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Foods Rich in DHA | Complete DHA Content Chart
Which Foods Are Rich in DHA? DHA Content of Common Foods
Obtaining DHA from natural food is the safest way for daily supplementation. Based on the Chinese Food Composition Table (6th Edition) and the Chinese Database of Omega-3 Fatty Acid Content, we list the DHA concentration of typical foods below.
DHA Content of Common Foods (mg/100 g)
| Food | DHA Content (mg/100 g) |
|---|---|
| Schizochytrium (dried) | 20,000–35,000 |
| Norwegian Mackerel | 1,800 |
| Farmed Salmon | 1,400 |
| Hairtail Fish | 1,240 |
| Canned Sardines | 1,100 |
| Pacific Saury | 900 |
| Tuna | 800 |
| Dried Nori | 300 |
| Freshwater Perch | 238 |
| Dried Kelp | 150 |
Dried algae has the highest DHA content among all listed foods. Deep-sea fish are the primary daily sources of DHA, while dried seaweed can act as a good supplementary option.
