Which seafood has the highest DHA? Uncovering the best omega-3 sources

November 10, 2025 •

4 min read

Docosahexaenoic acid (DHA) is a critical omega-3 fatty acid, and research indicates it supports brain and eye health throughout life. For individuals seeking dietary sources, the primary question becomes: Which seafood has the highest DHA? While many fish offer this essential nutrient, cold-water fatty fish consistently top the charts as the most abundant sources.

Quick Summary

This article identifies and compares seafood varieties with the highest levels of DHA, including salmon, mackerel, and sardines. It details their nutritional profiles, addresses mercury concerns, and offers tips for incorporating them into your diet.

Key Points

Top DHA Sources: Fatty, cold-water fish like salmon, mackerel, herring, and sardines are the best dietary sources of DHA.
Wild vs. Farmed Salmon: While both are excellent, DHA levels can vary, but both offer substantial amounts per serving.
Smaller Fish, Less Mercury: Smaller fish lower on the food chain, such as sardines and herring, typically have lower mercury levels.
Convenient DHA: Canned sardines and salmon are convenient, affordable, and provide a significant DHA boost.
Mercury Caution: Large predatory fish, including certain types of tuna, should be consumed in moderation due to higher mercury content.
Algae as a Source: Fish get their DHA from micro-algae, and algae oil supplements are a viable alternative for those who don't eat fish.

The Importance of DHA in Your Diet

Docosahexaenoic acid (DHA) is a long-chain omega-3 fatty acid vital for human health, playing a significant role in brain and eye development and function. It also offers cardiovascular benefits by helping to lower triglycerides and reduce inflammation. While the body can convert a small amount of plant-based omega-3s (ALA) into DHA, dietary sources are essential for obtaining sufficient amounts. Seafood, particularly fatty fish, is the most direct and efficient source of DHA.

Top Seafood Sources of DHA

Salmon

Salmon is one of the most popular and widely available sources of omega-3s. A 100-gram serving of cooked, farmed Atlantic salmon contains approximately 1.46 grams of DHA, while wild salmon provides a very similar amount at 1.43 grams. The DHA content can vary, but salmon remains a consistently reliable and delicious option. It's also rich in protein, B vitamins, and minerals like magnesium, potassium, and selenium.

Mackerel

Atlantic mackerel is a small, fatty fish and a nutritional powerhouse. A 100-gram serving of cooked Atlantic mackerel contains about 0.7 grams of DHA, along with 0.5 grams of EPA. Some sources report even higher DHA content, up to 1.6 grams per 100g, depending on the specific type and preparation. Mackerel is also a rich source of selenium and vitamin B12.

Herring

Often sold smoked, pickled, or canned, herring is another excellent source of omega-3s. A 3-ounce (85g) serving of raw herring can provide around 733 milligrams of DHA. It is also a good source of vitamin D and selenium.

Sardines

For an economical and convenient option, canned sardines are hard to beat. A 3-ounce (85g) serving of canned sardines delivers a significant 740 milligrams of DHA and 450 milligrams of EPA. Sardines also offer the benefit of being a great source of calcium and vitamin D due to their edible bones.

Anchovies

These small, salty fish are often used as a flavoring but can be a potent source of DHA. A 3-ounce (85g) serving of anchovies can contain up to 0.77 grams of DHA.

Fish Roe

Fish roe, or caviar, is an extremely concentrated source of DHA. A single tablespoon can provide a notable amount, and per 100g, it contains a very high level of DHA.

Comparison of DHA Content in Common Seafood


Seafood Type	DHA per 100g (Approx.)	Mercury Level	Key Benefits
Wild Salmon	1.43g	Low	High protein, vitamin D, and B vitamins
Atlantic Mackerel	0.7g - 1.6g	Moderate (varies)	Rich in vitamin B12 and selenium
Herring	0.86g (based on 100g)	Low	Good source of vitamin D and selenium
Canned Sardines	0.51g	Low	Excellent source of calcium and vitamin D
Bluefin Tuna	1.14g	High (moderation needed)	Very high omega-3 concentration, but high mercury risk
Anchovies	0.77g (per 3oz)	Low	High in protein and convenient to use

Note: Mercury levels are a significant consideration, especially for vulnerable populations like pregnant women and children.

Choosing the Best and Safest Options

When selecting seafood for its DHA content, it's wise to consider both nutritional value and potential risks like mercury contamination. Smaller, faster-reproducing fish that are lower on the food chain, such as sardines, herring, and anchovies, generally have lower mercury levels. They are also often a more sustainable choice.

Tips for Safe and Healthy Consumption:

Diversify your choices: Don't rely on a single type of fish. By eating a variety of fish and seafood, you can benefit from a range of nutrients while minimizing your exposure to potential contaminants.
Choose smaller, oily fish more often: Prioritize sources like Atlantic mackerel, sardines, and herring. Their high omega-3 content and lower mercury levels make them excellent staples.
Limit larger predatory fish: Reduce your intake of fish like bluefin tuna, marlin, and swordfish, which accumulate higher levels of mercury.
Opt for canned and convenient options: Canned sardines and salmon are shelf-stable, affordable, and excellent sources of DHA. Always check labels for DHA content.
Consider sustainable sourcing: To support healthy ecosystems, look for seafood certified by organizations like the Marine Stewardship Council (MSC).

Conclusion

Ultimately, the question of which seafood has the highest DHA has multiple answers, with fatty, cold-water fish consistently leading the way. While salmon is a popular and potent source, don't overlook other nutrient-dense and often more sustainable choices like mackerel, herring, and sardines. By making informed choices and diversifying your seafood intake, you can effectively boost your DHA levels and support your overall health. Remember that the best approach to nutrition is a balanced one, and seafood offers far more than just omega-3s, providing a symphony of vitamins, minerals, and other vital nutrients.

For additional details on omega-3 fatty acids and health, refer to authoritative resources like the National Institutes of Health.

Frequently Asked Questions

While salmon is very rich in DHA, other options can sometimes provide a higher concentration. Atlantic mackerel, for example, can have a very high DHA content per 100g, while canned sardines offer an excellent and concentrated dose per 3-ounce serving.

Yes, DHA content can vary between farmed and wild fish, but both can be excellent sources. For instance, a 100g serving of farmed Atlantic salmon and wild Atlantic salmon have very comparable amounts of DHA.

Absolutely. Canned seafood like sardines and salmon are excellent, convenient, and affordable sources of DHA. A single 3-ounce can of sardines can provide nearly four times the minimum recommended daily amount of DHA.

Yes, some larger, predatory fish that are high in DHA, such as bluefin tuna and swordfish, can also be high in mercury. Opt for smaller fish like sardines, herring, and salmon, which are generally lower in mercury.

The primary source of DHA for seafood is micro-algae, which can be harvested to produce algae oil supplements. Some plants, like flaxseed and chia seeds, contain ALA, which the body can convert to DHA, but the conversion rate is low.

While fish oil supplements can provide DHA, eating whole fish offers a broader range of beneficial nutrients, including vitamins, minerals, and other fats that work synergistically. It's generally recommended to get omega-3s from food sources whenever possible.

To maximize your DHA intake, focus on regularly consuming fatty, cold-water fish like salmon, mackerel, and sardines. Diversify your choices to benefit from a wider array of nutrients and use cooking methods like baking or grilling to retain the fatty acids.