EPA and DHA Per Serving vs "Fish Oil 1000 mg" on the Label: How to Find the Actual Omega-3
How to find the real EPA and DHA in a fish oil product when the front says "1000 mg": serving size, capsule count and simple arithmetic, with made-up examples and what lab checks found.
Content last updated . This page has not been medically reviewed.
The question
A bottle says "Fish Oil 1000 mg", but how much EPA and DHA is that? Often a lot less. "Fish oil 1000 mg" describes the weight of the oil. EPA and DHA are only some of the fats in it, and they are listed on their own lines. Studies measure and report total omega-3 and EPA plus DHA as separate quantities. [1] This page shows the arithmetic with made-up numbers. It does not say how much anyone should take.Where the numbers live
On a US Supplement Facts panel, the label must list the names and quantities of the dietary ingredients and the serving size. [2] One serving is the maximum amount the label recommends per eating occasion, or one unit (such as one capsule) if there is no recommendation. [2] That means "per serving" may be two or three capsules, not one. Labels in other countries follow their own rules, which we did not review here.Worked examples (hypothetical numbers)
None of these are real products.| Made-up label | Serving | Fish oil | EPA | DHA | EPA + DHA per serving | EPA + DHA per capsule |
|---|---|---|---|---|---|---|
| A: "Fish Oil 1000 mg" | 2 softgels | 2000 mg | 360 mg | 240 mg | 600 mg | 300 mg |
| B: "Fish Oil 1000 mg" (concentrated) | 1 softgel | 1000 mg | 500 mg | 250 mg | 750 mg | 750 mg |
| C: "Omega-3 1200 mg" | 2 softgels | 2400 mg | 400 mg | 300 mg | 700 mg | 350 mg |
Steps: add the EPA and DHA lines, then divide by the number of capsules to compare capsules. Examples A and B both say "1000 mg" on the front, yet one capsule contains 300 mg and the other 750 mg of EPA plus DHA. Example C shows that a "total omega-3" figure can be larger than EPA plus DHA when other omega-3 fats are counted too; one lab study reported total omega-3 and EPA plus DHA as different percentages of the label claim. [1] Read the lines separately. One gram is 1000 milligrams, so 600 mg is 0.6 g.
Reading study amounts
Trials state grams of EPA plus DHA. One four-week trial gave 1.3 g a day, about 816 mg EPA and 522 mg DHA, as six capsules a day. [3] That works out to roughly 217 mg of EPA plus DHA per capsule, so the capsule count says little unless you know what is in each one. Study amounts are not advice. The trial's authors were affiliated with a nutrition products company. [3] For what trials found by use, see Omega-3 evidence by use.Official reference points (not personal advice)
| Group | Figure | Body and year |
|---|---|---|
| Healthy adults and children, general heart health | 250 mg a day of EPA and DHA described as an adequate intake | EFSA (EU), 2012 news story [4] |
| Adults, supplemental EPA plus DHA | Up to 5 g a day did not raise safety concerns | EFSA (EU), 2012 news story [4] |
These are from a news summary of EFSA's opinion. We could not read the NIH Office of Dietary Supplements page (access blocked), so we give no US figure. See Omega-3 high doses and upper limits and the intake reference tables. A clinician or pharmacist decides what is right for a person, especially with medicines, pregnancy or kidney or liver conditions.
Does the label match the lab?
| Study | Market | Products | What it found |
|---|---|---|---|
| Srigley 2014 [5] | US | 46 | EPA and DHA met label declarations in more than 80% |
| Albert 2015 [6] | New Zealand | 32 | Only 3 contained as much EPA and DHA as labeled (erratum later published) |
| Bannenberg 2017 [7] | New Zealand | 47 | 91% complied; authors work for a trade association |
| Nichols 2016 [1] | Australia/NZ | 10 | Total omega-3 exceeded the label for all 10 |
| Pasini 2022 [8] | France | 20 | Only 2.5% did not meet label claims |
| Rucklidge 2020 [9] | New Zealand | 10 | Most within 10% of label |
| Zhou 2025 [10] | China | capsule and bulk | EPA met claim in 64%, DHA in 48% of capsules |
Evidence label: mixed. Methods, labs and years differ, and these are samples of products, not guarantees.
Frequently asked questions
Is "1000 mg of fish oil" the same as 1000 mg of omega-3?
No. It describes the weight of the oil. EPA and DHA are listed on their own lines, and in the made-up examples above they make up only part of it.
What counts as a serving?
In the US, one serving is the maximum amount the label recommends per eating occasion, or one unit if no amount is recommended. [2]
Why do some labels say "total omega-3"?
Total omega-3 and EPA plus DHA are separate measures, and studies report both. [1]
Do products contain what the label says?
Studies disagree by country and year; some found most products matched, others found many did not. [5][6][7]
How much EPA and DHA should I take?
We do not give personal amounts. Official bodies publish levels for stated groups, for example EFSA's 2012 figures. [4] Ask a clinician or pharmacist.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety
References
- Nichols PD, Dogan L, Sinclair A. Australian and New Zealand fish oil products in 2016 meet label omega-3 claims and are not oxidized. Nutrients 2016. Read 2026-10-22.
- FDA, Dietary Supplement Labeling Guide: Chapter IV, Nutrition Labeling (US). Read 2026-10-22.
- Similar EPA and DHA plasma levels achieved with fish oil or krill oil in a randomized double-blind four-week bioavailability study. Lipids Health Dis 2015. Read 2026-10-22.
- EFSA, EFSA assesses safety of long-chain omega-3 fatty acids (2012 news story). Read 2026-10-22.
- Srigley CT, Rader JI. Content and composition of fatty acids in marine oil omega-3 supplements. J Agric Food Chem 2014. Read 2026-10-22.
- Albert BB et al. Fish oil supplements in New Zealand are highly oxidised and do not meet label content of n-3 PUFA. Sci Rep 2015 (an erratum was published in 2016). Read 2026-10-22.
- Bannenberg G et al. Omega-3 long-chain polyunsaturated fatty acid content and oxidation state of fish oil supplements in New Zealand. Sci Rep 2017 (authors include staff of an omega-3 trade association). Read 2026-10-22.
- Pasini F et al. Assessment of lipid quality in commercial omega-3 supplements sold in the French market. Biomolecules 2022. Read 2026-10-22.
- Rucklidge JJ, Shaw IC. Are over-the-counter fish oil supplements safe, effective and accurate with labelling? Analysis of 10 New Zealand fish oil supplements. N Z Med J 2020. Read 2026-10-22.
- Zhou Q et al. Systematically investigating the qualities of commercial encapsulated and industrial-grade bulk fish oils in the Chinese market. Foods 2025. Read 2026-10-22.