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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