Part of every cell
Omega-3 fats form part of the membranes surrounding cells.
Omega-3: EPA, DHA and Why They Matter
What omega-3 fats do, where EPA and DHA come from and who should pay closer attention.
Educational guide · Reviewed 26 July 2026What is omega-3 and why is it important?
Omega-3 is a family of polyunsaturated fats. The three best-known forms are ALA, EPA and DHA; fish and seafood provide EPA and DHA directly.
Microalgae→Fish→EPA+DHA
Marine food chain · direct dietary EPA + DHA
What it does for the body.
DHA and the brain
DHA is especially concentrated in the brain and retina.
Heart function
EPA and DHA contribute to the normal function of the heart at an intake of 250 mg a day.
Direct marine forms
The body converts only a limited amount of plant ALA into EPA and DHA, so fish provides a direct dietary source.
When to pay particular attention
Needs are not identical.
Age, life stage, activity and the rest of the diet can change what deserves attention.
- People who rarely eat fish or seafood
- Pregnancy and breastfeeding, with species and food-safety guidance in mind
- People planning a heart-conscious diet
- Anyone comparing oily fish with leaner fish
Food first.
EPA and DHA occur in fish and seafood, particularly oily fish such as sardines, herring, mackerel and salmon. ALA occurs in flaxseed, chia, walnuts, rapeseed and soybean oils.
How do we measure it?
One value. Three useful views.
Per 100 g
A standard basis for comparing different foods and pack sizes.
Per serving
The quantity associated with a stated serving. Serving sizes can differ.
Per package
The calculated total when the entire package is the relevant amount.
We show where every number comes from.
Diplomats Product Nutrition
The value belongs to the exact product, recipe and measurement basis shown. We present it as the product’s number.
Reference Nutrition Data
A scientific food database provides a range for a comparable fish. We mark it with an asterisk and never present it as a laboratory result for the product.
Nutrition Knowledge
Primary health and food-science sources explain what a nutrient does, who should pay attention and how the number is used.
What is omega-3 and why is it important?
Omega-3 is a family of polyunsaturated fats. The three best-known forms are ALA, EPA and DHA; fish and seafood provide EPA and DHA directly.
Why does omega-3: epa, dha and why they matter matter?
Part of every cell: Omega-3 fats form part of the membranes surrounding cells. DHA and the brain: DHA is especially concentrated in the brain and retina. Heart function: EPA and DHA contribute to the normal function of the heart at an intake of 250 mg a day. Direct marine forms: The body converts only a limited amount of plant ALA into EPA and DHA, so fish provides a direct dietary source.
Can a value be assumed from the fish species?
No. Diplomats separates general food education from facts verified for a particular recipe, serving and product.
What does “per 100 g” mean?
It is a standard comparison basis. It lets visitors compare products of different pack and serving sizes using the same amount of food.
How are products recommended?
The Product Finder combines product nutrition, flavour, format and the preferences you select to find the closest match.
What is omega-3?
Omega-3 is a family of polyunsaturated fats. ALA, EPA and DHA are its best-known members.
What is the difference between EPA and DHA?
They are two different long-chain omega-3 fats. DHA is highly concentrated in the brain and retina; EPA is used in cell-signalling pathways. Fish can provide both.
Is canned fish nutritious?
Canned fish can provide protein, fats and micronutrients in a shelf-stable format. The exact nutrition depends on the fish, sauce, oil and drained weight.
Why are some omega-3 values estimated?
Species databases provide useful ranges when a product has not been analysed for that nutrient. We mark those values as references rather than product results.
Primary health and food-safety sources used to review this guide.
Apply the knowledge.
Compare product nutrition on the same per 100 g basis and choose what suits your meal.
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