Omega-3: ALA, EPA and DHA
Intake model: one reported food record, food date unconfirmed. References: man aged 19–30. How to read the references.
Clarify. Label total and generic EPA/DHA split are different measurements; verify product split without double-counting.
Linked eating record; usual intake and clinical status unestablished · Reviewed 2026-10-11
Intake confidence: Moderate for label total; low for exact EPA/DHA and full-day ALA. Quantity confidence: Walnuts assumed 15 g; fish can assumed drained amount. Body status: Unassessed.
FDA values describe food labels.
Omega 3 ALA
1.5 g available-value subtotal from food; some foods are unquantified.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| 1.6 g (AI) US National Academies · Food and oral supplements | Not established US National Academies · Food and oral supplements | No FDA Daily Value FDA · Adults and children 4+ |
ALA AI is distinct from EPA/DHA and the fish label total omega 3. A partial estimate just below AI does not establish deficiency.
Food contributions and uncertainty
Values are available for 3 of 13 recorded foods. The displayed number is an available-value subtotal. Product identity and portion assumptions still limit accuracy.
The saved portion/recipe scenarios span 1.3–1.8 g. This is a sensitivity range, not a confidence interval; uncertain food composition and unreported foods can fall outside it.
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| Food | Model portion | Contribution | Source basis |
|---|---|---|---|
| Raw English walnuts | 15 g assumed | 1.4 g | Generic food composition |
| Hass avocado | 150 g assumed | 0.17 g | Generic USDA comparator |
| Trader Joe's Organic raw almonds | 15 g estimated | <0.01 g | Generic USDA comparator |
Unquantified: Trader Joe's European style organic plain nonfat yogurt; Banana; Raspberries; Navel orange; Large beefsteak tomato; Red bell pepper; Trader Joe's Organic basmati rice frozen; RT RT roast chicken meat and skin; RT RT chimichurri; Crown Prince Natural Skinless boneless sardines in olive oil.
Omega 3 EPA
0.41 g available-value subtotal from food; some foods are unquantified.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| Not established NIH ODS · Food and oral supplements | Not established NIH ODS · Food and oral supplements | No FDA Daily Value FDA · Adults and children 4+ |
Model: the fish label total and generic EPA/DHA split are separate, overlapping estimates. The food model does not establish a personal therapeutic dose.
Food contributions and uncertainty
Values are available for 12 of 13 recorded foods. The displayed number is an available-value subtotal. 1 contribution(s) use an incomplete recipe or comparator. Product identity and portion assumptions still limit accuracy.
The saved portion/recipe scenarios span 0.4–0.42 g. This is a sensitivity range, not a confidence interval; uncertain food composition and unreported foods can fall outside it.
Scroll sideways for all columns. With a keyboard, Tab to the scroll area, then use the arrow keys.
| Food | Model portion | Contribution | Source basis |
|---|---|---|---|
| Crown Prince Natural Skinless boneless sardines in olive oil | 80 g assumed | 0.38 g | Generic fish comparator; branded fatty-acid split unverified |
| RT RT roast chicken meat and skin | 299 g estimated | 0.03 g | Generic USDA comparator |
Unquantified: Navel orange.
Provisional or modeled zeros:
- RT RT chimichurri: Partial recipe estimate.
These are model inputs or current label declarations. They do not prove exact absence in the original package.
Omega 3 DHA
0.53 g available-value subtotal from food; some foods are unquantified.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| Not established NIH ODS · Food and oral supplements | Not established NIH ODS · Food and oral supplements | No FDA Daily Value FDA · Adults and children 4+ |
Model: the fish label total and generic EPA/DHA split are separate, overlapping estimates. The food model does not establish a personal therapeutic dose.
Food contributions and uncertainty
Values are available for 12 of 13 recorded foods. The displayed number is an available-value subtotal. 1 contribution(s) use an incomplete recipe or comparator. Product identity and portion assumptions still limit accuracy.
The saved portion/recipe scenarios span 0.51–0.57 g. This is a sensitivity range, not a confidence interval; uncertain food composition and unreported foods can fall outside it.
Scroll sideways for all columns. With a keyboard, Tab to the scroll area, then use the arrow keys.
| Food | Model portion | Contribution | Source basis |
|---|---|---|---|
| Crown Prince Natural Skinless boneless sardines in olive oil | 80 g assumed | 0.41 g | Generic fish comparator; branded fatty-acid split unverified |
| RT RT roast chicken meat and skin | 299 g estimated | 0.12 g | Generic USDA comparator |
Unquantified: Navel orange.
Provisional or modeled zeros:
- RT RT chimichurri: Partial recipe estimate.
These are model inputs or current label declarations. They do not prove exact absence in the original package.
Omega 3 total reported
1.7 g available-value subtotal from food; some foods are unquantified.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| Not established NIH ODS · Food and oral supplements | Not established NIH ODS · Food and oral supplements | No FDA Daily Value FDA · Adults and children 4+ |
Model: the fish label total and generic EPA/DHA split are separate, overlapping estimates. The food model does not establish a personal therapeutic dose.
Food contributions and uncertainty
Values are available for 1 of 13 recorded foods. The displayed number is an available-value subtotal. Product identity and portion assumptions still limit accuracy.
Scroll sideways for all columns. With a keyboard, Tab to the scroll area, then use the arrow keys.
| Food | Model portion | Contribution | Source basis |
|---|---|---|---|
| Crown Prince Natural Skinless boneless sardines in olive oil | 80 g assumed | 1.7 g | Reported package label |
Unquantified: Trader Joe's European style organic plain nonfat yogurt; Trader Joe's Organic raw almonds; Raw English walnuts; Banana; Raspberries; Navel orange; Large beefsteak tomato; Hass avocado; Red bell pepper; Trader Joe's Organic basmati rice frozen; RT RT roast chicken meat and skin; RT RT chimichurri.
Three quantities that must stay separate
ALA is an essential plant omega-3 with an adult male AI of 1.6 g/day; no UL is established. EPA/DHA are long-chain forms from seafood and algae, without separate US RDAs or AIs. ALA conversion to them is limited. NIH ODS: forms and references
A product's total omega-3 claim may encompass several fatty acids. It cannot be relabeled as EPA plus DHA without a verified breakdown, or added to EPA/DHA estimates from the same fish as though these were different nutrients consumed.
What the latest log contains
The latest estimate for my food log is 1.53 g ALA from available values, mainly 1.36 g from the assumed 15 g walnuts. Its portion sensitivity is about 1.25–1.80 g, and ten foods lack an exact ALA value. A partial estimate slightly below an AI does not establish inadequate intake.
The sardine label reports 1.74 g total omega-3 per can. The table separately contains about 0.41 g EPA and 0.53 g DHA for the day, primarily from a generic sardine comparator whose exact match to the skinless, boneless product is unverified. These are useful provisional composition estimates, not an analyzed split of this can. The report was recorded October 10, 2026; eating date unconfirmed.
Attention: Clarify the product breakdown; no increase indicated from this log. Keep the exact label total visible and the comparator clearly marked. A manufacturer EPA/DHA specification would improve the record. Do not double-count them.
Food choice and supplement evidence
Walnuts fit the reported taste preference. An enjoyable small oily fish with modest sodium is a practical source of marine omega-3 s. Compare sodium for the whole drained can, ingredients and flavor; fish oil capsules are not necessary simply because the EPA/DHA split is missing.
In VITAL, 25,871 older adults received marine omega-3 or placebo for a median 5.3 years. The primary combined cardiovascular outcome was not significantly reduced (HR 0.92; 95% CI 0.80–1.06), nor was invasive cancer. Some secondary outcomes, including myocardial infarction, were favorable. This mixed result does not justify claiming that routine supplements prevent all cardiovascular disease, and the population differs from a young training adult. Manson et al., 2019
The formulation and outcomes investigation examines high-dose prescription trials separately. Their patient groups and formulations do not establish my need for treatment.