Find out if your diet provides enough EPA and DHA — the essential omega-3s for brain, heart, and overall health. 🇿🇦 South African fish included
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🇿🇦 South African Science: Research published in the South African Journal of Science shows that Snoek contains 9.11% EPA and 19.70% DHA in its fatty acid profile, making it "very high in protein and can be classified as a low-fat fish which is rich in EPA and DHA." Sardines and other small pelagics are also exceptionally rich in omega-3s.
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📊 Your Omega-3 Intake Score
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~ 0 mg EPA/DHA per week estimated from diet
🎯 Brain health
📖 Omega-3 Content Reference (per 100g serving)
🐟 Snoek
~ 1,800 mg EPA/DHA (9.11% EPA, 19.70% DHA)
1 serving = 1,800 mg
🐟 Sardines
~ 1,200 mg EPA/DHA
1 serving = 1,200 mg
🐟 Salmon (wild)
~ 1,500 mg EPA/DHA
1 serving = 1,500 mg
🐟 Kingklip
~ 800 mg EPA/DHA
1 serving = 800 mg
🐟 Hake
~ 335 mg EPA/DHA (245mg DHA, 24mg EPA)
2 servings/week = ~670 mg
🐟 Mackerel / Anchovies
~ 1,300 mg EPA/DHA
1 serving = 1,300 mg
🐟 Tuna (canned)
~ 400 mg EPA/DHA
2 servings/week = ~800 mg
Source: South African Journal of Science, I&J nutritional data, and international omega-3 databases