Welcome to Create-a-Meal, your online DHA calculator.

Below are foods typically eaten for breakfast, lunch, dinner and snacks. To find out how much DHA is in each food, check the box next to the food and click on the 'Calculate Total' button. Or, select the foods you might eat in a day and calculate the total DHA content for your entire selection.

Nutritional information obtained from the USDA Nutrient Database.

Breakfast Foods

  
scrambled eggs 2, large
smoked salmon (lox) 3 oz.
sausage links (pork) 2 links (48g)
biscuit with egg and bacon 1 sandwich
raisin bran cereal 1 cup
plain bagel, toasted 1
instant oatmeal 1 packet
grapefruit 1/2, large
coffee 1 cup
pancakes with butter and syrup 2
white bread, toasted 1 slice
butter 1 pat (5g)
skim milk 1 cup
orange juice 1 cup
corn flakes 1 cup
bran flakes 3/4 cup
banana 1, medium
wheat bread, toasted 1 slice
bacon 1 slice
doughnut, honey glazed 1, large
English muffin, wheat 1
waffle, plain, frozen 1 square
fruit toaster pastry 1
croissant 1, medium
cream of rice 1 cup
blueberry muffin 1
2% milk 1 cup
soy milk 1 cup
tea 6 oz.
cream of wheat 1 cup

Lunch Foods

  
tuna salad 3 oz.
smoked whitefish 3 oz.
potato salad 1 cup
ham and cheese sandwich 1 sandwich
chicken fillet sandwich 1 sandwich
taco salad with chili con carne 1.5 cups
macaroni and cheese, unprepared 1 serving (70g)
clam chowder soup 1 cup
chicken nuggets 6 pieces (96g)
french fries fast food medium
white bread 1 slice
cola 1 can
coleslaw 1/2 cup
vanilla yogurt, lowfat 8 oz.
fruit variety yogurt, lowfat 8 oz.
black bean soup 1 cup
chicken noodle soup 1 cup
turkey breast, sliced 1 serving, 28g
tuna, light, canned in water, drained 1 can (165g)
tuna, white, canned in water, drained 1 can (172g)
soft tofu 1 cup
cottage cheese, lowfat 1 cup
tomato soup 1 cup
peanut butter 2 Tbsp.
applesauce 1 cup
bean and cheese burrito 100g

Dinner Foods

  
steamed crab 3 oz.
broiled salmon 3 oz.
cheese pizza 1 slice
hamburger, plain 1 sandwich (137g)
hotdog, beef 1 (45g)
steamed broccoli 1 cup
baked beans 1 cup
baked potato 1
onion rings 8-9 rings
red wine 3.5 oz.
fish sticks 1 stick (28g)
beer 1 can
chicken breast, roasted half a breast (86g)
fried chicken 2 pieces
refried beans 1 cup
Ham 3 oz.
Italian sausage (pork) 1 link (67g)
Beef, porterhouse 3 oz.
steamed shrimp 4, large
spaghetti 1 cup
tuna, yellowfin 3 oz.
swordfish 3 oz.
sweet potato 1, medium
green beans 1 cup
Dinner roll 1
cornbread 1 piece
catfish, fried, breaded 1 fillet (87g)
spinach, raw 1 cup

Snack Foods

  
popcorn 1 cup
beef jerky 1 piece
granola bar 1 bar
potato chips 1 oz.
pretzels 1 oz.
tortilla chips 1 oz.
chocolate pudding 1 snack size (4 oz.)
fruit leather roll 1 small
trail mix 1 oz.
peanuts, dry roasted, salted 1 oz.
fig bars 2 bars
ice cream, vanilla 1/2 cup
carrots, raw 1 cup
rice pudding 1 can (5 oz.)
egg custard 100g
tapioca pudding 1 snack size, 4 oz.
peach 1
plum 1
apple 1
brownies 1 square (56g)
animal crackers 1 cracker
saltines 1 cracker
sugar cookies 1 cookie (15g)
graham crackers 1 cracker (14g)
walnuts, english, shelled 1 oz. (14 halves)
flaxseeds, whole 1 tsp.
soybeans, green, boiled 1 cup
kelp, raw 2 Tbsp.
Calculate Total

The daily menu you've created provides milligrams of DHA.