Foods high in Omega-3 DHA
Ranked by a typical serving, with familiar, well-measured foods first. Include specialty foods
- Mackerel, salted
16 g Protein10 mcg Vitamin B1262 mcg Selenium
2.5 gper 3 oz - Salmon, Atlantic, farmed, cooked, dry heat
19 g Protein2.4 mcg Vitamin B1235 mcg Selenium
1.2 gper 3 oz - Anchovy, european, canned in oil, drained solids
25 g Protein17 mg Niacin (B3)58 mcg Selenium
1.1 gper 3 oz - Herring, Atlantic, kippered
21 g Protein16 mcg Vitamin B1245 mcg Selenium
1 gper 3 oz - Tuna, fresh, bluefin, cooked, dry heat
25 g Protein9.2 mcg Vitamin B1240 mcg Selenium
0.97 gper 3 oz - Sardine, Pacific, canned in tomato sauce, drained solids with bone
18 g Protein7.7 mcg Vitamin B1235 mcg Selenium
0.73 gper 3 oz - Trout, cooked, dry heat
23 g Protein6.4 mcg Vitamin B120.93 mg Manganese
0.58 gper 3 oz - Mussel, blue, cooked, moist heat
20 g Protein20 mcg Vitamin B125.8 mg Manganese
0.43 gper 3 oz - Halibut, greenland, cooked, dry heat
16 g Protein40 mcg Selenium0.82 mcg Vitamin B12
0.43 gper 3 oz - Oyster, Pacific, cooked, moist heat
16 g Protein24 mcg Vitamin B1228 mg Zinc
0.43 gper 3 oz - Pollock, Atlantic, cooked, dry heat
21 g Protein3.1 mcg Vitamin B1240 mcg Selenium
0.38 gper 3 oz - Squid, raw
13 g Protein1.6 mg Copper38 mcg Selenium
0.29 gper 3 oz - Shrimp, canned
17 g Protein40 mcg Selenium0.63 mcg Vitamin B12
0.21 gper 3 oz - Catfish, channel, wild, raw
14 g Protein1.9 mcg Vitamin B1211 mcg Vitamin D
0.2 gper 3 oz - Crab, blue, crab cakes, home recipe
17 g Protein5 mcg Vitamin B1235 mcg Selenium
0.18 gper 3 oz - Chicken, canned, no broth
22 g Protein0.85 mcg Vitamin B1216 mcg Selenium
0.18 gper 3 oz - Haddock, smoked
21 g Protein36 mcg Selenium1.4 mcg Vitamin B12
0.14 gper 3 oz - Cod, Atlantic, cooked, dry heat
19 g Protein32 mcg Selenium0.89 mcg Vitamin B12
0.13 gper 3 oz - Clam, cooked, moist heat
22 g Protein84 mcg Vitamin B1254 mcg Selenium
0.12 gper 3 oz - Tilapia, cooked, dry heat
22 g Protein46 mcg Selenium1.6 mcg Vitamin B12
0.11 gper 3 oz - Scallop, (bay and sea), cooked, steamed
17 g Protein1.8 mcg Vitamin B1218 mcg Selenium
0.09 gper 3 oz - Lobster, northern, cooked, moist heat
16 g Protein1.3 mg Copper62 mcg Selenium
0.07 gper 3 oz - Lamb, New Zealand, imported, square-cut shoulder, separable lean only, raw
22 g Protein2.6 mcg Vitamin B124 mg Zinc
0.05 gper 4 oz - Turkey, leg, meat and skin, cooked, roasted
24 g Protein32 mcg Selenium3.6 mg Zinc
0.04 gper 3 oz - Egg, yolk, raw, frozen, pasteurized
4.4 g Protein182 mg Choline16 mcg Selenium
0.04 gper 1 oz · from USDA’s older entry - Quinoa, cooked
8.1 g Protein1.2 mg Manganese0.36 mg Copper
0.03 gper 1 cup - Pork, fresh, separable fat, raw
10 g Protein0.76 mcg Vitamin B123 mg Niacin (B3)
0.02 gper 4 oz - Beef, New Zealand, imported, oyster blade, separable lean only, raw
25 g Protein2.6 mcg Vitamin B125.2 mg Zinc
0.01 gper 4 oz - Bread, salvadoran sweet cheese (quesadilla salvadorena)
3.9 g Protein7.3 mcg Selenium9.4 g Total fat
0.01 gper 1 serving (approximate serving size) - Yogurt, Greek, plain, whole milk
15 g Protein1.3 mcg Vitamin B120.41 mg Riboflavin (B2)
0.01 gper 1 standard serving · from USDA’s older entry - Pasta, homemade, made with egg, cooked
3 g Protein0.99 g Total fat13 g Carbohydrate
0 gper 2 oz - Bagels, egg
7.3 g Protein21 mcg Selenium0.37 mg Thiamin (B1)
0 gper 1 small bagel (3" dia) - Crackers, matzo, egg and onion
1.4 g Protein0.55 g Total fat11 g Carbohydrate
0 gper 0.5 oz - Fresh cheese, queso fresco
5.1 g Protein0.47 mcg Vitamin B12158 mg Calcium
0 gper 1 oz - Butter, stick, salted
0.24 g Protein212 mcg Vitamin A (RAE)23 g Total fat
0 gper 1 oz - White cheese, queso blanco
5.7 g Protein0.49 mcg Vitamin B12193 mg Calcium
0 gper 1 oz - Garlic bread, frozen
3.6 g Protein95 mcg Folate (DFE)0.2 mg Thiamin (B1)
0 gper 1 slice presliced - Cheddar cheese
6.5 g Protein198 mg Calcium7.9 mcg Selenium
0 gper 1 oz - Caviar, black and red, granular
21 g Protein17 mcg Vitamin B1256 mcg Selenium
3.2 gper 3 oz - Roe, cooked, dry heat
24 g Protein9.8 mcg Vitamin B1244 mcg Selenium
1.5 gper 3 oz