nutrient
Docosahexaenoic acid (DHA)
DHA is a long-chain omega-3 fatty acid concentrated in neural tissue and the retina.
Educational draft · Human scientific and editorial review pending. About review status
It is found in seafood and algal sources and is a structural component of selected cell membranes.
Food sources
Per 100 g| Food | Per 100 g |
|---|---|
| Atlantic salmon, farmed, cooked (SR Legacy 2018) | 1.46 g |
| Atlantic salmon, farmed, raw (SR Legacy 2018) | 1.1 g |
| Atlantic salmon, farmed, raw | 0.59 g |
| Atlantic sardines, canned in oil (SR Legacy 2018) | 0.51 g |
| Rainbow trout, wild, raw (SR Legacy 2018) | 0.42 g |
Show 5 more foods
| Food | Per 100 g |
|---|---|
| Salmon | 0.33 g |
| Light tuna, canned in water, drained | 0.2 g |
| Braised chicken breast | <0.01 g |
| Braised chicken drumstick | <0.01 g |
| Roasted beef tenderloin | <0.01 g |
About these amounts
These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.
Portions recorded by the source
- Light tuna, canned in water, drained: 1 can (142 g) — 0.28 g.
- Braised chicken breast: 1 piece (174 g) — 0.01 g.
- Braised chicken drumstick: 1 drumstick (104 g) — <0.01 g.
- Roasted beef tenderloin: 1 roast (462 g) — <0.01 g.
The source records and EFSA guidance are linked in References below.
How it works
A membrane-rich omega-3
DHA is especially abundant in the brain and retina, where membrane composition matters. It can be obtained preformed from seafood or algal sources; conversion from ALA is limited and should not be treated as equivalent supply.
Related topics
Polyunsaturated fat includes Docosahexaenoic acid (DHA)
DHA is one member of the polyunsaturated fatty-acid group.
Evidence: Established · Source checked 2026-09-05 · Sources: European Food Safety Authority: Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol
Worth knowing
EFSA groups DHA with EPA. For adults, EFSA sets an adequate intake of 250 mg/day for EPA plus DHA combined.
A closer look
Life-stage context changes values
EFSA describes additional preformed DHA considerations for pregnancy and lactation and a separate infant value. Those population references should not be turned into a universal adult target.
Preformed DHA differs from ALA
Algal and seafood sources provide DHA directly, while ALA reaches DHA only through a limited conversion pathway.
References
Source-checked local draft.
Human editorial review pending.
- European Food Safety Authority (opens in new tab)Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterolChecked 2026-09-05
- NIH Office of Dietary Supplements (opens in new tab)Omega-3 Fatty Acids - Health Professional Fact SheetChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research Service (opens in new tab)FoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research Service (opens in new tab)FoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
- NIH Office of Dietary Supplements (opens in new tab)Vitamin D: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- USDA Agricultural Research Service (opens in new tab)FoodData CentralChecked 2026-09-04
Take it into the kitchen
Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.
Lemon mackerel green bean potatoes · 25 min →
Ginger soy salmon rice · 20 min →
Lemon salmon pea pasta · 20 min →
Compare meals by docosahexaenoic acid (dha) →