Fish oil pills have become increasingly popular as a health supplement due to their high levels of omega-3 fatty acids. Omega-3s provide many health benefits, including reducing inflammation and heart disease risk. However, some people wonder if the calories in fish oil pills will lead to weight gain.
Quick Answers
Here are quick answers to common questions about the calories in fish oil pills:
- Fish oil pills do contain calories, but not many. A typical 1,000 mg fish oil capsule provides around 9 calories.
- The calories come from fat, since fish oil is 100% fat. However, the fats in fish oil are healthy unsaturated fats.
- Consuming a few fish oil capsules per day is unlikely to cause weight gain. The small amount of calories can easily be accounted for through other areas of your diet.
- Higher doses of fish oil, such as 4,000+ mg per day, will provide more calories around 40+ calories. However, this is still a relatively low amount of calories.
- Overall, fish oil calories are not a major concern for most people taking fish oil supplements. The health benefits of omega-3s far outweigh the negligible calories.
Do Fish Oil Pills Contain Calories?
Yes, fish oil pills do contain calories. However, the number of calories in fish oil is relatively low.
Here are some approximate calorie counts for common fish oil supplements:
| Fish Oil Dose | Calories |
|---|---|
| 1000 mg capsule | 9 calories |
| 1200 mg capsule | 11 calories |
| 2400 mg (2 capsules) | 22 calories |
As you can see, a single dose fish oil capsule provides around 9-11 calories. Higher doses of 2, 3, or 4 grams will have more calories, but still not very high amounts.
For perspective, a single tablespoon of olive oil contains 119 calories. So the amount of calories in fish oil is very minimal in comparison to other oils and fats.
Where Do the Calories in Fish Oil Come From?
Fish oil provides calories because it is 100% fat. Gram for gram, fat is the most calorically dense macronutrient, providing 9 calories per gram.
The types of fats found in fish oil are triglycerides containing the omega-3 fatty acids EPA and DHA. Even though they provide calories, these omega-3 fats are incredibly healthy and provide many benefits for your heart, brain, eyes and more.
Can Fish Oil Pills Cause Weight Gain?
It is unlikely that consuming fish oil pills in normal supplemental doses will lead to weight gain.
While fish oil itself provides a small amount fat and calories, a typical daily fish oil dose contains around:
- 100-200 calories for a 2,000-4,000 mg dose
This very low calorie intake is not enough to make a significant impact on your overall energy balance and weight. Even at the higher end of dosing, the calories would equate to only around 2% of a 2,000 calorie diet.
Additionally, studies show that omega-3 fatty acids may increase fat burning, promote fullness and reduce fat storage (1, 2).
The small amount of calories in fish oil pills can generally be offset through other minor adjustments to your diet, without the need for substantial changes.
Can Taking High Doses of Fish Oil Lead to Weight Gain?
While normal supplemental doses are unlikely to lead to weight gain, higher or mega-doses may be more of a concern.
Some people take very high amounts of fish oil, up to 4,000 mg or more per day. At this dosage, fish oil would provide around 40 calories or more just from the fish oil alone.
Additionally, high doses may not provide further health benefits. Taking more than the recommended dosage does not necessarily increase the health effects of fish oil (3).
Overall, getting high amounts of calories from any oil could potentially lead to weight changes over time. Moderation is key, even when it comes to healthy fats from fish oil.
Should You Be Concerned About Fish Oil Calories?
For most people taking regular fish oil supplements, the small amount of calories is nothing to worry about.
As with any supplement, it’s recommended to take the dosage listed on the label or as recommended by your healthcare provider. Taking fish oil as recommended will provide major health benefits with very little impact on calorie intake.
Additionally, here are some other points showing calories should not be a major concern with moderate fish oil use:
- The calories from fish oil come from healthy omega-3 fats, not sugar or other troubling sources.
- You are likely taking fish oil for its benefits, not as a significant source of calories.
- The calories can be offset by making minor diet or exercise adjustments.
- For heart health and other benefits, fish oil calories are far outweighed by the positives.
In moderation, fish oil calories are nothing to stress over. As always, it is smart to be mindful of your overall diet and caloric intake when adding any new supplement.
Should You Take Fish Oil Pills for Weight Loss?
While fish oil is unlikely to cause weight gain, it is also not necessarily a quick fix for weight loss either.
Overall, the evidence does not show that fish oil on its own will lead to major weight loss. However, there are some potential benefits of fish oil for weight loss efforts:
- Increased fat burning – Omega-3s may help increase fat oxidation and energy expenditure (4).
- Appetite control – Fish oil may help regulate hormones that influence feelings of fullness and hunger (5).
- Improved insulin sensitivity – Omega-3s can help reduce insulin resistance, which may favor weight loss (6).
- Reduced fat storage – EPA and DHA may help inhibit new fat cell formation and decrease fat accumulation (7).
While these effects may promote modest fat loss over time, fish oil is not a magic bullet for dropping pounds. Continued exercise, caloric deficit and lifestyle changes are still required.
Additionally, the standard doses in fish oil pills may not be enough to produce significant weight loss effects. Higher supplemental doses in the range of 2-4 grams per day may be required to see a notable impact.
Should You Take Fish Oil with Other Supplements for Weight Loss?
Pairing fish oil with some other complementary supplements could enhance any potential weight loss benefits.
Here are some examples of supplements that may work well alongside fish oil:
- Conjugated linoleic acid (CLA) – CLA is another omega-6 fatty acid that can boost fat burning and metabolic rate (8).
- Green tea extract – The caffeine and antioxidants in green tea may also increase calorie burning (9).
- Carnitine – This amino acid helps transport fat inside cells to be used for energy (10).
That being said, the most important factors for weight loss will still be controlling your calorie intake and increasing physical activity. Supplements may provide a slight boost, but proper diet and exercise are essential.
The Bottom Line
In conclusion, the number of calories in fish oil is low and not a major concern for most people taking supplements.
A typical fish oil capsule provides around 10 calories, mostly from the healthy omega-3 fats EPA and DHA.
Consuming fish oil as recommended is unlikely to cause weight gain. And while not a magic solution, the omega-3s may even promote modest fat burning.
Moderation is still key, even with beneficial heart-healthy fats. But for the average healthy adult, fish oil calories are far outweighed by the multitude of health benefits.
