Food Sources of Omega-3 - DHA and EPA:
DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are long-chain omega-3 fatty acids commonly found in fish. EPA and DHA can be converted to compounds known as resolvins, which inhibit proinflammatory signaling. EPA and DHA differentially affect the generation of the proinflammatory cytokines. [1] [2]
Dietary Recommendation: at least 0.5g/day of DHA+EPA, or eating fish at least twice weekly (recommended by Academy of Nutrition and Dietetics)
Whitefish
1.206g of 22:6 n-3 (DHA), 0.406g of 20:5 n-3 (EPA),
in 100g of Fish, whitefish, mixed species, cooked, dry heat
Mackerel
1.195g of 22:6 n-3 (DHA), 0.653g of 20:5 n-3 (EPA),
in 100g of Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
Salmon
0.812g of 22:6 n-3 (DHA), 0.415g of 20:5 n-3 (EPA),
in 100g of Fish, salmon, sockeye, cooked, dry heat
Herring
1.105g of 22:6 n-3 (DHA), 0.909g of 20:5 n-3 (EPA),
in 100g of Fish, herring, Atlantic, cooked, dry heat
Sea Bass
0.556g of 22:6 n-3 (DHA), 0.206g of 20:5 n-3 (EPA),
in 100g of Fish, sea bass, mixed species, cooked, dry heat
Smelts
0.536g of 22:6 n-3 (DHA), 0.353g of 20:5 n-3 (EPA),
in 100g of Fish, smelt, rainbow, cooked, dry heat
Trout
0.52g of 22:6 n-3 (DHA), 0.468g of 20:5 n-3 (EPA),
in 100g of Fish, trout, rainbow, wild, cooked, dry heat
Sardine
0.509g of 22:6 n-3 (DHA), 0.473g of 20:5 n-3 (EPA),
in 100g of Fish, sardine, Atlantic, canned in oil, drained solids with bone
Mussel
0.506g of 22:6 n-3 (DHA), 0.276g of 20:5 n-3 (EPA),
in 100g of Mollusks, mussel, blue, cooked, moist heat
Pompano
0.504g of 22:6 n-3 (DHA), 0.224g of 20:5 n-3 (EPA),
in 100g of Fish, pompano, florida, cooked, dry heat
Bass
0.458g of 22:6 n-3 (DHA), 0.305g of 20:5 n-3 (EPA),
in 100g of Fish, bass, freshwater, mixed species, cooked, dry heat
Pollock
0.423g of 22:6 n-3 (DHA), 0.086g of 20:5 n-3 (EPA),
in 100g of Fish, pollock, Alaska, cooked, dry heat
Squid
0.38g of 22:6 n-3 (DHA), 0.162g of 20:5 n-3 (EPA),
in 100g of Mollusks, squid, mixed species, cooked, fried
Oyster
0.353g of 20:5 n-3 (EPA), 0.271g of 22:6 n-3 (DHA),
in 100g of Mollusks, oyster, eastern, wild, cooked, moist heat
Walleye
0.288g of 22:6 n-3 (DHA), 0.11g of 20:5 n-3 (EPA),
in 100g of Fish, pike, walleye, cooked, dry heat
Snapper
0.273g of 22:6 n-3 (DHA), 0.048g of 20:5 n-3 (EPA),
in 100g of Fish, snapper, mixed species, cooked, dry heat
Perch
0.223g of 22:6 n-3 (DHA), 0.101g of 20:5 n-3 (EPA),
in 100g of Fish, perch, mixed species, cooked, dry heat
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Ocean Perch (Rockfish)
0.186g of 22:6 n-3 (DHA), 0.075g of 20:5 n-3 (EPA),
in 100g of Fish, ocean perch, Atlantic, cooked, dry heat
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Dover Sole (Flatfish)
0.168g of 20:5 n-3 (EPA), 0.132g of 22:6 n-3 (DHA),
in 100g of Fish, flatfish (flounder and sole species), cooked, dry heat
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Halibut (Flounder)
0.155g of 22:6 n-3 (DHA), 0.08g of 20:5 n-3 (EPA),
in 100g of Fish, halibut, Atlantic and Pacific, cooked, dry heat
Cod
0.154g of 22:6 n-3 (DHA), 0.004g of 20:5 n-3 (EPA),
in 100g of Fish, cod, Atlantic, cooked, dry heat
Shrimp
0.141g of 22:6 n-3 (DHA), 0.135g of 20:5 n-3 (EPA),
in 100g of Crustaceans, shrimp, mixed species, cooked, moist heat
Catfish
0.137g of 22:6 n-3 (DHA), 0.1g of 20:5 n-3 (EPA),
in 100g of Fish, catfish, channel, wild, cooked, dry heat
Crab
0.101g of 20:5 n-3 (EPA), 0.067g of 22:6 n-3 (DHA),
in 100g of Crustaceans, crab, blue, cooked, moist heat