How much is 1 gram of omega-3 and what determines its price?

December 24, 2025 •

4 min read

According to the NIH, the recommended adequate intake of ALA omega-3s is 1.6 grams per day for adult males and 1.1 grams for adult females, which highlights the importance of these fatty acids. However, the cost of acquiring just 1 gram can vary dramatically depending on the source, whether from supplements, fatty fish, or plant-based options.

Quick Summary

The cost of one gram of omega-3 is not a fixed price and varies significantly based on the source, concentration, and quality. Factors like the type of fatty acid (ALA vs. EPA/DHA), form (supplement vs. food), and market demand all influence the final price.

Key Points

Variable Cost: The price of 1 gram of omega-3 changes significantly depending on whether it comes from supplements, oily fish, or plant-based sources.
EPA/DHA vs. ALA: Direct sources of EPA and DHA (fish, algae) are often more expensive per gram than plant-based ALA, which the body converts inefficiently.
Affordable Foods: Canned fatty fish like sardines and salmon are some of the most cost-effective sources of EPA and DHA per gram.
Processing and Purity: High-quality, purified supplements that remove contaminants command a higher price per gram than standard alternatives.
Supply and Demand: Global factors like fishing seasons and market demand for different omega-3 sources can cause price fluctuations.
Check the Label: To compare supplement costs accurately, always check the concentration of EPA and DHA per serving, not just the total fish oil content.

The question of how much is 1 gram of omega-3 is complex because it's not a single product with a set price tag. The cost is highly dependent on whether you get it from food, like oily fish, or from a dietary supplement. Furthermore, the type of omega-3—ALA, EPA, or DHA—and the quality and processing of the source all play a critical role in the final expense.

The Difference in Omega-3 Sources

Before diving into cost, it's essential to understand the different forms of omega-3. The main types are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found predominantly in fatty fish and algae, and alpha-linolenic acid (ALA), found in plants. The body can convert ALA into EPA and DHA, but the process is very inefficient. This is why direct sources of EPA and DHA are often more sought after and can influence pricing.

Supplements: Cost Per Gram Varies by Type

For many, supplements are the most convenient way to ensure consistent omega-3 intake. The market offers several options, each with a different cost profile.

Fish Oil: A standard 1,000 mg fish oil softgel often contains around 300 mg of total omega-3s (typically 180 mg EPA and 120 mg DHA), not a full gram. This means you'd need several capsules to reach 1 gram of active omega-3, driving up the daily cost. Highly concentrated or 'triple strength' fish oils have a higher EPA/DHA content per capsule but also command a higher price per bottle.
Algal Oil: As a vegan-friendly source of EPA and DHA, algal oil is a premium product. Its manufacturing process, which involves cultivating algae, can make it more expensive per gram compared to standard fish oil. However, its quality and sustainability appeal to a growing market.
Krill Oil: Harvested from small, shrimp-like crustaceans, krill oil also contains EPA and DHA. The concentration of these fatty acids is often lower than in fish oil, and environmental concerns around harvesting can impact its price and availability.

Food Sources: An Affordable Path to Omega-3

For those who prefer whole foods, the cost of 1 gram of omega-3 can be significantly different, and sometimes more economical, particularly for ALA sources.

Fatty Fish (EPA/DHA): Oily fish like salmon, sardines, and mackerel are excellent, bioavailable sources. Canned fish, such as pink salmon or sardines, can be one of the most cost-effective sources of EPA and DHA. Fresh or smoked varieties are typically more expensive per gram.
Plant-Based (ALA): ALA is abundant in various nuts and seeds. Two tablespoons of flaxseed oil contain a substantial amount of ALA, and the cost per gram is very low. Chia seeds, walnuts, and soybeans are other affordable plant sources. However, remember that the conversion to EPA and DHA is inefficient, so you'll need more ALA to achieve the same effect as direct EPA/DHA intake.

Comparison: 1 Gram of Omega-3 Across Different Sources

Determining the true cost of 1 gram of omega-3 requires comparing both concentration and price. This table offers a general idea of the cost and source type, but prices will vary by brand, region, and market conditions.


Source	Primary Omega-3 Type	Approximate Serving for 1g Omega-3	Relative Cost Per Gram
Canned Sardines	EPA & DHA	Approx. 50g (small tin)	Low
Canned Pink Salmon	EPA & DHA	Approx. 150g (half a standard can)	Low
Standard Fish Oil	EPA & DHA	3-4 standard 1g softgels	Medium
Flaxseed Oil	ALA	Approx. 1 tbsp	Low
Walnuts	ALA	1-2 handfuls	Low to Medium
High-Concentrate Fish Oil	EPA & DHA	2-3 advanced softgels	High
Algal Oil	DHA & EPA	Varies by brand	High
Krill Oil	EPA & DHA	Varies, usually multiple softgels	High

Key Factors Influencing the Cost of Omega-3

The price of omega-3 isn't arbitrary. Several factors contribute to the final cost you see on the shelf.

Source Sustainability and Availability: Environmental factors, such as the cancellation of anchovy fishing seasons, directly impact the global supply of fish oil, leading to higher prices. Concerns over sustainable sourcing can drive prices up for some products.
Purity and Concentration: Higher-grade, molecularly distilled supplements that remove contaminants like mercury are more expensive. Concentrated supplements that provide a higher ratio of EPA and DHA per dose also cost more due to the additional processing required.
Form of Omega-3: As mentioned, supplements that provide direct EPA and DHA (fish, krill, algae) are often pricier than plant-based ALA sources, given the body's higher bioavailability of the former.
Brand and Manufacturing: Reputable brands with rigorous quality control, third-party testing, and GMP (Good Manufacturing Practice) certification invest more in their product, which is reflected in the cost.
Market Demand: The growing awareness of omega-3's health benefits increases demand, which can also influence prices, particularly for specific sources like algal oil.

Can you get 1 gram of omega-3 for cheap?

Yes, it is possible to get 1 gram of omega-3 cheaply, particularly if you are focused on ALA from plant-based sources like flaxseed or walnuts. If your goal is EPA and DHA, canned pink salmon or sardines offer a highly cost-effective option per gram. However, 'cheap' supplements may contain lower concentrations of EPA and DHA, requiring more capsules to reach the desired amount and potentially offering lower purity.

Conclusion

Understanding how much is 1 gram of omega-3 is less about finding a single price and more about evaluating the cost per gram across various sources. Supplements offer convenience but vary widely in price based on concentration and source. Whole food options like canned fish or flaxseed oil provide a more economical way to get your omega-3s, but require consideration of the type of fatty acid (ALA vs. EPA/DHA). The best choice depends on your budget, dietary preferences, and nutritional goals, but affordable options are available regardless of your path.

For more information on the various types of omega-3s, visit the National Institutes of Health (NIH) Fact Sheet.

Frequently Asked Questions

While 1,000 mg (1 gram) is a common softgel size, it's not the amount of active omega-3. A typical 1,000 mg fish oil softgel contains only about 300 mg of total omega-3s, with the rest being other fats. You should always check the label for the specific EPA and DHA content.

Food sources like canned sardines or pink salmon can be more cost-effective per gram of EPA and DHA than many supplements. Plant-based sources like flaxseed oil are also very inexpensive for ALA omega-3s.

Price is influenced by several factors, including the omega-3 source (fish vs. krill vs. algae), concentration levels (standard vs. high-potency), and manufacturing processes that ensure purity and remove contaminants like mercury.

Yes. Since the body inefficiently converts plant-based ALA into the more active EPA and DHA, you would need to consume a much larger, and potentially more expensive, quantity of ALA to get the same benefit as a smaller, more concentrated dose of EPA/DHA from supplements or fish.

The most affordable sources of EPA and DHA are often canned pelagic marine fish like sardines or anchovies. For supplements, looking for a standard fish oil that is priced low per capsule can sometimes be a good option, but you must compare the active EPA/DHA concentration.

Not always. Cheaper supplements may have a lower concentration of EPA and DHA, meaning you need to take more capsules per day, negating the savings. They may also undergo less stringent testing for purity and contaminants.

Algal oil is often cited as a highly sustainable source, as it bypasses the need to harvest wild fish. Plant-based ALA sources like flaxseed are also sustainable. For marine sources, look for certifications from organizations like the Marine Stewardship Council.

To calculate the cost per gram of active omega-3, you need to find the total mg of EPA and DHA per serving on the label. Then, divide the bottle price by the total number of servings to get the price per serving. Finally, divide the price per serving by the total mg of EPA and DHA in that serving (then multiply by 1000) to get the cost per gram.