Nutrient Intake Calculator - Docosahexaenoic Acid (DHA)

Nutrient Intake Calculator - Docosahexaenoic Acid (DHA)

Please input the number of portions consumed in a week 請輸入一星期內食用了的食物份量
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Seafood 海產類
Salmon 三文魚
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 1238 mg
-
+
Total:
0
Tuna 吞拿魚
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 970 mg
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+
Total:
0
Salmon, raw 三文魚 (生)
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 948 mg
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+
Total:
0
Tuna, raw 吞拿魚 (生)
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 757 mg
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+
Total:
0
Bass 鱸魚
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 638 mg
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+
Total:
0
Mackerel fish 鯖魚
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 594 mg
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+
Total:
0
Canned tuna, in water, drained 水浸吞拿魚罐頭 (瀝乾)
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 535 mg
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+
Total:
0
Canned sardines, in oil with bones, drained 油浸沙甸魚罐頭 (包括魚骨, 瀝乾)
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 432 mg
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+
Total:
0
Mussels 青口
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 430 mg
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+
Total:
0
Halibut 比目魚
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 428 mg
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+
Total:
0
Squid 魷魚
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 323 mg
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+
Total:
0
Snapper 鯛魚
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 232 mg
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+
Total:
0
Oyster 蠔
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 230 mg
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+
Total:
0
Oyster, raw 蠔 (生)
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 173 mg
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+
Total:
0
Octopus 八爪魚
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 138 mg
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+
Total:
0
Cod fish 鱈魚
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 131 mg
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+
Total:
0
Clams 蜆
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 124 mg
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+
Total:
0
Crab 蟹
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 123 mg
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+
Total:
0
Shrimp 蝦
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 120 mg
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+
Total:
0
Lobster 龍蝦
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 118 mg
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+
Total:
0
Fish soup 魚湯
(1 cup / 233 g | 1 杯/ 233 克)
Approx. DHA level 114 mg
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+
Total:
0
Scallop 扇貝/ 帶子
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 88 mg
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+
Total:
0
Meat 肉類
Chicken meat 雞肉
(Palm size / 85 g / 3 oz | 手掌大小 / 85 克 / 3 安士)
Approx. DHA level 77 mg
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+
Total:
0
Egg 蛋類
Egg, must include yolk 雞蛋 (包括蛋黃)
(One whole (large) / 50 g / 1.8 oz | 一隻大蛋 / 50 克 / 1.8 安士)
Approx. DHA level 20 mg
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+
Total:
0
Estimated weekly total DHA intake (mg/week) 每週DHA估計攝取量 (毫克/週)
0
Estimated average daily DHA intake (mg/day) 每日DHA估計攝取量 (毫克/日)
0

 

Note: These calculated values are estimations and for reference only. DHA level may vary according to food sources and cooking methods.
 

Recommended DHA intake

The below table shows the adequate intake (AI) for different population groups from the 2013 Chinese DRIs.9

Life stages Recommended DHA intake
0 – < 4 years 100 mg/day
Adults Not determined in Chinese DRI - Note EFSA has established an AI of 250 mg/day DHA plus eicosapentaenoic acid (EPA)10
Pregnant women 200 mg/day - Note European experts stated that a higher intake of 600 – 800 mg/day may provide greater protection against early preterm birth11
Lactating women 200 mg/day

 

Special note on methylmercury in fish and food safety

Fish is often a good source of DHA, but it can also be a major source of methylmercury in the diet, where high level consumption may damage the brain of the developing foetus, infant and young child12. Fish that are both good DHA sources and low in methylmercury include salmon, sardine and mackerel (鯖魚)12. Other tips to reduce risk of over consumption include:

  • Eat a variety of fish and avoid large predatory fish or other high level fish including tuna, shark, swordfish, marlin (旗魚), splendid alfosino (金木鯛) etc.
  • Methylmercury level in canned tuna depends on the species used. Skipjack tuna may be consumed, while species with higher level of methylmercury such as albacore tuna should be avoided.
     

Other articles that you might be interested in:

Interview with Dr. Susan Carlson – Fats of life: DHA and its role in different life stages


References:

  1. Lauritzen L et al. Nutrients. 2016;8:6.
  2. Weiser MJ et al. Nutrients. 2016;8:99.
  3. Carlson SE et al. Am J Clin Nutr. 2013;doi:10.3945/ajcn.112.050021.
  4. Colombo J et al. Pediatr Res. 2016;80(5):656-662.
  5. The Dietitians of Canada. Food sources of omega‐3 fats. 2013.
  6. USDA National Nutrient Database for Standard Reference Release 28.
  7. Academy of Nutrition and Dietetics. Serving size vs portion size is there a difference. Available at: https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-difference. Accessed on 04May2020.
  8. Hong Kong Department of Health Student Health Service. Caloric value of common food. Available at: https://www.studenthealth.gov.hk/english/resources/resources_bl/files/caloric_value_common_food.pdf. Accessed on 04May2020.
  9. Chinese Nutrition Society. Chinese DRIs Handbook. 2013.
  10. European Food Safety Authority. EFSA J. 2010;8(3):1461.
  11. Koletzko B et al. Ann Nutr Metab. 2014;65(1):49-80.
  12. Hong Kong Department of Health. Healthy eating during pregnancy and breastfeeding. Available at: https://www.fhs.gov.hk/tc_chi/health_info/woman/20036.html. Accessed on 06May2020.

 


WYE-EM-092-APR-20