1,000 mg fish oil is not 1,000 mg omega-3: how to read EPA + DHA
· 4 min read · By Value Servings
Fish oil is where label reading pays off most. Two bottles can both say "1,000 mg" on the front and differ three-fold in the omega-3s you actually take.
Read the back, not the front
The Supplement Facts panel lists EPA and DHA separately, per serving. Watch the serving size: many "high potency" products use two or three softgels per serving.
| What the front says | What the back says (per softgel) | EPA + DHA |
|---|---|---|
| Fish oil 1,000 mg | EPA 180 mg, DHA 120 mg | 300 mg |
| Omega-3 1,200 mg (serving = 2 softgels) | EPA 325 mg, DHA 225 mg per softgel | 550 mg |
| Triple strength 1,400 mg | EPA 650 mg, DHA 450 mg | 1,100 mg |
Illustrative labels. The rule is the same for any bottle: add EPA and DHA, divide by the number of softgels in a serving.
"Total omega-3s" can also include ALA or other fatty acids. EPA and DHA are the ones the research on fish oil is about, so those are the ones to count.
Price per gram of EPA + DHA
Once you know the EPA + DHA in the bottle, divide the price by it. A cheap bottle of 1,000 mg softgels at 30% omega-3 can cost more per gram of EPA + DHA than a pricier concentrate, because you swallow three times as many softgels.
Our list does that math for every bottle and ranks by price per 1 g of EPA + DHA:
| Product | Store | Per 1 g EPA+DHA | vs Nature Made |
|---|---|---|---|
| Piping Rock Triple Strength Omega-3 Fish Oil 1400 mg (850 mg Active Omega-3) · 190 Quick Release Softgels | Piping Rock | $0.15 | 62% less |
| Vitacost Everyday Essentials, Omega-3 Fish Oil, Natural Lemon · 1,000 mg · 150 Softgels | Vitacost | $0.19 | 51% less |
| Micro Ingredients Triple Strength Omega 3 Fish Oil Supplements 4200mg Per Serving · 240-Softgel | Micro Ingredients | $0.21 | 46% less |
| NOW Foods Ultra Omega-3 Fish Oil · 180 Softgels | NOW Foods | $0.21 | 46% less |
| Nutricost Fish Oil Softgels | Nutricost | $0.23 | 41% less |
| Nature Made Fish Oil 1000 mg Softgels · 250 softgels popular brand | Nature Made | $0.39 | — |
Prices checked September 23, 2026. Store prices change; the price at checkout is final. See the full fish oil list
How much EPA + DHA do people take?
- The US has no official daily requirement for EPA and DHA.
- For general health, many organizations suggest eating fatty fish twice a week, which works out to roughly 250–500 mg of EPA + DHA a day on average.
- The American Heart Association has said about 1 g a day of EPA + DHA may be reasonable for people with coronary heart disease, under a doctor's care.
- Prescription omega-3s for high triglycerides use about 4 g a day.
- The FDA says up to 5 g a day of EPA + DHA from supplements is not expected to cause safety problems.
Fish oil can increase bleeding risk at high doses and may interact with blood thinners. Ask a doctor before taking high doses.
Why you burp fish, and what it means
Fishy burps are the most common complaint. They happen because oil floats on top of your stomach contents. They do not automatically mean the oil is rancid.
What helps:
- Take it with a meal, ideally at the start.
- Keep the bottle in the fridge or freezer.
- Split the dose between meals.
- Try an enteric-coated product, which dissolves lower in the gut.
What does suggest oxidation: a strong, sour fishy smell when you open the bottle or bite a softgel, or a product well past its date. Oxidation is measured as peroxide, anisidine and TOTOX values. IFOS (International Fish Oil Standards) tests those, along with contaminants and label accuracy, and publishes results by lot. On our list a bottle shows IFOS only when the store page names it.
Triglyceride vs ethyl ester
Fish oil concentrates come as ethyl esters (EE) or re-esterified triglycerides (rTG). Some studies found rTG is absorbed better, especially on an empty stomach. With a meal that contains fat, the gap is smaller. rTG usually costs more. If you take fish oil with food, pay attention to price per gram of EPA + DHA first and form second.
Frequently asked questions
How much omega-3 is in 1,000 mg of fish oil?
Usually about 300 mg of EPA + DHA (180 mg EPA and 120 mg DHA). Concentrated products hold more; check the Supplement Facts panel.
Why do I burp fish after taking fish oil?
The oil floats on stomach contents. Taking it with a meal, keeping it cold, or using an enteric-coated product usually helps. Burps alone do not prove it has gone bad.
Is flaxseed oil a substitute for fish oil?
Not really. Flax provides ALA, and the body converts only a small share of ALA into EPA and very little into DHA. If you do not eat fish, algae oil provides DHA and sometimes EPA directly.
Is the cheapest fish oil any good?
It can be. Compare price per gram of EPA + DHA, check the date, and prefer a product with IFOS or a similar third-party test if freshness worries you.
What does IFOS mean?
IFOS is a third-party program that tests fish oil lots for EPA and DHA content, oxidation, and contaminants like mercury and PCBs, and publishes the results.
Sources
Compare fish oil per 1 g EPA+DHAEvery price on the list is worked out the same way, and checked daily.
This is general information about prices and labels, not medical advice. Ask a doctor or pharmacist before starting a supplement, especially if you are pregnant, take medication, or have a health condition. We don't sell the products; how we make money.