Omega-3 (EPA+DHA) Intake Planner for simple weekly tracking

Plan and tally weekly EPA+DHA intake

Set a weekly EPA+DHA target, then add fish servings or supplements. The planner totals milligrams for the week, shows percent of your target, and counts fish meals. Information only—follow product labels and medical advice.

Set a weekly target and add your first item to begin.
Your omega-3 weekly log
Item EPA mg/serv DHA mg/serv Servings EPA+DHA (mg) Type Action

Total mg = (EPA + DHA) × servings. Fish meals counter increases when item type is fish and servings ≥ 1. Chips above auto-fill typical EPA+DHA values per 3–4 oz cooked.

Helpful pointers
  • Aim for 2–3 fish meals in a typical week, focusing on salmon, mackerel, herring, trout, or sardines.
  • Check supplement labels for EPA and DHA per serving; some list combined omega-3s—use EPA + DHA values.
  • Balance benefits with sustainability and local advisories. Pregnant or breastfeeding people should follow specific guidance.

Omega-3 (EPA+DHA) intake planner: how to set a goal, log meals, and read labels

This Omega-3 (EPA+DHA) Intake Planner for simple weekly tracking converts common fish servings and supplement labels into a single weekly total, so you can see progress toward your target without spreadsheet work. A practical weekly goal for many adults is in the range of 1750–3500 mg of EPA+DHA. That often fits with two or three fish meals in a week plus optional supplements if needed. If your clinician has given you a specific amount, use that number and keep it consistent week to week.

Fast logging. Use the fish chips to auto-fill a typical EPA+DHA amount per 3–4 oz cooked portion, then enter how many servings you plan to eat this week. For supplements, copy the EPA and DHA values from your label—many products list both per serving—and the planner will total them for you. The meter fills as you add items and shows percent of your weekly target with what remains.

Choosing fish. Salmon, sardines, mackerel, trout, and herring are high-EPA/DHA choices. Light tuna is leaner in omega-3s but still contributes. If you eat larger or smaller portions than 3–4 oz, adjust servings accordingly. For canned fish, check serving sizes and drain weights to avoid over- or under-counting.

Context and safety. Follow local seafood advisories and product labels. People with specific conditions, on anticoagulants, or who are pregnant or breastfeeding should use individualized guidance. This page is educational and not medical advice.

References: NIH ODS: Omega-3 fatty acids consumer fact sheet · American Heart Association: Dietary fats overview

Omega-3 intake planner FAQs

How many fish meals should I plan each week?

Two to three meals of oily fish is a common starting point. Adjust based on preferences, sustainability, and any medical guidance.

My label lists “omega-3s” but not EPA/DHA separately—what do I enter?

Use the combined EPA + DHA value if listed. If only total omega-3 is shown, enter that number as EPA plus DHA for an estimate.

Can I meet my goal with supplements only?

Supplements can help, but many people use a mix of food and supplements. Follow product labels and discuss targets with your clinician.

Do I count ALA from plant oils?

This planner focuses on long-chain omega-3s (EPA and DHA). ALA is beneficial but converts only partially to EPA/DHA.