Fish Omega-3 LoggerCompare, Calculate & Track EPA/DHA

Compare omega-3 levels across 30 species. Calculate EPA and DHA from your serving and log daily totals.

Calculate Omega-3 from Your Serving

Frying reduces omega-3 by ~25%. Grilling/baking retains ~90%. Values are estimates.

Your Serving Results

3.1grams

191% of daily reference (1.6g)

0.9g

EPA

2.0g

DHA

0.1g

ALA

🟢Mercury: Low

Which Fish Has the Most Omega-3 in Our Database?

Per 100g in USDA FoodData Central entries: mackerel (Atlantic) lists approximately 2.67g total omega-3; salmon (Atlantic, farmed) lists about 2.26g; herring lists about 1.73g; and sardines list about 1.48g.

Lean white fish like cod (0.19g/100g) and tilapia (0.24g/100g) list lower omega-3 values. Use the ranking table in the tool to sort all 30 species by omega-3 content.

High Omega-3 Species in Our Database

These commonly logged species rank among the highest for total omega-3 per 100g in our database. Mercury level is shown as a database attribute only.

Salmon

Omega-3: ~2.26g/100g

Hg: Low

Sardines

Omega-3: ~1.48g/100g

Hg: Very Low

Anchovies

Omega-3: ~1.48g/100g

Hg: Low

Herring

Omega-3: ~1.73g/100g

Hg: Low

Setting a Personal Logging Target

The tracker lets you choose any daily omega-3 total in milligrams and log servings against it. You set your own target — the tool does not prescribe one.

For general context only: the NIH publishes an Adequate Intake (AI) for ALA (a plant-based omega-3) of 1.6g/day for adult men and 1.1g/day for adult women. There is no U.S. Recommended Dietary Allowance (RDA) specifically for EPA and DHA. Our calculator uses 1.6g as a label-style daily reference when showing percentage of a reference amount.

Reference amounts are provided for logging context only. Values are for personal meal logging and journaling only.

EPA vs DHA Explained

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain omega-3 fatty acids found in marine sources. They differ in carbon chain length and typical food sources:

EPA (20 carbons)

  • Found in fatty fish (salmon, mackerel, sardines)
  • 20-carbon long-chain polyunsaturated fatty acid
  • Listed separately in our database entries

DHA (22 carbons)

  • 22-carbon long-chain polyunsaturated fatty acid
  • Common in fatty fish and algae-based foods
  • Listed separately in our database entries

Scientific References

Primary Data Source

U.S. Department of Agriculture, FoodData Central — fdc.nal.usda.gov

1

Fish and Fish By-Products — A Nutritional and Functional Perspective

Frontiers in Nutrition · 2025 · PMC

2

Fish Nutrition and Current Issues in Aquaculture

Journal of Aquatic Food Product Technology · 2014 · ResearchGate

3

Fish Protein and Its Derivatives: Functionality, Biotechnology, and Nutritional Composition

Annual Review of Food Science & Technology · 2021 · ResearchGate

4

Fish Nutrition, Metabolism and Physiology — Research Topic Collection

Frontiers in Marine Science · 2020–2023 · Frontiers

5

Development of Fish Protein Powder as an Ingredient for Food Applications

Journal of Food Science & Technology · 2015 · PMC

Informational Disclaimer

Omega-3 values are sourced from USDA FoodData Central and may vary by fish origin, farming practices, and preparation method.