Omega-3 EPA
EPA (eicosapentaenoic acid) is a long-chain omega-3 fat found almost only in fish, seafood, and algae. The body turns it into signaling molecules that help control inflammation and blood clotting.
250 mg a day of EPA and DHA combined (EFSA)
No separate target for EPA on its own, in the EU or the US
Upper limit · none set; EFSA saw no safety concern up to 1.8 g of EPA alone a day
- Most per 100 g 2.7g Caviar
- Most per portion 1.1g 1 fillet salmon
- Main sources Oily fish then other seafood, fish oil, and algal oil
- Chain length 20 carbons, with 5 double bonds
Daily amount: EFSA adequate intake for EPA and DHA combined. Food figures per 100 g from USDA FoodData Central.
Foods High in Omega-3 EPA
Ranked per 100 g, with what a usual portion gives, limited to 3 foods per category. Foods with a Caltide calorie page link to it.
C
Caviar
0.44 g in 1 tablespoon
2.7g / 100 g
M
Mackerel
1 g in 1 fillet
0.9g / 100 g
S
Salmon
1.1 g in 1 fillet
Nutrition facts
0.86g / 100 g
What EPA Does
EPA sits in the membranes of nearly every cell. When a cell gets a signal, it releases fatty acids from that membrane and turns them into eicosanoids, short-lived messengers that act on blood vessels, platelets, and immune cells.
EPA competes for the same enzymes as arachidonic acid, an omega-6 fat. The messengers made from arachidonic acid tend to drive inflammation and clotting more strongly than those made from EPA, so more EPA in the membrane shifts that balance.
EPA and DHA in Different Fish
Fish carry EPA and DHA in different proportions. In our library, baked salmon has 0.86 g of EPA and 1.13 g of DHA per 100 g, close to an even split. Cod has 0.06 g of EPA against 0.19 g of DHA, so most of its small amount is DHA. Shrimp has about equal amounts of each, under 0.1 g.
Lean white fish keep their fat in the liver, not the flesh, which is why cod liver oil is rich in omega-3 while a cod fillet is not. For the DHA side of the picture, see DHA.
EPA in a Usual Portion
| Food | Usual portion | Per portion |
|---|---|---|
| Salmon | 1 fillet (125 g) | 1.1g |
| Mackerel | 1 fillet (112 g) | 1g |
| Caviar | 1 tablespoon (16 g) | 0.44g |
Making EPA From Plant Omega-3
The body can lengthen ALA, the omega-3 in flaxseed, chia, and walnuts, into EPA, but only a small share of it. That makes plant foods a weak route to EPA, though they still cover the ALA need.
EPA and Heart Health: What the Research Shows
Large trials of everyday fish oil doses, around 1 g a day, have mostly not lowered heart attacks or strokes in the general population. One large trial of 4 g a day of purified EPA in people with high triglycerides who already took a statin did find fewer heart events. That dose is a prescription medicine, not a supplement.
Some trials found a small rise in atrial fibrillation, an irregular heart rhythm, mostly at doses above 1 g a day. That is one reason a high dose belongs under a doctor's care.
EPA Supplements
Supplements are a common source of EPA alongside fish. What matters is the EPA per serving, not the size of the capsule.
- Fish oilA common 1,000 mg softgel has about 180 mg of EPA and 120 mg of DHA. Concentrated oils have more of both.
- Chemical formLabels may say triglyceride, ethyl ester, or re-esterified triglyceride. These are different carriers for the same EPA, so compare the amount per serving.
- Algal oilThe fish-free option. Many products are mostly DHA, so check the EPA line if EPA is what you want.
- Prescription EPAIcosapent ethyl is purified EPA, prescribed at 4 g a day for high triglycerides. It is a medicine, not a supplement.
- Blood thinnersHigh doses may add to the bleeding effect of warfarin and similar medicines. Ask a doctor first.
Sources: NIH Office of Dietary Supplements, EFSA. Not medical advice.
Tracking EPA in Caltide
- Logged automaticallyCaltide adds up the EPA in every food you log and lists it under omega-3 in the Nutrition tab, where the omega-3 total is shown against the amount for your age and sex.
- Supplements count tooAdd your fish oil once with its EPA and DHA per serving as ingredients. Each day you tick it off, both count toward your totals.
Omega-3 EPA Sources and References
The figures and claims on this page are checked against these sources. Food amounts come from USDA FoodData Central.
Questions About Omega-3 EPA
EPA (eicosapentaenoic acid) is a long-chain omega-3 fatty acid with 20 carbons. The body uses it to make signaling molecules involved in inflammation and blood clotting.
There is no target for EPA alone. EFSA sets 250 mg of EPA and DHA combined a day for adults, and the US has no set amount.
In our food library, caviar: 2.7 g per 100 g, then Mackerel (0.9 g) and Salmon (0.86 g). Outside fish and seafood, foods have only traces.
Yes, two ways. The body makes a little EPA from ALA in flaxseed, chia, and walnuts, and some algal oil supplements contain EPA as well as DHA. Check the label, since many algal oils are mostly DHA.
Yes. A common 1,000 mg fish oil softgel has about 180 mg of EPA. Concentrated products have more, and the amount per serving is on the label.
A prescription medicine made of purified EPA, taken at 4 g a day by people with high triglycerides. It is a drug used under a doctor's care, not a dietary supplement.
Baked salmon in our library has 0.86 g of EPA per 100 g, so a 125 g fillet gives a little over 1 g.
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