Fish oil tablets have become increasingly popular as a health supplement in recent years. With benefits for heart health, brain function, and more, it’s no wonder many people are eager to add them to their daily regimen. But an important question remains – do fish oil pills contain any calories?
The short answer
Fish oil tablets do contain calories, but the amount is very small. On average, a 1,000 mg fish oil softgel provides around 9 calories. Since the recommended daily intake is around 500-1000 mg, fish oil capsules add under 10 calories to your daily calorie intake.
Where do the calories in fish oil come from?
The calories in fish oil softgels come directly from the oil itself. Fish oil is a fat, and all fats provide 9 calories per gram. The main nutrients in fish oil are EPA and DHA omega-3 fatty acids. While these fatty acids provide enormous health benefits, they are still fats that contain calories.
Most fish oil capsules provide 30% or more EPA and DHA per softgel. The remaining composition is other omega-3s, omega-6 and omega-9 fatty acids, and vitamin E. So the 9 calories per softgel represents the total fat content, including essential omega-3s and other fatty acids.
How many calories in different doses of fish oil?
Since the calories come directly from the fish oil itself, the number of calories varies based on the dosage. Here is the calorie count for different amounts of fish oil:
- 500 mg fish oil softgel – 5 calories
- 1000 mg softgel – 9 calories
- 1500 mg softgel – 14 calories
- 2000 mg softgel – 18 calories
Typically the recommended daily fish oil intake ranges from 500mg to 1000mg, though some health experts recommend higher doses of 1500mg or more. For reference, a standard 1000mg dose would provide under 10 calories per day.
How do fish oil calories compare to other oils?
Compared to other common oils, fish oil is very low in calories:
| Oil | Calories per tablespoon |
|---|---|
| Fish oil | 45 calories |
| Olive oil | 119 calories |
| Coconut oil | 117 calories |
| Vegetable oil | 120 calories |
Per tablespoon, fish oil contains around 45 calories, while other cooking oils provide 117-120 calories. However, fish oil is rarely consumed by the tablespoon. In supplement form, the dosage is far lower, keeping calories minimal.
Do liquid fish oil supplements have calories?
Like softgels, liquid fish oil supplements also contain calories. The concentration of EPA and DHA may vary compared to softgels, but there are still calories from fat in liquid fish oil.
For example, a teaspoon of liquid fish oil supplement may provide around 50mg of combined EPA and DHA. Since fish oil provides 9 calories per gram, that 50mg dose would contain around 0.45 calories.
A tablespoon (15ml) of liquid fish oil would have over 100mg of omega-3s and around 4 calories. The calorie count scales up or down depending on the dosage.
The bottom line on fish oil calories
While fish oil does contain calories, the amount is very minimal compared to other oils and fats. With powerful benefits for heart health, brain function, and inflammation, fish oil is a safe supplement choice with little impact on calorie intake.
In doses under 1000mg, fish oil softgels add less than 10 calories per day. Even in higher therapeutic doses above 1000mg, fish oil calories remain very low.
Fish oil provides healthy fats that are essential for health. The small amount of calories in fish oil softgels or liquid should not deter anyone from supplementing this beneficial omega-3 fat.
The unique benefits of fish oil
With very little caloric impact, fish oil offers quite an impressive repertoire of evidence-based health benefits. Here is a closer look at some of the top benefits of fish oil:
Heart health
The omega-3s EPA and DHA found in fish oil support heart health in several ways. Studies show fish oil benefits heart health by:
- Reducing triglycerides
- Lowering blood pressure
- Slowing atherosclerosis
- Preventing plaque buildup
- Improving arterial health and flexibility
- Reducing inflammation
- Lowering risk of abnormal heart rhythm
With cardiovascular disease being the #1 cause of death worldwide, fish oil is one of the simplest ways to lower risk.
Brain health
The brain needs omega-3s for optimal function, especially DHA. Fish oil improves brain health and cognition by:
- Enhancing neuron communication
- Boosting dopamine
- Increasing acetylcholine
- Improving focus, memory, and reaction time
- Elevating mood and emotional wellbeing
- Protecting neural tissue
- Lowering risk of dementia
Research shows fish oil benefits brain development in fetuses, infants, and children. It also prevents cognitive decline associated with aging.
Inflammation
The omega-3s in fish oil have potent anti-inflammatory effects. Fish oil lowers inflammation by:
- Balancing inflammatory mediators
- Lowering cytokine production
- Reducing C-reactive protein
- Easing joint pain
- Improving respiratory conditions like asthma
Chronic inflammation contributes to nearly all chronic diseases, making fish oil a broad-spectrum inflammation fighter.
Vision health
DHA specifically benefits eye health and vision. It helps prevent vision loss by:
- Preventing macular degeneration
- Lowering risk of cataracts
- Easing dry eye syndrome
- Improving retina function
- Boosting visual acuity
High DHA intake from fish or fish oil helps ensure optimal eye health with aging.
Metabolic health
The omega-3 fatty acids in fish oil benefit nearly every aspect of metabolic health. Fish oil:
- Improves insulin sensitivity
- Lowers blood sugar
- Reduces fat storage
- Increases fat burning
- Boosts metabolic rate
With obesity and diabetes reaching epidemic proportions, optimizing metabolism through fish oil supplementation delivers major benefits.
Choosing the best fish oil supplement
With so many fish oil brands available, choosing a quality supplement is key. Here are some tips for selecting the best fish oil supplement:
- EPA/DHA content – Look for a total EPA/DHA content of at least 500mg per serving.
- Third-party tested – Choose a fish oil brand that is IFOS or NSF Certified for purity.
- Concentrated formula – Find a supplement providing maximum omega-3s in fewest softgels.
- Sustainably sourced – Select a brand using sustainably harvested fish oils.
- Reputable brand – Stick to well-known, trustworthy supplement companies.
- Minimal additives – Avoid lots of unnecessary fillers, dyes, stabilizers.
With a quality fish oil supplement, you can gain all the health benefits of fish oil’s omega-3s with minimal caloric impact.
Should you be concerned about fish oil calories?
For most people, the tiny amount of calories in a fish oil supplement is nothing to worry about. Even at doses of 2000-3000mg daily, fish oil adds less than 30 calories to your diet.
However, people following very low calorie diets may want to account for the small amount of fat calories from fish oil capsules. This includes people aiming for less than 1000 calories per day.
For the average person consuming around 2000 calories daily, the fewer than 10 calories from a fish oil supplement get lost in the rounding. But for those tracking every calorie, the fish oil calories may be relevant.
Additionally, high therapeutic doses of fish oil capsules or liquid could have a minor cumulative impact. Consuming 10 or more grams per day would provide around 90 calories just from the fish oil itself.
But for most supplementers taking less than 2 grams per day of fish oil, the number of calories is negligible and nothing to worry about.
Weighing benefits vs calories
Considering the enormous health benefits, fish oil is well worth the minimal calorie cost for most people. The calories are nothing compared to the positive effects of fish oil on heart health, brain function, inflammation, vision, and metabolism.
However, as with any supplement, speak with your doctor about the appropriate fish oil dosage for your needs. For some individuals, the calorie count may be a relevant consideration.
But for most people, the benefits of fish oil drastically outweigh the negligible calories. Fish oil remains one of the safest, most effective daily supplements to improve overall health.
How to minimize calories from fish oil
If you are monitoring calorie intake closely, there are a few simple tips to minimize the calories from fish oil:
- Take fish oil with meals – You’ll burn those calories as fuel
- Use liquid fish oil instead of softgels – Lower calorie density
- Choose a potent, concentrated formula – EPA/DHA in fewer calories
- Match dosage to recommended intake – Avoid excess calories from mega-doses
Being mindful of overall calories is always wise. But with fish oil providing such important benefits, a minimal calorie intake is easy to justify.
The takeaway on fish oil calories
Fish oil does contain a small amount of calories, but no more than 9 calories per gram of oil. At recommended doses of 500-1000mg daily, fish oil adds under 10 calories to your daily intake.
The calories come directly from the omega-3 fats EPA and DHA, which provide enormous health benefits. Given the multitude of benefits and negligible calorie contribution, fish oil remains one of the most valuable daily supplements for overall wellness.
While a tiny calorie intake is nothing to worry about for most people, individuals following extremely low calorie diets may want to account for the calories. But for the average person, the calories from a fish oil supplement get lost in the noise compared to total daily intake.
In summary, the calories in fish oil are no reason to avoid supplementing this healthy fat. With benefits for the heart, brain, eyes, joints, and more, fish oil delivers far more value than its meager calorie content costs.