Omega-3 Intake Calculator
Calculate recommended daily omega-3 intake (EPA + DHA) from age, diet type, and health goals.
Includes food sources and fish oil supplement dosage guidance.
Recommended Daily Omega-3
How Omega-3 Intake Is Calculated
Omega-3 fatty acids come in three main forms: ALA (plant-based), EPA, and DHA (both from marine sources). EPA and DHA have the strongest evidence for cardiovascular and brain health.
Recommended Intakes:
| Organization | EPA + DHA Recommendation |
|---|---|
| WHO | 250–500 mg/day (healthy adults) |
| American Heart Assoc. | 1,000 mg/day (heart disease) |
| EFSA (Europe) | 250 mg DHA + 250 mg EPA/day |
| ISSFAL | 500 mg EPA+DHA/day minimum |
ALA Adequate Intake (AI):
- Men: 1.6 g/day
- Women: 1.1 g/day (Conversion of ALA to EPA/DHA is less than 15% efficient)
Omega-3 Content of Common Foods (per 100g):
- Atlantic mackerel: 2,670 mg EPA+DHA
- Salmon (wild): 2,260 mg EPA+DHA
- Sardines (canned): 1,480 mg EPA+DHA
- Tuna (canned, light): 270 mg EPA+DHA
- Flaxseed: 22,800 mg ALA (but only ~15% converts)
- Walnuts: 9,080 mg ALA
- Chia seeds: 17,830 mg ALA
Worked Example: Meeting 500 mg/day EPA+DHA target with food:
- 2 servings (200g total) of sardines/week = 1,480 × 2 × 200/100 / 7 = 845 mg/day average ✓
- OR 1 serving salmon per week = 2,260 × 150/100 / 7 = 484 mg/day — close but slightly under
Supplement Note: Fish oil capsules typically contain 180 mg EPA + 120 mg DHA per 1,000 mg capsule. Look for triglyceride form (better absorption than ethyl ester form).