EPA and DHA are the two long-chain omega-3 fats found in oily fish — the active forms the body uses most readily, unlike the plant omega-3 (ALA) it converts only slowly. DHA is a structural building block of the brain and retina, while both EPA and DHA help calm inflammation and support the heart. They are also what the omega-3 index measures: the proportion of these fats in your red blood cells, a marker that rises directly with how much oily fish you eat.
What is EPA & DHA?
EPA & DHA is a marine omega-3 fat that plays a critical role in building the brain and retina and helping regulate inflammation and a steady heart rhythm. While many general diets overlook it, maintaining optimal levels of EPA & DHA is frequently tracked by people working to optimize their Omega-3 Index.
Top Foods High in EPA & DHA
A data-driven breakdown of the foods with the highest concentration of EPA & DHA per 100 g.
| Food | EPA & DHA |
|---|---|
| Mackerel | 2.3 g |
| Sardines | 0.98 g |
| Salmon (Atlantic) | 0.9 g |
| Rainbow Trout | 0.73 g |
| Mussels | 0.44 g |
| Tuna (canned, light) | 0.22 g |
| Cod | 0.18 g |
| Scallops | 0.1 g |
| Eggs | 0.06 g |
How EPA & DHA Impacts Omega-3 Index
Research links diets rich in EPA & DHA to changes in Omega-3 Index. Optimizing intake of these foods can support healthy Omega-3 Index levels via being incorporated directly into red-blood-cell membranes — which is exactly what the omega-3 index measures.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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