Nutrition

How to Read a Fish Oil Label: EPA, DHA, and What the Numbers Mean

The big number on a fish oil bottle is the total weight of the oil, not the omega-3s inside it. Here is where to find EPA and DHA on the label, and what to compare before you buy.

November 10, 2026 2 min read

Fish Oil EPA, DHA, Omega - How to read the labels - Optimum Mind Movement

Most fish oil labels put a big number on the front. That number is the total weight of the oil in one capsule, and it’s rarely the number you care about. The useful figures are the EPA and DHA amounts, which are usually on the back.

The Two Omega-3s on Most Labels

Fish oil contains several fats, but two show up on nearly every label: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Salmon, herring, mackerel, sardines, and light tuna all contain both. Flaxseed, walnuts, and canola oil contain a different omega-3, alpha-linolenic acid (ALA), which doesn’t appear in the same amounts on fish oil labels.

What Health Canada Says About Intake

Health Canada has not set a daily recommended intake for EPA and DHA. Its guidance for the general population uses an adequate intake of 500 mg of EPA and DHA combined per day.

Read the Back of the Bottle

Turn the bottle over and find the Supplement Facts panel. Look for EPA and DHA listed separately, per serving. For example, a capsule labelled 1000 mg might contain 180 mg of EPA and 120 mg of DHA. In that case you’re getting 300 mg of EPA and DHA per capsule, not 1000 mg.

When you compare products, check these four things:

EPA and DHA per serving, listed separately on the Supplement Facts panel
Capsules per serving, so you can work out the daily total
An NPN or DIN number, which shows the product has been reviewed for sale in Canada
Testing information, if the manufacturer publishes it

Notes on Taking it

If you notice a fishy aftertaste, take your capsules with a meal, choose an enteric-coated product, or keep them in the fridge. Algae-based omega-3 supplements contain EPA and DHA without any fish.

If you take prescription medication, including a blood thinner, check with your doctor or pharmacist before you start a new supplement.

Comparing Value Across Labels

Start with the EPA and DHA number. A bottle with a large total fish oil weight can contain less EPA and DHA than a smaller, more concentrated product. To compare cost, divide the price by the grams of EPA and DHA per bottle.

This article is for general information only and isn’t a substitute for medical advice. Speak with your doctor or pharmacist before starting any supplement.