Salmon raised on farms now has less omega-3 than it used to, but it is still a major source of fatty acids in our diet.
The omega-3 fatty acids DHA and EPA are essential for a healthy and balanced diet. It has been shown that the fatty acids are good for blood count, infant development, brain health, and the immune system. The main source of omega-3 fatty acids in the Norwegian diet is fish and seafood.
Salmon is renowned as one of the best dietary sources of the omega-3 fatty acid DHA But how much DHA is actually in salmon? Here we’ll break down the DHA content in different types of salmon to see how they compare
Why Salmon is a Top Source of DHA
First, why is salmon such a great source of DHA? DHA and EPA are both omega-3 fats that are good for your heart, brain, eyes, and other parts of your body.
Salmon get high levels of DHA because they eat prey fish that contain DHA and EPA. Salmon can also convert some of the ALA omega-3 from plants in their diet to EPA and DHA.
Here are some key reasons salmon contain significant DHA
- Marine ingredients like fishmeal and fish oil in salmon feed contain DHA and EPA.
- Salmon bioconvert ALA from plant sources like soy to DHA and EPA.
- Salmon produce extra DHA and EPA in their tissues beyond what’s present in their feed.
So through their feed and natural processes, salmon end up exceptionally rich in DHA compared to most other protein sources
DHA Levels in Farmed Salmon
Farmed salmon is one of the most popular and affordable types of salmon. Here’s a look at the DHA content in farmed salmon:
- A 3 ounce serving of farmed Atlantic salmon contains 1.24 grams of DHA.
- Farmed salmon fillets contain approximately 500-1000 mg DHA per 100 grams.
- DHA makes up around two-thirds of the total omega-3 content in farmed salmon.
- The exact DHA content depends on the salmon’s diet and stage of growth.
Even though it changes, farmed salmon is always one of the best sources of DHA among fish.
Levels of DHA and EPA have decreased somewhat in farmed salmon over the years as fishmeal and fish oil in feeds has reduced. But farmed salmon still supply a substantial dose of DHA.
Wild Salmon DHA Content
Wild salmon varieties like sockeye, coho, and chinook also provide bountiful DHA. Here are the DHA amounts:
- Wild Atlantic salmon contains 1.22 grams of DHA per 3 ounce serving.
- Other wild Pacific salmon deliver around 500-850 mg DHA per 100 grams.
- Wild salmon have more variation in DHA content depending on species and diet availability.
- Overall, DHA levels in wild and farmed salmon are quite comparable.
No matter which type you choose, salmon remains one of the top sources of DHA among seafood.
Other Fish High in DHA
While salmon tops the charts for DHA content, some other fish also deliver ample amounts:
- Mackerel: 1 gram DHA per 100 grams
- Herring: 0.94 grams DHA per 3 ounce serving
- Sardines: 0.74 grams DHA per 3 ounce serving
- Rainbow trout: 0.44 grams DHA per 3 ounce serving
- Tuna: 0.3 grams DHA per 3 ounce serving
Salmon still leads among its fishy brethren for DHA density. But the above fish make excellent backup options if you need more omega-3s.
How Much DHA Do You Need?
Now that you know how much DHA is in salmon, how much DHA should you aim to eat daily?
The adequate intake (AI) levels for DHA are:
- 120 mg DHA per day for adult women
- 160 mg DHA daily for adult men
- 200 mg DHA per day for pregnant/nursing women
Just one serving of salmon easily meets and exceeds these targets. Consuming salmon just once or twice per week can provide sufficient DHA for most adults.
For pregnant women or strict vegetarians, DHA needs may be higher. Talk to your doctor about whether a DHA supplement makes sense in addition to dietary sources.
Tips for Getting More DHA from Salmon
Here are some tips to reap those healthy DHA benefits from salmon:
- Choose wild-caught Alaskan or sockeye for maximum DHA
- Opt for salmon steak or fillet instead of chunks for more DHA
- Grill, bake or poach instead of frying to prevent DHA loss
- Eat the salmon skin for extra DHA
- Canned salmon also provides substantial DHA
With some salmon in your weekly meal rotation, you can easily meet and exceed your recommended DHA intake. So take advantage of salmon’s stellar DHA content for a boost of healthy omega-3s!
Why does salmon contain less omega-3?
Fishmeal and fish oil, which are sources of omega-3 in salmon, are made from wild fish. When it’s hard to get fishmeal and fish oil, some of the marine ingredients in the feed are switched out for plant-based ingredients to help the salmon grow. Because farmed salmon feed now has more plant-based ingredients, it has less marine omega-3 than it did in the past. Nevertheless, farmed salmon is still a good source of omega-3. One meal with farmed salmon covers a weeks recommended intake of marine omega-3 for healthy people. A dinner portion of farmed salmon (150 grams) will provide an average of 1. 8 grams of EPA and DHA. DHA accounts for well over half of this.
What Happens if You Consumed Omega-3 Fish Oils for 30 Days
FAQ
Is salmon high in DHA?
How much DHA is in a piece of salmon?
Which fish has the highest DHA?
How much EPA and DHA in 100g salmon?
Does a 3 oz serving of fish provide EPA and DHA?
A 3-oz serving of fish provides both EPA and DHA, but the amount of each varies between different species and even within specific subspecies in some cases 2. While the recommended daily intake of omega-3 fatty acids is between 1,100 mg and 1,600 mg for adults, the average intake of these essential fats are far less 1.
How much omega 3 is present in salmon compared to other fish?
Salmon contains 2150 milligrams of omega-3 per serving, which is a good amount. Mackerel for example contains much more, 4580 milligrams per serving, herring 2150 milligrams, oysters 329 milligrams, sardines 1463 milligrams, anchovies 411 milligrams and caviar 1046 milligrams.
Are chinook salmon high in EPA & DHA?
Chinook salmon contains 860 mg of EPA and 620 mg of DHA per serving. Eel and sturgeon also have higher EPA levels than DHA. Some fish are higher in EPA than DHA, providing a different complement of specific fatty acids while still supplying high levels of omega-3 fats altogether.
Are fish high in EPA & DHA?
Some fish are higher in EPA than DHA, providing a different complement of specific fatty acids while still supplying high levels of omega-3 fats altogether. In addition to fish, shellfish also sometimes contain high levels of EPA and DHA 2. Pacific oysters have 750 mg of EPA and 430 mg of DHA in a serving.