Pregnancy Nutrition · Free Tool
Pregnancy Omega-3 Calculator
Are you getting enough long-chain omega-3 (EPA and DHA) for your baby’s brain and eye development? Add today’s foods and instantly see your intake against your pregnancy or breastfeeding target, privately, right in your browser.
Long-chain omega-3 fats, EPA and DHA, support your baby’s brain and eye development throughout pregnancy and breastfeeding, and Australian women often fall short of the recommended intake. This free tool, built by our Accredited Practising Dietitians, gives you a quick, private snapshot of your day’s long-chain omega-3 against your pregnancy or breastfeeding target, plus easy ways to top it up, whether or not you eat fish.
How to use this calculator
- Choose your life stage, pregnant or breastfeeding, to set the right target.
- Enter how many servings of each food or supplement you’ve had today (halves and quarters are fine).
- Watch your running total and the percentage of your target update instantly.
- Not at 100%? Try the ideas below, or print your summary to bring to your next appointment.
Check your omega-3 intake
Total omega-3 (EPA+DHA): 0 mg (0% of your 115 mg/day target)
Not at your target? Everyone's needs, tastes and dietary requirements are different. An Accredited Practising Dietitian can build a plan that fits you. See the booking options below.
Not there yet? Find recipes to boost your omega-3 →
This tool only counts long-chain omega-3 (EPA and DHA) from fish, seafood and supplements, the form your baby's brain and eyes actually use. Plant sources like walnuts, chia and flaxseed contain a different omega-3 (ALA) that your body converts to EPA/DHA very inefficiently, so they aren't counted toward this target. Aim for 2-3 serves of fish a week; during pregnancy avoid shark/flake, swordfish/broadbill/marlin and orange roughy (FSANZ mercury advice), and limit these to 1 serve/week outside pregnancy. Don't eat fish, or need a vegetarian or vegan option? An algae-based DHA supplement is an effective alternative, ask your dietitian or GP.
Book a pregnancy nutrition consult
Prefer to book straight away? Book online with Ausclin →
Clinical-grade. Private by design.
Built by Accredited Practising Dietitians, and every calculation runs privately in your browser.
Why long-chain omega-3 matters in pregnancy
EPA and DHA are structural building blocks for your baby’s developing brain, eyes and nervous system, and DHA continues to matter during breastfeeding as your baby’s brain keeps growing rapidly. The Australian NHMRC sets an Adequate Intake of 115 mg per day in pregnancy and 145 mg per day while breastfeeding, the targets this calculator measures you against. Unlike plant omega-3 (ALA, found in walnuts, chia and flaxseed), your body converts very little ALA into usable EPA/DHA, so this tool only counts the preformed, long-chain sources your baby actually uses.
Good sources of long-chain omega-3
Oily fish like salmon, mackerel, sardines and ocean trout are by far the richest sources. Aim for 2-3 serves of fish a week during pregnancy; the main species to limit are shark/flake, swordfish/broadbill/marlin and orange roughy (higher mercury, FSANZ advice), which are best kept to no more than one serve a week outside pregnancy and avoided during it. Prawns and omega-3 enriched eggs contribute smaller amounts. Don’t eat fish, or prefer a vegetarian or vegan option? An algae-based DHA supplement is an effective, well-absorbed alternative, ask your dietitian or GP which dose suits you.
Prefer a plan tailored to your tastes, budget and any dietary needs or allergies? Our pregnancy nutrition dietitians can help, in clinic or via telehealth. Get in touch or book online.
Omega-3 figures are approximate, drawn from FSANZ and USDA food-composition data.
Frequently asked questions
How much long-chain omega-3 do I need in pregnancy?
The NHMRC Adequate Intake is 115 mg/day in pregnancy and 145 mg/day while breastfeeding, for the long-chain forms EPA and DHA specifically. Choose your stage at the top of the calculator to measure yourself against the right target.
Why doesn’t this calculator count walnuts, chia or flaxseed?
Those foods contain ALA, a different, plant-based omega-3. Your body converts only a small fraction of ALA into the EPA and DHA your baby’s brain actually uses, so they aren’t counted toward this target. They’re still a healthy part of your diet, just not an efficient way to reach this specific goal.
Which fish should I avoid or limit in pregnancy?
Food Standards Australia New Zealand (FSANZ) advises limiting or avoiding higher-mercury species, shark/flake, swordfish/broadbill/marlin and orange roughy, during pregnancy, and keeping these to no more than one serve a week outside pregnancy. Most other fish are safe at 2-3 serves a week and are an excellent source of omega-3.
I don’t eat fish, how else can I get enough?
An algae-based DHA supplement is a well-absorbed, fish-free source suitable for vegetarians and vegans, and is included in the calculator’s food list. Ask your dietitian or GP for a dose recommendation.
Does this calculator store my information?
No. Every calculation runs entirely in your browser. We don’t store, send or see your food selections or any personal or health information. Only anonymous, aggregate usage counts, with no identifying data, help us improve the tool.
Is this a substitute for advice from a dietitian?
No, it’s an educational estimate to help you understand your intake, not medical or diagnostic advice. For a plan tailored to you, book with one of our Accredited Practising Dietitians.