CALCULATOR

Omega-3 Calculator

How much EPA and DHA you get from fish, the gap left over, and how many capsules of your product actually close it.

Omega-3 plan

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Daily target–

From fish, averaged daily–

Remaining gap–

Per capsule (EPA + DHA)–

Capsules needed daily–

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Working out your real EPA and DHA intake

Omega-3 recommendations are expressed as combined EPA and DHA, and a common general health target is 250 to 500 mg daily. The confusion arises because supplement labels advertise total fish oil on the front while the EPA and DHA figures sit on the back.

A typical 1000 mg fish oil capsule contains around 300 mg of combined EPA and DHA. The rest is other fats. That means hitting 500 mg daily from such a product takes two capsules, not one, and people who take one capsule assuming it covers them are often at half their intended intake.

Oily fish remains the most efficient source. A 100 g serving of salmon supplies roughly 1500 to 2000 mg of combined EPA and DHA, which is why two servings a week comfortably meets general health targets without any supplement at all. Plant sources supply ALA, which converts to EPA and DHA at a low rate and rarely closes the gap alone.

Reading the label properly

What actually countscombined omega-3 = EPA (mg) + DHA (mg)
capsules needed = daily gap / combined per capsule

Total fish oil weight on the front of the pack is not the number you want.

EPA and DHA in food

Food	Serving	EPA + DHA
Mackerel	100 g	About 2600 mg
Salmon, farmed	100 g	About 2000 mg
Herring	100 g	About 1700 mg
Sardines	100 g	About 1400 mg
Trout	100 g	About 1000 mg
Tuna, canned in water	100 g	About 250 mg
Cod	100 g	About 200 mg
Prawns	100 g	About 300 mg

Two servings of oily fish per week averages to roughly 400 to 500 mg per day, which is why that recommendation appears so consistently in dietary guidance.

Supplement types compared

Type	Typical EPA+DHA per capsule	Notes
Standard fish oil	About 300 mg	Cheapest per mg
Concentrated fish oil	500 to 800 mg	Fewer capsules needed
Triglyceride form	Varies	Somewhat better absorbed than ethyl ester
Cod liver oil	About 200 mg	Also supplies vitamin A and D, watch upper limits
Algae oil	300 to 500 mg	Vegan, supplies EPA and DHA directly
Krill oil	About 100 to 200 mg	Phospholipid form, usually costlier per mg

The ALA conversion problem

Flaxseed, chia and walnuts supply alpha-linolenic acid, the plant omega-3. The body converts ALA to EPA at a low single-digit percentage and to DHA at a rate lower still, with women converting somewhat more efficiently than men. Eating these foods is worthwhile, but treating them as equivalent to oily fish overstates what conversion delivers.

Storage and quality

Fish oil oxidises. Store cool and dark, and discard anything strongly rancid.
Take it with a meal containing fat, which improves absorption and reduces aftertaste.
Third-party testing matters here, since oxidation and contaminant levels vary between products.
High doses can affect bleeding time, which matters if you take anticoagulants.

Frequently asked questions

How much EPA and DHA per day?

250 to 500 mg combined covers general health for most adults. Higher therapeutic intakes should be discussed with a doctor.

Why does my fish oil say 1000 mg?

That is the total oil weight. The EPA and DHA content is usually around 300 mg combined, listed separately on the label.

Can vegans get EPA and DHA?

Yes, from algae oil, which supplies both directly rather than relying on ALA conversion.

Does flaxseed count toward the target?

It supplies ALA, which converts inefficiently. It contributes but rarely covers the target alone.

Sources

National Institutes of Health, Office of Dietary Supplements. Omega-3 Fatty Acids fact sheet. ods.od.nih.gov
EFSA Panel on Dietetic Products. Scientific Opinion on Dietary Reference Values for fats. EFSA Journal, 2010.
Burdge GC, Calder PC. Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reproduction Nutrition Development, 2005.
American Heart Association. Fish and Omega-3 Fatty Acids guidance. heart.org
National Institutes of Health, Office of Dietary Supplements. Nutrient fact sheets. ods.od.nih.gov
NHS. Nutrition and health guidance. nhs.uk
US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2025-2030. dietaryguidelines.gov

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General information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition.