Top 17 Vegan Sources of Omega 3 Fatty Acids

Omega 3 fatty acids are the equivalent of nutritional gold. That’s because they are nature’s anti-inflammatory nutrients and are used in most chemical functions in the body. While fatty fish is frequently considered the best source of this essential fatty acid, it is not the only source. If you’re looking for some plant-based sources of Omega 3s, be sure to check out the following 17 vegan food sources, not in any particular order due to portion size variation and variations in measuring different food types:


Flax Seeds– One ounce of flax seeds contains 6388mg of Omega 3 fatty acids.

Chia Seeds—One ounce of chia seeds contains 4915mg of Omega 3s.

Hemp Seeds– One ounce of hemp seeds provides 1100 of Omega 3s.

Spinach—One cup of cooked spinach has 352 mg of Omega 3s.

Winter Squash—One cup of cooked squash contains 338 mg of Omega 3s.

Cauliflower—One cup of cooked cauliflower contains 208 mg Omega 3s.

Blueberries—One cup of fresh blueberries contains 174 mg of Omega 3s.

Wild Rice—One cup of cooked wild rice contains 156 mg Omega 3s.

Mangoes—One mango contains 77 mg Omega 3s.

Honeydew melon—One cup of honeydew melon contains 58 mg Omega 3s.

Walnuts—One quarter cup of walnuts contains 2700 mg of Omega 3s.

Tofu—One four ounce serving of tofu contains 600 mg of Omega 3s.

Cashews—A one ounce serving of cashews contains 221 mg of Omega 3s.

Sesame Seeds—A one ounce serving of sesame seeds contains 105 mg of Omega 3s.

Spirulina—One tablespoon of spirulina powder contains 58 mg of Omega 3 fatty acids.

Pumpkin Seeds—One quarter cup of pumpkin seeds contains 40 mg of Omega 3s.

Mustard Oil—One tablespoon of mustard oil has 826 mg Omega 3s; however, mustard oil should not be used in higher doses due to possible liver toxicity.

There’s a lot of discrepancy about the amount of Omega 3s a person needs on a daily basis.  To make matters worse, it’s a bit complex.  Here’s why: there are three different types of Omega 3s–EPA, DHA, and ALA.  Additionally, most experts agree that the amount should be between 500 to 1500 mg of EPA and 300 to 1000 mg of DHA, or about 800 to 1100 mg of ALA, as a starting point.  If a person is dealing with specific health concerns the numbers may increase.  The body can convert ALA to EPA and DHA, although there is some concern about how effectively ALA converts to DHA.  Additionally, the ratio of Omega 3s to Omega 6s plays a significant role. While it is about 1:30 in most people’s diets (with far more Omega 6s than 3s) it should be closer to a 1:1 ratio.


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Check out my new books The Probiotic Promise60 Seconds to Slim, and Weekend Wonder Detox. Subscribe to my free e-magazine World’s Healthiest News to receive monthly health news, tips, recipes and more. Follow my blog on my sites and, and Twitter @mschoffrocook and Facebook. Copyright Michelle Schoffro Cook, PhD. Take the FREE WEEKEND WONDER DETOX QUIZ to determine which detox is best for you.


Simone H.
Simone H.2 months ago

A few years ago, when I trained to become a dietician, we were told ideal ratios of omega-6 to omega-3 fatty acids were 5:1.

Simone H.
Simone H.2 months ago

A few years ago, when I trained to become a dietician, we were told ideal ratios of omega-6 to omega-3 fatty acids were 5:1.

Deborah P.
Deborah Pratt2 months ago

Splendid list of high Omega 3s. Pity the ratios of Omega 6s were omitted. The only one I actually know is Hemp milk, high in Omega 3, yes, ratio Omega 3 to Omega 6 1:3.4, adequate but not superb. So what about all the other vegan sources listed?

S Gardner
sandy Gardner2 months ago


Mark Vaughan
Mark Vaughan2 months ago

An excellent list that makes me feel better about my current diet. Now I can tweak it a bit more.

jilAngel Tuyl
jilAngel Tuyl2 months ago

I hope you all read 'Sea Lion Pups May Be Starving Because Consumers Want Pizza and Fish Oil'
Read more:
I am a 'Pescatarian' who eats fish at least three times a week, otherwise I eat a mostly alkaline vegetarian diet. I really feel, sincerely bad, about our diminishing seal population. I love the seal pups!

Dainy Arroyo
Dainy Arroyo2 months ago

Yummie for spinachs and mangoes!

Sara Sezun
Sara S.about a year ago

Thank you for this information. I love walnuts and I'm sick of hearing about the benefits of fish oil. Somehow, people always forget to mention the high mercury levels in fish.

Harsha Vardhana R
Harsha Vardhana Rabout a year ago

Flax seeds and walnuts - let me choose. Both are available for me!

Thanks for the great info!

Elena Poensgen
Elena Poensgenabout a year ago

Thank you