Krill oil and fish oil deliver the same two omega-3s: EPA and DHA. Krill carries them in phospholipid form, adds a trace of astaxanthin, and comes in a smaller capsule. Fish oil delivers far more EPA and DHA per capsule and per dollar. When studies give people the same dose of EPA and DHA from each, blood levels come out about the same.
So the real question isn't which oil is magic. It's how much EPA and DHA you're actually getting, and what you're paying for it. Here's the full breakdown.
The short version: a 1,000mg krill oil softgel carries about 188mg of EPA and DHA. One softgel of our Omega fish oil carries 720mg. Krill may absorb somewhat better per milligram, but not nearly enough to close that gap, and it costs several times more per day to reach the same dose.
Krill makes sense if a small capsule is the only one you'll actually take. For everyone else, fish oil is the better value. Dose and timing are covered in how much fish oil per day.
Krill Oil vs Fish Oil at a Glance
| Krill oil | Fish oil | |
|---|---|---|
| Source | Antarctic krill, a small crustacean | Oily fish such as anchovy, sardine, mackerel |
| Omega-3s | EPA and DHA | EPA and DHA |
| Form | Mostly phospholipids | Triglycerides or ethyl esters |
| EPA + DHA per softgel | Roughly 74 to 188mg (MegaRed 350mg to 1,000mg) | 720mg (Omega) |
| Astaxanthin | Trace, around 50mcg per softgel | None unless added |
| Capsule size | Usually small | Usually larger |
| Cost per day to reach 720mg EPA + DHA | About $2.40 to $2.80 | $0.52, or $0.44 on subscription (Omega) |
| Shellfish allergy | Avoid, krill is a crustacean | Not a crustacean source |
What's Actually Different About Krill Oil
Both oils give you EPA and DHA, the two omega-3s that do the work. The differences are in how they're packaged.
Phospholipids. In krill oil, a large share of the EPA and DHA is attached to phospholipids, the same type of fat that makes up your cell membranes. In fish oil, they're carried as triglycerides or ethyl esters. This is the basis for krill's main marketing claim: that phospholipid-bound omega-3s absorb better.
Astaxanthin. Krill oil contains astaxanthin, a red carotenoid antioxidant that gives krill its color. The catch is the amount. A MegaRed 1,000mg softgel lists 50mcg. Standalone astaxanthin supplements are commonly dosed at 4 to 12mg, which is 80 to 240 times more. The astaxanthin in krill is real, but it's a trace.
Capsule size. Krill softgels tend to be smaller and easier to swallow, and many people report less of a fishy aftertaste. That's a genuine practical advantage, and we'll come back to it.
Does Krill Oil Absorb Better Than Fish Oil?
Somewhat, possibly, but the research is split, and it depends heavily on how the study was set up.
The study krill brands cite most is a 2011 trial by Ulven and colleagues. Krill oil delivering 543mg of EPA and DHA a day produced changes in blood omega-3 levels similar to fish oil delivering 864mg. That suggests more effect per milligram from krill.
The problem, as later researchers pointed out, is that earlier trials didn't match the dose. When a 2015 double-blind study by Yurko-Mauro and colleagues gave 66 adults the same 1.3g of EPA and DHA a day for four weeks, as krill oil or two forms of fish oil, blood and red blood cell levels came out similar across all three. Same dose in, same result out.
A 2024 network meta-analysis of 26 studies leaned back toward krill, finding better absorption at doses under 2,000mg. So the fair summary is this: krill may have a modest per-milligram edge, the size of that edge is debated, and it matters far less than how many milligrams you actually take.
The Dose Problem: EPA and DHA Per Softgel
This is the part most krill marketing skips. The number on the front of a krill bottle is total krill oil, not omega-3s. Here's what the labels actually deliver:
| Product | EPA | DHA | EPA + DHA per softgel |
|---|---|---|---|
| MegaRed Krill Oil 350mg | 50mg | 24mg | 74mg |
| MegaRed Krill Oil 1,000mg | 128mg | 60mg | 188mg |
| Omega (fish oil, 1,200mg) | 432mg | 288mg | 720mg |
Most health organizations point healthy adults toward at least 250 to 500mg of combined EPA and DHA a day. One Omega softgel covers that on its own. Hitting the same floor with krill takes two to three of the larger softgels, or four to seven of the smaller ones.
Now apply krill's most generous study result. If krill really needed only about 63% of the fish oil dose, as the 2011 trial suggested, matching one 720mg Omega softgel would still take roughly 450mg of EPA and DHA from krill. That's about two and a half MegaRed 1,000mg softgels a day.
What It Costs Per Day
Prices below are what we saw in September 2026. Krill prices move with retailer sales, so treat them as a snapshot.
| Product | Price | EPA + DHA per $1 | Cost per day for 720mg EPA + DHA |
|---|---|---|---|
| MegaRed 1,000mg, 60 softgels | $43.40 | About 260mg | About $2.77 (3.8 softgels) |
| MegaRed 350mg, 120 softgels | $29.97 | About 296mg | About $2.43 (9.7 softgels) |
| Omega, 60 softgels | $31.00 | About 1,394mg | $0.52 (1 softgel) |
| Omega, subscribe and save | $26.35 | About 1,639mg | $0.44 (1 softgel) |
Per dollar, fish oil delivers roughly five times the EPA and DHA. Even after giving krill the most generous absorption result, it still costs about three to four times more per day to match one Omega softgel.
Where Krill Oil Genuinely Wins
This isn't a hit piece. Krill has real advantages, and for some people they decide it.
Smaller capsules. If big softgels are the reason you stop taking fish oil, a small krill capsule you actually swallow every day beats a large fish oil softgel sitting in the cabinet.
Less fishy aftertaste. Many people report fewer fish burps with krill. With fish oil, taking it with a meal helps a lot. Timing tips are in the best time to take fish oil.
Possible per-milligram absorption edge. Not settled, but some studies support it.
If those matter most to you, krill is a reasonable choice. Just check the EPA and DHA on the back of the bottle, not the krill oil number on the front, and count how many softgels it takes to reach your dose.
Who Should Skip Krill Oil
Anyone with a shellfish allergy. Krill is a crustacean, and krill oil labels carry a crustacean shellfish warning.
Anyone on a blood thinner, with either oil. Omega-3s from any source can add to the effect of blood-thinning medication. Talk to your doctor before starting krill oil or fish oil if you take one.
Which One Makes Sense for a Working Body
If you work a physical job and want a simple daily omega-3, fish oil is the better value. You get your EPA and DHA in one softgel instead of three or four, at a fraction of the cost.
Omega is one softgel a day: 1,200mg of fish oil with 720mg of omega-3s (432mg EPA and 288mg DHA), natural lemon flavor, 60 softgels a bottle, third-party tested, and made in the USA with global ingredients. It's $31, or $26.35 on subscribe and save.
If joints are part of why you're looking at omega-3s, the Joint Support Pack pairs Omega with Joint, our glucosamine, boswellia and turmeric formula, for $54.99 or $46.74 on subscription. We break down how the two work together in turmeric and fish oil for joint health. For first responders and shift workers, there's also our guide to the best fish oil for first responders.
Frequently Asked Questions
Is krill oil better than fish oil?
Not for most people. Both provide EPA and DHA. Krill carries them as phospholipids in a smaller capsule, but a 1,000mg krill softgel delivers about 188mg of EPA and DHA against 720mg in one softgel of Omega fish oil. Studies that match the dose find similar blood levels, and fish oil costs far less per day.
Does krill oil absorb better than fish oil?
The research is mixed. A 2011 trial found krill oil at 543mg of EPA and DHA produced blood changes similar to fish oil at 864mg. A 2015 double-blind study that matched the dose at 1.3g a day found similar blood levels from krill and fish oil. A 2024 meta-analysis leaned toward krill at lower doses. Any edge is modest compared with the dose gap per softgel.
How much EPA and DHA is in krill oil?
Less than the front label suggests. MegaRed's 350mg softgel lists 50mg EPA and 24mg DHA, and its 1,000mg softgel lists 128mg EPA and 60mg DHA. The large number on the front is total krill oil, not omega-3s, so check the supplement facts panel.
Is krill oil worth the extra cost?
Only if a small capsule is what keeps you consistent. Reaching 720mg of EPA and DHA a day costs about $2.40 to $2.80 with MegaRed krill oil, compared with $0.52 for one Omega softgel, or $0.44 on subscription.
Does krill oil cause fishy burps?
Many people report fewer fishy burps with krill oil than with fish oil. With fish oil, taking it with a meal is the simplest way to cut down on aftertaste.
Can you take krill oil if you're allergic to shellfish?
No. Krill is a crustacean, and krill oil products carry a crustacean shellfish allergen warning. Anyone with a shellfish allergy should avoid krill oil.
How much astaxanthin is in krill oil?
Very little. A MegaRed 1,000mg softgel lists 50mcg of astaxanthin. Standalone astaxanthin supplements are commonly dosed at 4 to 12mg, which is 80 to 240 times more.
How much fish oil should I take a day?
Most health organizations point healthy adults toward at least 250 to 500mg of combined EPA and DHA a day. One Omega softgel provides 720mg. Our full guide is how much fish oil per day.
When should I take fish oil or krill oil?
With a meal that contains some fat, which helps absorption and cuts down on aftertaste. Consistency matters more than the exact time of day. See the best time to take fish oil.
Can you take krill oil and fish oil together?
You can, but there's little reason to. Add up the EPA and DHA from both labels so you know your total, and talk to your doctor first if you take a blood thinner.
720mg of omega-3s in one softgel
432mg EPA and 288mg DHA, natural lemon flavor, third-party tested. $0.44 a day on subscription.
MegaRed is a trademark of its respective owner. Blue Collar Nutrition is not affiliated with, sponsored by, or endorsed by MegaRed. Krill oil figures are drawn from publicly available product labels and retailer listings as of September 2026 and may change. Always check the label.
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