Best Vegan Omega-3 Rich Foods

Omega-3 fatty acids are essential nutrients for maintaining our overall health. While fish & other seafood like salmon & mackerel are commonly known as rich sources of omega-3, plenty of vegan options are also available. Let's explore the best vegan omega-3-rich foods, the three types of omega-3, & the recommended daily intake.

So, let's explore omega-3 fatty acids & their best vegan sources.

What is Omega-3? 

Omega-3 fatty acids are a form of polyunsaturated fat required by the body for several essential functions. Omega-3 fatty acids provide numerous health advantages, including inflammation reduction, cognitive health support, heart health improvement, & skin wellness.

Plant-based omega-3 fatty acids are primarily ALA, which the body may convert to EPA & DHA at a limited rate.

Also Check This: Vitamin B7 Vegan Sources

The Three Types of Omega-3

Best Vegan Omega-3 Rich Foods
  1. ALA (Alpha-linolenic acid): ALA is the primary omega-3 fatty acid found in plant-based foods like flaxseeds, chia seeds, & walnuts. However, the conversion rate from ALA to EPA & DHA is low, so getting your omega-3s from other sources is essential. 
  2. EPA (Eicosapentaenoic acid): EPA is a long-chain omega-3 fatty acid that reduces inflammation & promotes cardiovascular health. It can be found in fatty fish & extracted from algal oil. 
  3. DHA (Docosahexaenoic acid): DHA is another omega-3 fatty acid with a long chain essential for brain health & cognitive function. It is found in considerable amounts in fish & plants, such as algae oil.

Vegan Omega-3 Rich Foods

Vegan Food Sources

Omega-3s (per 1 gram serving)

Chia Seeds

178 mg

Flaxseeds (ground)

235 mg

Hemp Seeds

86 mg


92 mg

Algal Oil (from algae)

Varies depending on brand/serving size


56 mg

Brussels Sprouts

3.07 mg

Perilla oil

643 mg


6.5 mg


3.7 mg


0.4 mg

Mustard Seeds

3 mg


0.02 mg


0.02 mg


0.02 mg


0.01 mg

Note that the nutritional values provided are approximate & can vary based on factors such as serving size & growing conditions.

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Plant-Based Sources Of Omega-3 Fatty Acids

  • Flaxseeds: Flaxseeds are a rich source of omega-3 fatty acids, specifically ALA. One tablespoon (10 grams) contains 2,350 mg of ALA. You can simply incorporate them into your diet by adding them to smoothies, muesli, or baked products. 
  • Chia Seeds: Chia seeds are another excellent plant-based source of ALA omega-3 fatty acids. 1 ounce (28 grams) provides 5,000 mg of ALA, which exceeds the daily recommended (RDA) intake. They are versatile & can be incorporated into puddings, breakfast oats, salads, & yogurt. 
  • Walnuts: Walnuts are high in healthy fats & omega-3 fatty acids. One ounce (28 grams) contains 2,570 mg of ALA. It can be consumed as a snack, added to granola or cereal, or incorporated into baked goods. 
  • Hemp Seeds: Hemp seeds are a good source of nutritional powerhouse packed with omega-3, protein, & other essential nutrients. 3 tbsp (30 grams) of hemp seeds provides approx 2600 mg of ALA. Hemp seeds give a mild, nutty flavor & can be used in smoothies, salads, & soup toppings. 
  • Soybeans: Soybean is an excellent plant-based source of protein & omega-3 fatty acids. It provides 1,241 mg of omega-3 per serving. This is a versatile legume that can be used in various dishes & products, especially for protein-rich plant-based products.
  • Perilla Oil: Perilla oil (derived from perilla seeds) is a good source of omega-3 fatty acids. Each tbsp (14 grams) of perilla oil contains about 9,000 mg of ALA. This is a flavorful oil that is commonly used in Asian cuisine for its rich omega-3 content.
  • Algal Oil: Algal oil, derived from algae, is an ideal alternative to fish oil for vegans. It is a good source of omega-3, EPA & DHA. It is available in a supplement form & usually provides 400–500 mg of combined DHA & EPA.
  • Edamame: Edamame (young soybeans in the pod) is a nutritious & delicious snack high in omega-3 fatty acids. A half-cup serving contains approx 0.28 grams of omega-3 fatty acids.
  • Brussels sprouts: Brussels sprouts (a cruciferous vegetable) are a good source of omega-3 fatty acids. For example, 44 grams (a half-cup) of cooked Brussels sprouts contain 135 mg of omega-3 fatty acids.
  • Hemp Seeds: Hemp seeds are a good source of omega-3 fatty acids & usually contain approx 30% oil. 3 tbsp (30 grams) of hemp seeds gives approx 2,600 mg of ALA.
  • Mustard Seeds: 1 tsp of mustard seeds contains about 300 mg of omega-3s. Although despite their small size, they offer exceptional omega-3 fatty acids.

Also Check This: Plant Protein vs Whey Protein

How Much Do I Need? 

The recommended daily allowance (RDA) of omega-3 varies based on age, gender, & individual health conditions. However, the World Health Organisation (WHO) & the National Institutes of Health (NIH) of the US have provided general omega-3 fatty acid intake guidelines. 

  • The World Health Organisation recommends a minimum daily intake of 250-500 mg of omega-3 fatty acids (EPA & DHA combined) for adults. 
  • The NIH recommends a daily alpha-linolenic acid (ALA) intake of 1.6 grams for men & 1.1 grams for women.

Also Check This: What is Mock Meat?


Omega-3 fatty acids are essential nutrients for overall body health. Vegans can fulfill their daily requirements through plant-based sources such as chia seeds, flaxseeds, & algae-based supplements. By including these choices in a vegan diet, you can get enough omega-3s for your overall good health.

Enjoy the goodness of more plant-based foods that mimic meat & good for you & the planet with Sudo Foods.


What fruit is very high in omega-3?

Although fruits are typically low in omega-3 fatty acids, some plant-based foods, such as avocados & berries, contain trace amounts. However, for a substantial omega-3 boost, it's best to emphasize the other vegan sources mentioned above.

How do I get 100% omega-3?

Notably, food alone may not provide 100% omega-3. You can increase your omega-3 intake & meet your requirements by consuming a variety of omega-3-rich foods, particularly those containing ALA, &, if necessary, by taking omega-3 supplements.

Which omega-3 type is best?

Each omega-3 form (ALA, EPA, & DHA) has its own benefits. Omega-3 fatty acids EPA & DHA are mainly found in fish, while ALA is found in plant-based sources. Therefore, your ideal form depends on your dietary choices, health needs, & conversion capabilities.