DHA (docosahexaenoic acid)

Which foods are high in DHA?

Updated 9 Nov 2026

Short answer

Fatty fish. In 3 ounces (about 85 g) of cooked fish, farmed Atlantic salmon has 1.24 g of DHA and wild Atlantic salmon 1.22 g. Herring has 0.94 g, sardines canned in tomato sauce 0.74 g and Atlantic mackerel 0.59 g.[1] Light tuna canned in water has 0.17 g, and one cooked egg has 0.03 g.[1]

Flaxseed, chia seeds and walnuts have ALA, a plant omega-3, not DHA.[1] Some eggs, yogurts, milks and soy drinks have DHA added.[1] US adults get only about 90 mg of DHA and EPA a day from food.[1]

Sources (1)

  1. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. ods.od.nih.gov

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For education; not medical advice. Talk to a doctor before you start, stop or change a supplement.