Free checker

Is there enough omega-3 in your week?

Most people eat fish some days and not others, so a week is the honest unit. Tap what you ate in the last seven days and see what it averages out to: the long-chain omega-3s from fish, and the plant kind from seeds and walnuts, counted separately.

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Who is it for

Target: 250 mg of EPA and DHA a day, and 1.1 g of ALA.

0 mg EPA + DHA a day, of 250 mg

Tap + on what you ate this week

Fish this week: 0 portions, 0 oily · Plant ALA: 0.0 g a day of 1.1 g

Oily fish

Portions in the last seven days, cooked or drained.

Salmon, farmed · 1 fillet (125 g)
about 2,700 mg EPA + DHA
0
Salmon, wild · 1 fillet (125 g)
about 2,300 mg EPA + DHA
0
Herring or kipper · 100 g
about 2,000 mg EPA + DHA
0
Sardines, tinned · 1 tin, drained (90 g)
about 1,250 mg EPA + DHA
0
Rainbow trout · 1 fillet (125 g)
about 1,250 mg EPA + DHA
0
Mackerel · 1 fillet (100 g)
about 1,200 mg EPA + DHA
0
Salmon, tinned (pink) · 100 g
about 1,050 mg EPA + DHA
0

Tuna, white fish and shellfish

Portions in the last seven days, cooked or drained.

Tuna, tinned white (albacore) · 1 small tin, drained (100 g)
about 850 mg EPA + DHA
0
Tuna, tinned light or skipjack · 1 small tin, drained (100 g)
about 200 mg EPA + DHA
0
Cod, haddock or pollock · 1 fillet (140 g)
about 200 mg EPA + DHA
0
Tilapia · 1 fillet (125 g)
about 150 mg EPA + DHA
0
Prawns or shrimp · 85 g
about 100 mg EPA + DHA
0

Capsules and oils

How many in the week: one a day is 7.

Fish-oil capsule, standard · 1 × 1,000 mg capsule
about 300 mg EPA + DHA. Check the label: EPA + DHA is usually about a third of the oil.
0
Fish-oil capsule, concentrated · 1 capsule
about 600 mg EPA + DHA
0
Algal oil capsule (vegan) · 1 capsule
about 300 mg EPA + DHA
0
Cod liver oil · 1 teaspoon
about 900 mg EPA + DHA. Also high in vitamin A: avoid in pregnancy.
0

Seeds, nuts and oils (ALA)

Servings in the week. Counted on their own: they don't add to the EPA and DHA above.

Flaxseed (linseed) oil · 1 tablespoon
about 7.3 g ALA
0
Walnuts · a handful (28 g)
about 2.6 g ALA
0
Flaxseed, whole or ground · 1 tablespoon
about 2.3 g ALA
0
Chia seeds · 1 tablespoon (12 g)
about 2.2 g ALA
0
Canola (rapeseed) oil · 1 tablespoon
about 1.3 g ALA
0
Soybean oil · 1 tablespoon
about 0.9 g ALA
0
Mustard oil · 1 tablespoon
about 0.8 g ALA
0
Edamame · ½ cup
about 0.3 g ALA
0

Don't eat fish, or not sure your supplement is worth it?

Dr. Triveni can look at what you eat in a normal week and build omega-3 in with food you already like.

Book a consultation

Where the numbers come from

Targets: the European Food Safety Authority sets an adequate intake of 250 mg of EPA and DHA a day for adults, with 100 to 200 mg of DHA on top in pregnancy and breastfeeding. The American Heart Association advises one to two seafood meals a week, and the UK's NHS two portions of fish a week, one of them oily. For ALA, the plant omega-3, the US adequate intake is 1.1 g a day for women and 1.6 g for men (1.4 g in pregnancy, 1.3 g when breastfeeding).

Food values are from the US National Institutes of Health omega-3 fact sheet and USDA FoodData Central, scaled to the portions shown and rounded. Farmed and wild fish, and different brands of capsule, vary a lot, so treat the result as a good estimate. The body turns only a small share of ALA into EPA and DHA, which is why the two are counted apart.

General information, not medical advice. If you take blood thinners, have a heart rhythm problem or are pregnant, talk to your doctor before taking fish-oil capsules, and don't stop a prescribed omega-3 on your own.