Tool
Omega-3 calculator
How much EPA and DHA do you get from the fish you eat? Enter your weekly portions, see your daily intake against the 250 mg reference and compare it with what 3 softgels of our omega-3 provide.
Your result
0 mg of EPA + DHA per day from your diet
0% of the 250 mg reference
Enter how many portions of fish you eat each week.
Your diet vs 3 softgels of omega-3
Your diet0 mg
3 softgels of Cantabrian Omega-3900 mg
Reference: 250 mg a day
3 softgels provide 900 mg of EPA + DHA every day, 3.6 times the reference, whether or not you eat fish that week.
How much fish does it take?
Weekly portions of each fish to reach the 250 mg daily reference, and to match what 3 softgels of our omega-3 provide: 900 mg a day.
| Fish (85 g portion) | EPA + DHA per portion | Portions/week for 250 mg a day | Portions/week to match 3 softgels |
|---|---|---|---|
| Salmon | 1.83 g | 1 | 3.4 |
| Fresh anchovies | 1.23 g | 1.4 | 5.1 |
| Farmed sea bream | 1.20 g | 1.5 | 5.3 |
| Tinned sardines | 1.19 g | 1.5 | 5.3 |
| Mackerel | 1.02 g | 1.7 | 6.2 |
| Trout | 0.84 g | 2.1 | 7.5 |
| Sea bass | 0.65 g | 2.7 | 9.7 |
| Tinned light tuna | 0.19 g | 9.2 | 33 |
| White fish (cod) | 0.14 g | 13 | 45 |
An indicative calculation. EPA + DHA per 85 g portion from the NIH table (Office of Dietary Supplements); anchovies: USDA FoodData Central, raw; farmed sea bream: INRAN food composition tables (Italy), raw. Reference: EFSA’s adequate intake.
What European regulation recognises
EPA and DHA contribute to the normal function of the heart.
The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA.
How much omega-3 do I need per day?
EFSA sets an adequate intake of 250 mg of EPA and DHA per day for adults.
Which fish provides the most omega-3?
Oily fish: salmon, anchovies, sardines and mackerel are among those that provide the most per portion. Farmed sea bream also provides a good amount.
How much fish do I need to reach the reference?
For example, one portion of salmon or one and a half of anchovies or sardines a week. The table shows the calculation for each fish.
How can I top up my intake?
With oily fish once or twice a week or with a supplement. Our omega-3 provides 900 mg of EPA + DHA in 3 softgels.