Foods high in PUFA 22:6 n-3 (DHA)

Every food and ingredient below is ranked by measured PUFA 22:6 n-3 (DHA) content per 100 g, drawn live from 385 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in PUFA 22:6 n-3 (DHA)

Ranked by PUFA 22:6 n-3 (DHA) per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (G)
1	Fish, caviar, black and red, granular	FNDDS ingredient	3.8
2	Fish, anchovy, european, canned in oil, drained solids	FNDDS ingredient	1.29
3	Fish, salmon, Atlantic, farmed, raw	FNDDS ingredient	1.1
4	Fish, whitefish, mixed species, raw	FNDDS ingredient	0.941
5	Fish, mackerel, Pacific and jack, mixed species, raw	FNDDS ingredient	0.932
6	Fish, herring, Atlantic, raw	FNDDS ingredient	0.862
7	Beef, variety meats and by-products, brain, cooked, simmered	FNDDS ingredient	0.855
8	Fish, mackerel, jack, canned, drained solids	FNDDS ingredient	0.796
9	Fish, Salmon, pink, canned, drained solids, without skin and bones	FNDDS ingredient	0.681
10	Fish, salmon, pink, canned, total can contents	FNDDS ingredient	0.669
11	Fish, swordfish, raw	FNDDS ingredient	0.648
12	Fish, salmon, Atlantic, farm raised, raw	Foundation Food	0.585
13	Fish, herring, Atlantic, pickled	FNDDS ingredient	0.546
14	Fish, shark, mixed species, raw	FNDDS ingredient	0.527
15	Fish, trout, rainbow, farmed, raw	FNDDS ingredient	0.516
16	Fish, sardine, Atlantic, canned in oil, drained solids with bone	FNDDS ingredient	0.509
17	Fish, salmon, sockeye, raw	FNDDS ingredient	0.471
18	Fish, sea bass, mixed species, raw	FNDDS ingredient	0.434
19	Fish, cod, Atlantic, dried and salted	FNDDS ingredient	0.423
20	Fish, pompano, florida, raw	FNDDS ingredient	0.393
21	Mollusks, squid, mixed species, raw	FNDDS ingredient	0.342
22	Fish, salmon, pink, raw	FNDDS ingredient	0.333
23	Fish, salmon, sockeye, wild caught, raw	Foundation Food	0.326
24	Fish, salmon, chinook, smoked	FNDDS ingredient	0.267
25	Fish, snapper, mixed species, raw	FNDDS ingredient	0.26

Lowest in PUFA 22:6 n-3 (DHA)

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (G)
376	Ham, sliced, restaurant	FNDDS ingredient	0.001
377	Sauce, oyster, ready-to-serve	FNDDS ingredient	0.001
378	Soup, chunky chicken noodle, canned, ready-to-serve	FNDDS ingredient	0.001
379	Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	FNDDS ingredient	0.001
380	Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised	FNDDS ingredient	0.001
381	Beef, ground, patties, frozen, cooked, broiled	FNDDS ingredient	0.001
382	Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw	Foundation Food	0.001
383	Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised	FNDDS ingredient	0.001
384	Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised	FNDDS ingredient	0.001
385	Canadian bacon, cooked, pan-fried	FNDDS ingredient	0.001

More on PUFA 22:6 n-3 (DHA)

What PUFA 22:6 n-3 (DHA) is, how it is measured, and where these values come from.

PUFA 22:6 n-3 (DHA) nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.