Docosahexaenoic acid, or DHA, is a long-chain omega-3 fatty acid that is indispensable for human health. While our bodies can produce small amounts, the conversion process is inefficient, meaning most of our DHA must be obtained through our diet. Primarily found in fatty, cold-water fish, DHA plays a critical role in the brain, nervous system, and retina. Adequate intake is associated with reduced risk of cardiovascular diseases, improved cognitive function, and healthy fetal development. This makes understanding which fish are highest in DHA a key component of a balanced nutrition plan.
The Health Benefits of DHA
DHA’s benefits span from early development to late adulthood. It is a major structural component of the brain's cerebral cortex and the retina, where it aids in vision development. Throughout life, DHA supports cognitive function, memory, and may help mitigate age-related decline. Beyond its neurological role, DHA supports cardiovascular health by lowering triglyceride levels, reducing inflammation, and potentially helping to regulate blood pressure. Including DHA-rich fish in your diet is a flavorful and effective way to support these critical bodily functions.
What are the top fish for DHA content?
Based on nutritional data, several fatty fish stand out as exceptional sources of DHA. Here are some of the most potent options:
- Mackerel: A small, oily fish, mackerel is a powerhouse of omega-3s. A 3.5-ounce (100g) cooked portion of Atlantic mackerel provides a substantial amount of DHA, sometimes exceeding 1,200 mg. It's also an excellent source of vitamin B12 and selenium.
- Salmon: Both wild and farmed salmon offer high levels of DHA. A 3-ounce (85g) cooked serving of farmed Atlantic salmon contains around 1,240 mg of DHA, while wild Atlantic salmon offers a similar amount. Salmon is also rich in high-quality protein and vitamin D.
- Herring: This medium-sized, oily fish is often pickled, smoked, or canned. A 3.5-ounce (100g) serving can contain well over 1,000 mg of combined EPA and DHA. A 5-ounce Atlantic herring fillet is reported to have 1.58g DHA.
- Anchovies: These tiny, flavorful fish are packed with omega-3s. Five small anchovies contain a good dose of DHA, and a 3-ounce serving offers around 770 mg of DHA. They are also a good source of niacin and selenium.
- Sardines: Often sold in cans, sardines are a convenient and economical source of DHA. A 3-ounce (85g) serving of canned sardines in tomato sauce contains approximately 740 mg of DHA. They also provide high levels of calcium and vitamin D if the bones are consumed.
- Trout: Species like rainbow trout offer a healthy dose of DHA. A 3-ounce serving of wild rainbow trout contains about 440 mg of DHA.
Choosing sustainable and low-mercury fish
When incorporating fish into your diet, it's wise to consider sustainability and potential mercury levels. Larger predatory fish like swordfish and some tuna can accumulate higher levels of mercury. Fortunately, many of the fish richest in DHA, particularly smaller, fatty species, are also lower in mercury and more sustainable options. The Monterey Bay Aquarium's Seafood Watch program is an excellent resource for making informed choices about seafood. offers a breakdown of sustainable fish options.
Here’s a look at how some common DHA sources stack up:
| Fish (3 oz / 85g serving) | DHA Content (mg) | EPA Content (mg) | Relative Mercury Level |
|---|---|---|---|
| Atlantic Mackerel (cooked) | ~1,250 | ~900 | Low |
| Wild Atlantic Salmon (cooked) | ~1,220 | ~350 | Low |
| Farmed Atlantic Salmon (cooked) | ~1,240 | ~590 | Low |
| Canned Anchovies | ~770 | ~540 | Low |
| Canned Sardines (in tomato sauce) | ~740 | ~450 | Low |
| Wild Rainbow Trout (cooked) | ~440 | ~400 | Low |
| Albacore Tuna (fresh) | ~1,000* | ~200* | Moderate |
| Canned Light Tuna (in water) | ~170 | ~20 | Low |
*Note: Albacore tuna data is based on 100g, while canned light tuna is 3 oz. DHA content can vary. Use discretion with higher mercury fish.
Considerations and Preparation
To retain the maximum nutritional value of DHA-rich fish, proper preparation is key. Here are some tips:
- Cooking Methods: Grilling, baking, or poaching are excellent cooking methods that preserve omega-3 fatty acids better than deep-frying.
- Fresh vs. Canned: Many canned options like sardines and anchovies retain their high omega-3 content and are convenient to keep on hand.
- Variety is Key: Rotate your fish choices to ensure a balanced intake of nutrients and minimize exposure to potential contaminants.
- Supplements: For those who don't eat fish, algae-based supplements offer a direct source of pre-formed DHA and EPA. Fish oil and cod liver oil supplements are also widely available and effective.
Conclusion
Incorporating DHA-rich fish into your diet is a powerful way to support your brain, heart, and overall health. While many fish contain beneficial omega-3s, species like mackerel, salmon, herring, anchovies, and sardines offer some of the highest concentrations of DHA. By choosing sustainable, lower-mercury options and preparing them correctly, you can easily meet your nutritional needs. Whether fresh, canned, or supplemented, prioritizing DHA is a smart move for a healthier future.
