DHA for toddlers: the best foods, safe fish and whether to supplement

How much DHA does a toddler need?

There’s no official daily amount of DHA for toddlers in the U.S. When the National Academies last reviewed omega-3s, they didn’t set intake recommendations for DHA or EPA — the “long-chain” omega-3s found mainly in fish.¹ The only omega-3 with a set figure is ALA, the plant form, because it’s the one the body can’t make. Its Adequate Intake is 0.7 grams a day for ages 1 to 3.¹

So why do parents hear so much about DHA? It’s a building block of cell membranes and is especially concentrated in the brain and the retina of the eye.¹ The FDA describes fish as providing key nutrients that support a child’s brain development, including DHA and EPA.² The body can turn some ALA into EPA and DHA, but only a small fraction — reported rates are under 15% — so eating DHA directly is the practical way to get it.¹

The best DHA foods for toddlers

Fatty fish supplies far more DHA than anything else. The figures below are for a 1 oz toddler serving, scaled from the NIH’s food table (which lists 3 oz portions).¹

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Atlantic salmon, cooked1 oz

≈ 400 mg DHA

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Sardines, canned in tomato sauce1 oz

≈ 250 mg DHA

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Pink salmon, canned1 oz

≈ 210 mg DHA

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Atlantic mackerel, cooked1 oz

≈ 200 mg DHA

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Rainbow trout, cooked1 oz

≈ 150 mg DHA

Egg1 large

≈ 30 mg DHA

Photos: Eaters Collective / Unsplash

Canned light tuna has less, at roughly 55 mg of DHA per ounce, and shrimp about 40 mg.¹ Chicken and beef contain only traces. Some brands of eggs, yogurt, juice, milk and soy drinks are fortified with DHA — check the label if you want a non-fish source.¹

One ounce of salmon, twice a week, is a simple way to put DHA on a toddler’s plate.

How much fish is safe for toddlers?

Fish is worth serving, and the FDA and EPA give clear advice on how much and which kinds. For children, they recommend 2 servings a week from the “Best Choices” list, with serving sizes that grow with your child:²

Best Choices include salmon, sardines, trout, Atlantic mackerel, cod, tilapia, pollock, shrimp, catfish, haddock and canned light tuna.² Albacore (white) tuna is on the “Good Choices” list, which is higher in mercury. Skip these entirely: king mackerel, marlin, orange roughy, shark, swordfish, Gulf of Mexico tilefish and bigeye tuna.² If someone in the family catches fish locally, check for local advisories; if there isn’t one, the FDA suggests eating only one serving that week and no other fish.²

A note where the advice differs

The FDA/EPA chart treats every Best Choice the same. The 2020–2025 Dietary Guidelines add a refinement for toddlers: at up to 2 oz of fish a week, any cooked Best Choice is fine, but if a toddler eats up to 3 oz a week, they suggest sticking to the lowest-mercury options — such as salmon, sardines, trout, shrimp, tilapia, pollock and Atlantic mackerel — rather than canned tuna or cod.³ We follow the stricter version: if your toddler loves fish and eats more than two small servings a week, lean on salmon, sardines and trout, which also happen to be the richest in DHA.

The same Guidelines note that U.S. children eat far less seafood than recommended.³ The 2025–2030 edition again lists omega-3-rich seafood among its healthy-fat foods.⁶

Omega-3s from plant foods

Plant foods supply ALA rather than DHA, and most U.S. children already get enough of it — average intakes for ages 2 to 19 are about 1.3 to 1.6 grams a day, well above the AI.¹ Good sources include canola and soybean oils, walnuts, flaxseed and chia seeds.¹ For example, 1 tablespoon of canola oil has about 1.3 g of ALA.¹

Serve these safely: the AAP lists nuts and seeds among choking hazards for children under 4.⁵ Grind walnuts or seeds into oatmeal or baking rather than offering them whole.

The AAP lists omega-3 fatty acids among the nutrients to watch for children on vegetarian diets.⁴ If your family doesn’t eat fish, DHA-fortified foods are one option, and it’s worth raising at your child’s next checkup.

Do toddlers need a DHA supplement?

For most toddlers, no. There’s no established DHA requirement for children, and food sources plus fortified foods are available.¹ Fish oil is one of the most commonly used non-vitamin supplements among U.S. children,¹ but popularity isn’t proof of need. The research on benefits for children is limited and mixed.¹ In children with ADHD, for example, a review of 10 studies found no overall improvement in behavior measures with omega-3 supplements, though an analysis limited to the higher-quality studies found some improvement in parent-rated behavior.¹

It’s reasonable to ask your pediatrician about a supplement if your child eats no fish at all, follows a vegan diet, or has a medical condition that affects how they eat. Vegetarian omega-3 supplements made from algal oil exist as an alternative to fish oil.¹ Don’t give adult fish oil capsules without checking the dose with your child’s doctor.

For more on how omega-3s fit alongside your toddler’s other needs, see how much protein a toddler needs and how much iron a toddler needs — fish helps with both.

When to talk to your pediatrician

A toddler who eats a little salmon, sardines or trout most weeks, along with eggs and everyday foods cooked in canola or soybean oil, is doing well on omega-3s. You don’t need to count milligrams.

Common questions