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.
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).
How we build and check this calculator
This calculator runs entirely in your browser, so the numbers you enter stay on your device. The math behind it is written by hand and tested against worked examples and standard references before the page goes live.
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