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Weekly fish calculator: are you covering your omega-3?

If you train or look after yourself, the fish you eat each week is your main source of omega-3. Tell us how many servings of fish and seafood you eat and we will work out how much EPA and DHA you get on average per day and whether you reach the 250 mg reference.

How many portions of each do you eat a week?

Average EPA and DHA values from the US NIH. The actual content varies with the species, whether it is farmed and how it is cooked.

Your omega-3

EPA + DHA

From fishdaily average
-
EFSA referenceadequate intake for adults
250 mg a day
Where you stand-
-
Fish portionsthe recommendation is 3-4 a week
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What you can do

An approximate estimate with data from the US NIH and the EFSA reference of 250 mg a day. It does not replace professional advice.

EPA and DHA per 100 grams

How much omega-3 each fish provides

How much omega-3 each fish providesFarmed salmon2.2 gSardines1.4 gTinned light tuna0.2 gCod0.16 g
Approximate average values from the US National Institutes of Health 1. Oily fish provides far more than white fish or tinned tuna.

How we calculate

  • EPA and DHA in each fish: we use the average values per serving from the US National Institutes of Health 1. For example, farmed salmon provides about 2.2 g per 100 g; sardines, about 1.4 g; tinned light tuna, about 0.2 g; and cod, about 0.16 g.
  • Daily average: we add up the week's total and divide it by 7.
  • Reference: 250 mg of EPA and DHA a day, EFSA's adequate intake for healthy adults 2 and the amount for the authorised heart claim 4.
  • Servings: the recommendation in Spain is 3-4 servings of fish a week, alternating white and oily fish 3.

Why only fish and seafood

Walnuts, flaxseed and chia provide alpha-linolenic acid (ALA), another omega-3, but the body converts only a small part of it into EPA and DHA. That is why we do not count them.

Your daily reference

Milligrams of EPA and DHA a day

Milligrams of EPA and DHA a dayYou reach the reference02505007501,000 mgReference: 250 mg3 softgels: 900 mg
250 mg a day is EFSA's adequate intake for healthy adults 2. The 3 daily softgels of our Anchovy Omega-3 provide 900 mg.

If you fall short

The simplest option is to add small oily fish, such as sardines, mackerel or fresh anchovies, which are also low in mercury 3. If you do not like fish or cannot manage to eat it often, a supplement covers it: 3 softgels of our Anchovy Omega-3 provide 900 mg a day.

Frequently asked questions

How much omega-3 do I need a day?

The European Food Safety Authority considers 250 mg of EPA and DHA a day adequate for healthy adults. It is also the amount with which the effect of the authorised heart claim is obtained.

Which fish has the most omega-3?

Oily fish: salmon, herring, sardines, mackerel, fresh anchovies and trout. Tinned tuna and white fish, such as hake or cod, provide much less.

How much fish should you eat a week?

The recommendation in Spain is 3-4 servings of fish a week, alternating white and oily fish, and choosing species with less mercury.

What about the omega-3 in walnuts or flaxseed?

They provide alpha-linolenic acid (ALA), another omega-3. The body converts only a small part of it into EPA and DHA, which is why the calculator counts only fish and seafood.

Sources

  1. Office of Dietary Supplements, National Institutes of Health. Omega-3 fatty acids: fact sheet for health professionals. View publication
  2. EFSA. EFSA assesses safety of long-chain omega-3 fatty acids. Press release, 27 July 2012. View publication
  3. AESAN. Recommendations on fish consumption due to the presence of mercury. View publication
  4. Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. View publication

A varied and balanced diet and a healthy lifestyle are important.

Keep reading

Blog

How many omega-3 softgels a day: your dose based on your fish and the label

 Blog

Mercury in fish: which species to limit and how many tins of tuna a week

 Product

Anchovy Omega-3