EXPLORE A NUTRIENT
PUFA 22:6 n-3 (DHA)
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Fatty-acid notation 22:6 specifies 22 carbons and 6 double bonds. Listed forms remain separate. [1] [2]
This reference form does not represent every form included in the USDA quantity.
Description, source and attribution
Reference depiction: docosahexaenoic acid. Formula C22H32O2; PubChem CID 445580; charge 0. This specified form does not represent every form or molecule included in the USDA quantity. The free-acid reference does not imply that food fatty acids are unesterified.
PubChem Compound 445580, 2D Structure. NCBI / National Library of Medicine. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
152 foods with data 54 not reported, excluded from ranking
- Atlantic salmon
Farmed Atlantic salmon, cooked with dry heat.
1.457 g - Atlantic herring
Fish, herring, Atlantic, cooked, dry heat, exactly as identified by USDA.
1.105 g - Atlantic mackerel
Fish, mackerel, Atlantic, cooked, dry heat, exactly as identified by USDA.
0.699 g - Rainbow trout
Farmed rainbow trout, cooked with dry heat.
0.616 g - Canned sardines
Atlantic sardines canned in oil, drained solids with bone.
0.509 g - Blue mussels
Blue mussels, cooked with moist heat.
0.506 g - Oysters
Mollusks, oyster, Pacific, cooked, moist heat, exactly as identified by USDA.
0.5 g - Squid
Mollusks, squid, mixed species, cooked, fried, exactly as identified by USDA.
0.38 g - Snapper
Fish, snapper, mixed species, cooked, dry heat, exactly as identified by USDA.
0.273 g - Canned light tuna
Light tuna canned in water, drained solids; not specified as no-salt-added.
0.197 g - Octopus
Mollusks, octopus, common, cooked, moist heat, exactly as identified by USDA.
0.162 g - Halibut
Fish, halibut, Atlantic and Pacific, cooked, dry heat, exactly as identified by USDA.
0.155 g
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
The nutrient, in context
How to read this ranking
This page compares PUFA 22:6 n-3 (DHA) (PUFA 22:6 n-3 (DHA)), in g per 100 g of food.
Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.
This NIH fact sheet discusses the nutrient family. PUFA 22:6 n-3 (DHA) is the specific USDA measurement on this page. Do not apply family intake recommendations directly to this form or unit; use the definitions, population groups, and food/supplement distinctions in the source.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Omega-3 Fatty Acids: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What are omega-3 fatty acids and what do they do?
Omega-3 fatty acids are found in foods, such as fish and flaxseed, and in dietary supplements, such as fish oil.
The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood.
ALA is an essential fatty acid, meaning that your body can’t make it, so you must get it from the foods and beverages you consume. Your body can convert some ALA into EPA and then to DHA, but only in very small amounts. Therefore, getting EPA and DHA from foods (and dietary supplements if you take them) is the only practical way to increase levels of these omega-3 fatty acids in your body.
Omega-3s are important components of the membranes that surround each cell in your body. DHA levels are especially high in retina (eye), brain, and sperm cells. Omega-3s also provide calories to give your body energy and have many functions in your heart, blood vessels, lungs, immune system, and endocrine system (the network of hormone-producing glands).
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Identity and structure sources
- PubChem Compound 445580: Doconexent · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13