nutrient
Docosahexaenoic acid (DHA)
DHA is a long-chain omega-3 fatty acid concentrated in neural tissue and the retina.
It is found in seafood and algal sources and is a structural component of selected cell membranes.
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.
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.
Related topics
Polyunsaturated fat includes Docosahexaenoic acid (DHA)
DHA is one member of the polyunsaturated fatty-acid group.
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 AuthorityScientific 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 SupplementsOmega-3 Fatty Acids - Health Professional Fact SheetChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
- NIH Office of Dietary SupplementsVitamin D: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- USDA Agricultural Research ServiceFoodData CentralChecked 2026-09-04
Take it into the kitchen
Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.
Spinach scramble on toast · 12 min →
Tuna & sweetcorn bowl · 8 min →
Sardine & tomato toast · 8 min →
All 40 easy meals →