Check daily omega-3 intake.
Omega-3 guidance is expressed per day but oily fish is eaten a couple of times a week, so intake has to be averaged over the week before it can be compared with a daily target. Only the long-chain forms EPA and DHA count here — plant sources supply ALA, which converts to EPA at only a few percent and to DHA barely at all, so ALA is not interchangeable with the fish figure.
Weekly-averaged EPA and DHA
Weekly mg = fish servings x mg per serving + daily supplement x 7; daily average = weekly mg / 7
These figures are population-average estimates for general planning only and are not medical or dietetic advice. Individual energy and nutrient needs vary widely with body composition, activity, medication and health status. Consult a qualified health professional or registered dietitian before making significant changes to what you eat, and especially if you are pregnant or breastfeeding, are under 18, or have a medical condition or a history of disordered eating.
Roughly 1500-2000 mg for 100 g of farmed salmon or mackerel, 800-1000 mg for sardines, about 250-300 mg for canned light tuna and only 30-50 mg for white fish like cod.
Around 250-500 mg a day of combined EPA and DHA covers general cardiovascular guidance, which is what two oily fish servings a week delivers. Therapeutic targets for triglyceride lowering are much higher, typically 2000-4000 mg, and belong under medical supervision.
Not toward this figure. They supply ALA, and conversion to EPA is typically under 10 percent and to DHA under 1 percent, so they cannot be entered as EPA + DHA equivalents.