EPA and DHA: The Numbers That Matter on a Fish Oil Label
Omega-3 products are compared on combined EPA and DHA per serving, which appears on the back panel. The large figure on the front is the weight of the oil, not the omega-3 inside it — a 1,000 mg fish oil softgel might carry 300 mg of EPA and DHA, or double that.
Omega-3 supplements are compared on one figure, and it is not the one printed largest. A capsule described as 1,000 mg of fish oil tells you the weight of oil, not the amount of omega-3 inside it.
Where the real number is
On the back panel, broken out by fatty acid. You will typically see EPA and DHA listed separately, sometimes with a combined total and sometimes with “other omega-3s” alongside. Add EPA and DHA together — that sum is what makes two products comparable.
The gap between the front and back figures is often large. A 1,000 mg softgel might deliver 300 mg of EPA and DHA combined, or double that in a concentrated product. Two bottles with identical front labels can differ two- or threefold on the figure that counts.
EPA and DHA are not interchangeable
They are different fatty acids and products are formulated with different ratios. Fish oil is more often EPA-dominant; algal oil is frequently DHA-dominant. If you are looking for one specifically, the ratio is on the panel — the combined total alone will not tell you.
ALA is a different thing
Flaxseed, chia and walnut products supply ALA, a plant omega-3 that the body converts to EPA and DHA only to a limited extent. A product listing ALA is not equivalent to one listing EPA and DHA, and this is a genuine source of confusion in the category.
Serving size
As always, the panel figures describe a serving, and many omega-3 products state a serving of two or three softgels. A product appearing to offer a high dose may be describing three capsules.
Working out cost properly
Divide the price by the total EPA and DHA in the bottle — servings per container multiplied by EPA plus DHA per serving. Comparing on capsule count or bottle price will systematically favour dilute products.
See krill oil vs fish oil and triglyceride vs ethyl ester forms. Our omega-3 comparison filters by brand, strength and format.
References
- NIH Office of Dietary Supplements — Omega-3 Fatty Acids (Health Professional Fact Sheet)
- NCCIH — Omega-3 Supplements: In Depth