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Top 5 Common Food Sources of EPA & DHA
Looking to get more EPA & DHA in your diet? Look no further! My team and I have crunched the numbers and did all the math to determine the top 5 common food sources of these omega-3 fatty acids, per serving. Getting enough EPA & DHA as part of a healthy balanced diet is important since a large collection of studies show that getting nutrients from dietary supplements or multivitamins doesn’t improve health outcomes compared to getting nutrients from foods!
| Rank | Food | Nutrivore Score | Serving Size (Raw) | EPA+DHA (mg/serving) | % Daily Value |
|---|---|---|---|---|---|
| 1 | Atlantic Mackerel | 922 | 4 oz / 115 g | 2643.9 | 1058 |
| 2 | European Anchovies, Canned in Oil | 736 | 4 oz / 115 g | 2363.3 | 945 |
| 3 | Herring, Average1 | 876 | 4 oz / 115 g | 1856.7 | 743 |
| 4 | Whitefish, Mixed Species | 663 | 4 oz / 115 g | 1446.7 | 579 |
| 5 | Salmon, Average2 | 712 | 4 oz / 115 g | 1366.9 | 547 |
2Salmon, average includes Atlantic (farmed and wild), chinook, chum, coho (farmed and wild), pink, and sockeye salmon.
Want to know more about this essential nutrient including what EPA & DHA do in the body, how much we need, what happens if we have low levels of EPA & DHA or if we get too much, and even more awesome EPA & DHA rich foods? Keep reading to learn all there is to know!
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What Are EPA & DHA and What Do They Do?
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are long-chain omega-3 fats that play important roles in neurological health, immune function, eye health and vision, inflammation, pain signaling, gut health, fetal development, and some aspects of cardiovascular health (like triglyceride levels and blood clotting). They exert many of their effects by helping form chemical messengers called prostaglandins, thromboxanes, and leukotrienes. EPA and DHA also serve as a structural component of the cell membrane, influencing important properties such as membrane fluidity and permeability. Small amounts of them can be synthesized from a shorter-chain omega-3 fat, alpha-linolenic acid (ALA). Learn more about EPA and DHA here.
EPA & DHA Deficiency
True omega-3 deficiency is extremely rare because the body can release essential fatty acids from fat stores into circulation, even in cases of low intake or fat malabsorption disorders. This mechanism helps prevent acute deficiency, even on fat-restricted diets.
Groups At Risk
Documented omega-3 deficiency cases primarily occurred in the 1970s and 1980s due to parenteral nutrition lacking polyunsaturated fatty acids, combined with glucose solutions that inhibited essential fatty acid release from fat tissue.
Learn more here.
Symptoms of Deficiency
Symptoms of omega-3 deficiency include dry, scaly skin rashes and hair loss. Chronic omega-3 deficiency can also lead to numbness, leg pain, difficulty walking, poor growth in children, and blurred vision, but these side effects are rare. Insufficient EPA and DHA intake may contribute to skin irritation and dryness, mood disorders, joint pain, and dry eyes. Inadequate intake during pregnancy or early life can increase the risk of learning disabilities, ADHD, and aggression. The primary concern with low omega-3 intake is an increased long-term risk of chronic health issues rather than acute symptoms.
Learn more here.
Problems From EPA & DHA Supplements
While omega-3 supplements offer health benefits, they can pose potential issues. DHA may raise LDL cholesterol in people with high cholesterol, and EPA can increase bleeding time and interact with blood thinners. High doses of fish oil may promote lipid peroxidation, particularly if the supplements contain oxidized fats—a common issue in 11–80% of tested products. Proper storage and sourcing of high-quality omega-3 supplements are crucial to avoid oxidation. Additionally, increased vitamin E intake may help offset oxidative damage from higher polyunsaturated fat intake. Always consult a healthcare provider for medical advice before supplementing.
Learn more here.
How Much EPA & DHA Do We Need?
The adequate intake level for omega-3 fats is 1.6 g daily for adult men and 1.1 g daily for adult women (1.4 g daily during pregnancy, and 1.3 g daily while breastfeeding). The following table summarizes the current recommended amounts of EPA & DHA, based on age, gender, or situation though the clinical benefits of omega-3 fats may require a higher intake than these guidelines.
| 6 months to < 12 months | |||||
| 1 yr – 3 yrs | |||||
| 4 yrs – 8 yrs | |||||
| 9 yrs – 13 yrs | |||||
| 14 yrs – 18 yrs | |||||
| 19 yrs – 50 yrs | |||||
| 51+ yrs | |||||
| Pregnant (14 – 18 yrs) | |||||
| Pregnant (19 – 30 yrs) | |||||
| Pregnant (31 – 50 yrs) | |||||
| Lactating (14 – 18 yrs) | |||||
| Lactating (19 – 30 yrs) | |||||
| Lactating (31 – 50 yrs) |
Nutrient Daily Values
Nutrition requirements and recommended nutrient intake for infants, children, adolescents, adults, mature adults, and pregnant and lactating individuals.
More Food Sources of EPA & DHA
Rich sources of EPA and DHA include fish, especially cold-water fatty fish (like salmon, herring, mackerel, sardines, and swordfish), some algae, and cod liver oil. Shellfish like mussels, crab, oysters, and squid also provide long-chain omega-3s. Plant-based sources, such as purslane, contain trace amounts of EPA and DHA, but the type of omega-3 most plants offer is ALA (alpha-linolenic acid), which the body can convert to EPA and DHA, albeit inefficiently, with the process varying based on a person’s gender, genetics, and overall diet. ALA is considered essential, as the body cannot synthesize it. Common ALA sources include flaxseeds, chia seeds, walnuts, and hemp seeds. Due to the extreme individual variation in ALA conversion capacity it is important to ingest some EPA & DHA directly from food.
Best Food Sources of EPA & DHA
The following foods have high levels of EPA and DHA, containing at least 50% of the recommended dietary allowance per serving, or 125 mg, making them our best sources of EPA & DHA. Adding these omega-3 foods is a great step towards getting enough omega-3s in your diet!
Good Food Sources of EPA & DHA
The following foods are excellent or good sources of omega-3s EPA and DHA, containing at least 10% (and up to 50%) or 25mg (and up to 125mg) per serving.
Top 5 Common Food Sources
If you’re looking for top 5 common food sources of other important nutrients check out these posts!
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Foods High in Linoleic Acid
