Krill Oil vs. Fish Oil

Compare krill oil vs. fish oil to see how omega 3s like EPA and DHA support heart, brain, and eye health so you can choose the right supplement for you.

krill oil vs fish oil

Omega-3s are absolutely essential for protecting your heart, brain, and eye health. However, our bodies can't make omega-3s on their own, so we need to get them through dietary or supplementary sources.

Fish oil and krill oil are two of the most popular omega-3 supplements. But what are the benefits of taking fish oil and how do they compare to taking krill oil? Use this guide to help decide which option is best for your needs.

Krill Oil vs. Fish Oil: The Quick Answer

Both krill oil and fish oil provide the omega-3s your body needs. They're not exactly the same, though. Before you select an omega-3 supplement, make sure you understand the differences between the two.

What Is Krill Oil?

Krill oil is an oil extracted from small Antarctic crustaceans that look like shrimp1. It's a source of both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two healthy omega-3 fatty acids that people need to support different functions.

What Is Fish Oil?

Fish oil is one of the most common supplement sources of omega-3s2. It's derived from the tissues of fatty fish, like salmon, trout, and mackerel3. Like krill oil, fish oil contains high levels of DHA and EPA omega-3 fatty acids.

Around 20% of adults in the U.S. over 60 take fish oil supplements4. But what is fish oil good for? People take fish oil as a supplement to their dietary omega-3s and to support heart health, among other benefits. Fish oil benefits for women may include support for pregnancy, hormonal balance, bone and joint health, and brain and mood.

Head-to-Head: EPA/DHA Content, Absorption, Price, Purity

If you want to increase your omega-3s with a supplement, you're generally faced with the choice between krill oil and fish oil. Compare the two based on these key factors.

EPA and DHA Content

Many standard supplements advertise the total amount of omega-3s they provide in each softgel. Look closer, though, to see exactly how much EPA and DHA you get in these supplements. It varies.

Krill oil supplements generally have between 45 and 200 mg of DHA and EPA per softgel. Fish oil has much more. Fish oil supplements contain between 300 and 2,200 mg of DHA and EPA per softgel, which is up to nearly 50 times more than krill oil5.

So, you'd need to take many more krill oil supplements to get the same amount of DHA and EPA.

Absorption

You take omega-3 supplements to get the benefits of DHA and EPA. It's not about how much omega-3 is in the supplement—what's important is how much your body can actually absorb and use. That's why absorption rates matter.

Studies suggest that our bodies can absorb the omega-3s from krill oil slightly better than the omega-3s in fish oil6. For example, one 2015 study found that participants who took krill oil had higher blood concentrations of EPA and DHA after 72 hours than participants who took fish oil7. However, the research into this subject is ongoing and not yet conclusive.

Price

Krill oil is generally significantly more expensive than fish oil. While fish oil supplements generally cost between 1 cent and 15 cents per 100 mgs of EPA and DHA, krill oil supplements can cost $0.30 or more for the same amount of EPA and DHA5.

It's also usually easier to find fish oil. Most grocery stores and pharmacies carry fish oil supplements, while finding krill oil may require a trip to a specialty store or online ordering.

Purity

You also want to make sure that any krill oil or fish oil supplements you take are free of contaminants and other undesirable ingredients. Generally, purity depends on the manufacturer's production standards. Manufacturers intensely purify both oils to remove any potential toxins. There are some differences between what krill oil and fish oil contain, regardless of the manufacturer.

Krill oil contains astaxanthin, an antioxidant that gives the oil (and salmon) its deep red color8. There is no astaxanthin in most fish oils9.

Is Krill Oil Really "48x Better"? Myth-Busting

There are a lot of bold, attention-grabbing claims about krill oil, especially in comparison to fish oil. You may have seen that krill oil is 3x to 48x better than fish oil. Another claim is that you can take krill oil to get the same benefits with one-fifth the dose of fish oil, but is any of that true?

People take both fish oil and krill oil for their omega-3 content, so that's the most important comparison between them. One Norwegian study found that 864 mg of omega-3 from fish oil is equivalent to 543 mg of omega-3 from krill oil, meaning you need 1.6x more fish oil to get the same effect10. So it's true that krill oil offers slightly better omega-3 absorption than fish oil, but not 3x better, and certainly not 48x better.

The same study found there was:

  • No difference between krill oil and fish oil for blood lipids.
  • No difference between krill oil and fish oil for oxidative stress.
  • No difference between krill oil and fish oil for inflammation.

Another study similarly found that omega-3 krill oil was absorbed 1.68 times better than omega-3 from fish oil11. More recent research supports the conclusion that krill oil at lower doses offers better omega-3 absorption than fish oil, but both are effective at enhancing the omega-3 index12.

Why does krill oil offer better omega-3 absorption?

The body absorbs omega-3 from krill oil more effectively because of the way the oil carries the omega-3 molecules. In krill oil, the omega-3s are attached to phospholipid (PL) molecules5. PL is easily recognized by the human digestive system and easily incorporated into cell membranes. It's less work for the body.

Omega-3s in fish oil are triglycerides that must undergo an additional step—the body must break them down before they can be absorbed5. It's a little less efficient, but your body can still effectively absorb fish oil omega-3s.

Why Krill Oil Pills Are Smaller (the Dose Reality)

Many people look at fish oil pills and decide they don't want to take them because the softgels are so big. You might even hear them called "horse pills." Krill oil pills are much smaller than fish oil softgels, which can make them an appealing alternative.

There's a reason krill oil softgels are smaller, though. Krill oil is very expensive, while fish oil is cheaper. So, manufacturers create smaller krill oil pills. Typically, krill oil softgels are around 300 mg. Of the 300 mgs, only about 90 mgs are omega-3s.

Say you want to take 1,000 mg of omega-3s daily. You could get ultra-concentrated fish oil omega-3s and take one large softgel. Or, you could take about 10 or 11 krill oil pills to get the same amount of omega-3s and associated benefits. It's much easier and more affordable to take one large fish oil softgel than so many smaller krill oil pills.

Which Should You Choose?

Generally, fish oil offers similar omega-3 benefits at a much lower price point, which makes these pills an appealing option for many people. If you prioritize slightly higher omega-3 absorption, krill oil may be the better option for you. Just keep in mind that you may need more krill oil softgels to get the same amount of omega-3s as are in one fish oil softgel.

There's no better source for high-quality fish oil omega-3 supplements than OmegaVia. Try our ultra-purified, third-party-tested EPA 500 omega-3 supplements with 500 mg of EPA per softgel. Or, if you're looking for even more powerful benefits, try our Ultra Concentrated Omega-3 supplement with 3x as much omega-3 as regular fish oil.

FAQ

Is krill oil better than fish oil?

Krill oil and fish oil are both great sources of omega-3s, so either can be part of your healthy routine. So what are the benefits of fish oil compared to krill oil? Fish oil softgels may offer more omega-3s per capsule at a lower price. What's most important, though, is getting enough omega-3s daily to support heart, brain, and eye health, and you can do that with fish oil or krill oil.

Is krill oil the same as fish oil?

No, krill oil and fish oil are not the same. They do both provide essential omega-3s, though. Because krill oil comes from crustaceans instead of fatty fish, its exact composition and effects may be slightly different from fish oil. Krill oil contains the antioxidant astaxanthin while fish oil generally does not. When reading the supplement facts, you may also notice that krill oil softgels often contain much lower quantities of omega-3s, meaning you'd have to take more to get the same effect as taking one fish oil softgel.

What is krill oil good for?

Krill oil provides omega-3s, which may help support your brain, heart, and joints13. If you're wondering if fish oil is good for you, the omega-3s in fish oil supplements may provide these same health benefits.

How much krill oil should you take per day?

Your ideal daily dose of krill oil depends on many factors, including your health goals, current health conditions, height, weight, and gender. Generally, you want to aim for a total daily intake of omega-3s between 1,100 and 1,600 mg2.

Does krill oil lower cholesterol?

Research supports that regularly taking krill oil supplements can help manage cholesterol levels14. However, the effects depend on different factors.

Why are fish oil pills bigger than krill oil pills?

Fish oil pills are bigger than krill oil pills because they typically contain much more omega-3s. Since krill oil is more expensive, manufacturers make krill oil pills smaller. That doesn't mean they're just as effective as the larger fish oil pills, though. You'd need to take many krill oil pills to get the same amount of omega-3s as you get from one typical fish oil softgel.

Cited:

  1. (17 November 2021). A Look at Krill Oil's Benefits. Cleveland Clinic. Retrieved June 30, 2026, from https://health.clevelandclinic.org/krill-oil-vs-fish-oil
  2. (22 August 2025). Omega-3 Fatty Acids. National Institute of Health. Retrieved June 30, 2026, from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
  3. (21 January 2026). Fish Oil. Mayo Clinic. Retrieved June 30, 2026, from https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810
  4. Assadourian, J. N., Peterson, E.D., et al. (1 October 2023). Health Claims and Doses of Fish Oil Supplements in the US. JAMA Cardiology. Retrieved June 30, 2026, from https://pmc.ncbi.nlm.nih.gov/articles/PMC10448371/
  5. DeSoto, L. (25 May 2026). Benefits of Krill Oil vs. Fish Oil. VeryWellHealth. Retrieved June 30, 2026, from https://www.verywellhealth.com/krill-vs-fish-oil-7092905
  6. Kim, MG. (1 September 2020). Lipid-modifying effects of krill oil vs fish oil: a network meta-analysis. Nutrition Reviews. Retrieved June 30, 2026, from https://pubmed.ncbi.nlm.nih.gov/32073633/
  7. Köhler, A., Sarkkinen, E. et al. (15 March 2015). Bioavailability of fatty acids from krill oil, krill meal and fish oil in healthy subjects--a randomized, single-dose, cross-over trial. Lipids in Health and Disease. Retrieved June 30, 2026, from https://pubmed.ncbi.nlm.nih.gov/25884846/
  8. Colletti, A., Cravotto, G., et al. (19 May 2021). Advances in Technologies for Highly Active Omega-3 Fatty Acids from Krill Oil: Clinical Applications. Marine Drugs. Retrieved June 30, 2026, from https://pmc.ncbi.nlm.nih.gov/articles/PMC8226823/
  9. Pearson, K. (28 April 2025). Krill Oil vs Fish Oil: Which Is Better for You? Healthline. Retrieved June 30, 2026, from https://www.healthline.com/nutrition/krill-oil-vs-fish-oil#absorption
  10. Ulven, S. M., Kirkhus, B., et al. (November 2010). Metabolic Effects of Krill Oil are Essentially Similar to Those of Fish Oil but at Lower Dose of EPA and DHA, in Healthy Volunteers. Lipids. Retrieved June 30, 2026, from https://pmc.ncbi.nlm.nih.gov/articles/PMC3024511/
  11. Schuchardt, J. P., Schneider, I. et al. (22 August 2011). Incorporation of EPA and DHA into plasma phospholipids in response to different omega-3 fatty acid formulations - a comparative bioavailability study of fish oil vs. krill oil. Lipids in Health and Disease. Retrieved June 30, 2026, from https://pmc.ncbi.nlm.nih.gov/articles/PMC3168413/?tool=pubmed
  12. Pham T.P., Hoang, T.V., et al. (5 October 2024). Comparison of Omega-3 polyunsaturated fatty acids bioavailability in fish oil and krill oil: Network Meta-analyses. Food Chemistry: X. Retrieved June 30, 2026, from https://pmc.ncbi.nlm.nih.gov/articles/PMC11838114/
  13. Jones, T. (19 August 2020). 6 Science-Based Health Benefits of Krill Oil. Healthline. Retrieved June 30, 2026, from https://www.healthline.com/nutrition/krill-oil-benefits
  14. Kim, O.K., Yun, J.M.,et al. (27 September 2022). Krill Oil Inhibits Cholesterol Synthesis and Stimulated Cholesterol Excretion in Hypercholesterolemic Rats. Marine Drugs. Retrieved June 30, 2026, from https://pmc.ncbi.nlm.nih.gov/articles/PMC9605538/