Oil, bearded seal (Oogruk) (Alaska Native)
12.38 g/ 100 g - 3
Fish oil, cod liver
10.97 g/ 100 g0.49 g (5 g serving) - 4
Fish oil, sardine
10.66 g/ 100 g1.45 g (14 g serving) - 5
Fish oil, menhaden
8.56 g/ 100 g1.16 g (14 g serving) - 6
Oil, spotted seal (Alaska Native)
6.52 g/ 100 g - 7
Fish oil, herring
4.21 g/ 100 g0.57 g (14 g serving) - 8
Oil, beluga
3.94 g/ 100 g - 9
Fish, caviar
3.8 g/ 100 g0.61 g (16 g serving) - 10
Caviar
3.8 g/ 100 g0.61 g (16 g serving) - 11
Fish, mackerel
2.97 g/ 100 g2.37 g (80 g serving) - 12
Fish, roe, cooked
1.75 g/ 100 g0.5 g (28 g serving) - 13
Salmon, red (sockeye), smoked (Alaska Native)
1.52 g/ 100 g1.64 g (108 g serving) - 14
Fish, salmon, cooked
1.46 g/ 100 g1.24 g (85 g serving) - 15
Fish, salmon, cooked
1.43 g/ 100 g1.22 g (85 g serving) - 16
Fish, mackerel, raw
1.4 g/ 100 g1.57 g (112 g serving) - 17
Fish, salmon, raw (Alaska Native)
1.39 g/ 100 g - 18
Fish, roe, raw
1.36 g/ 100 g0.19 g (14 g serving) - 19
Fish, shad, raw
1.32 g/ 100 g1.12 g (85 g serving) - 20
Fish, anchovy, canned in oil
1.29 g/ 100 g0.37 g (28 g serving) - 21
Fish, anchovy
1.29 g/ 100 g0.58 g (45 g serving) - 22
Lamb, variety meats and by-products, cooked
1.28 g/ 100 g1.09 g (85 g serving) - 23
Smelt, dried (Alaska Native)
1.22 g/ 100 g - 24
Fish, whitefish, cooked
1.21 g/ 100 g1.03 g (85 g serving) - 25
Fish, mackerel, cooked
1.2 g/ 100 g0.34 g (28 g serving) - 26
Fish, mackerel, grilled
1.18 g/ 100 g1.65 g (140 g serving) - 27
Fish, herring
1.18 g/ 100 g0.33 g (28 g serving) - 28
Fish, salmon, grilled
1.16 g/ 100 g1.62 g (140 g serving) - 29
Fish, mackerel
1.16 g/ 100 g1.62 g (140 g serving) - 30
Fish, mackerel, baked or broiled
1.16 g/ 100 g1.62 g (140 g serving) - 31
Fish, salmon, steamed
1.15 g/ 100 g1.61 g (140 g serving) - 32
Fish, tuna, cooked
1.14 g/ 100 g0.97 g (85 g serving) - 33
Fish, salmon
1.13 g/ 100 g1.59 g (140 g serving) - 34
Fish, salmon, baked or broiled
1.13 g/ 100 g1.59 g (140 g serving) - 35
Fish, salmon, raw
1.12 g/ 100 g0.95 g (85 g serving) - 36
Fish, herring, cooked
1.11 g/ 100 g1.58 g (143 g serving) - 37
Fish, salmon, raw
1.1 g/ 100 g0.94 g (85 g serving) - 38
Steelhead trout, dried
1.08 g/ 100 g - 39
Fish, mackerel, raw
1.01 g/ 100 g0.86 g (85 g serving) - 40
Fish, mackerel, baked or broiled
0.98 g/ 100 g1.37 g (140 g serving) - 41
Fish, salmon, smoked (Alaska Native)
0.97 g/ 100 g - 42
Fish, salmon, baked or broiled
0.96 g/ 100 g1.34 g (140 g serving) - 43
Fish, mackerel, cooked
0.95 g/ 100 g1.39 g (146 g serving) - 44
Fish, salmon, dried (Alaska Native)
0.95 g/ 100 g - 45
Fish, sablefish, smoked
0.95 g/ 100 g0.27 g (28 g serving) - 46
Fish, salmon, raw
0.94 g/ 100 g0.8 g (85 g serving) - 47
Fish, whitefish, raw
0.94 g/ 100 g0.8 g (85 g serving) - 48
Fish, mackerel, raw
0.93 g/ 100 g0.79 g (85 g serving) - 49
Fish, sablefish, cooked
0.92 g/ 100 g0.78 g (85 g serving) - 50
Fish, anchovy, raw
0.91 g/ 100 g0.77 g (85 g serving)
Why PUFA 22:6 n-3 (DHA) matters
PUFA 22:6 n-3 (DHA) is an essential dietary fat. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.
Best for these diets
The highest-ranking PUFA 22:6 n-3 (DHA) foods fit naturally into these dietary patterns:
Explore other nutrients
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