Omega-3 Intake Calculator
Fatty Fish Serving (g)
Frequency
Fish Oil Supplement (mg EPA+DHA/day)
Omega-3 fatty acids EPA and DHA (from fish and algae) are essential for heart, brain, and eye health. Most people do not consume enough through diet alone.
- 1WHO minimum: 250–500 mg EPA+DHA per day
- 2Fatty fish: ~2.5g omega-3 per 100g serving
- 3Check supplement labels for EPA+DHA content (not total oil weight)
- 4ALA (flaxseed) converts poorly to EPA/DHA in humans (< 5%)
2 × 150g salmon servings per week=Weekly EPA+DHA = 7.5g = 1,071mg/day — well above target
| Fish | EPA+DHA (g) |
|---|---|
| Mackerel | 2.67g |
| Atlantic salmon | 2.50g |
| Sardines (canned) | 1.44g |
| Herring | 1.63g |
| Tuna (canned) | 0.28g |
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