The Best Vegan Sources of Omega-3

vegan sources of omega-3

It is crucial to consume a variety of omega-3 sources. Because our body is not producing omega-3, we have to get them from our foods. Here we are classifying the best vegan sources of omega-3 fatty acids.

There are 11 types of omega-3 fatty acids but ALA, DHA, and EPA are the 3 major types of omega-3. Because ALA Omega-3 is found in plants so by eating plant-based foods we mostly get ALA (Alpha-Linolenic Acid). The following foods are high in ALA :

Vegan Sources Of Omega-3 Fatty Acids

Here is the list of the best vegan sources of Omega-3 Fatty Acids that you easily can get from your nearest supermarket.

The Best Vegan Sources of Omega-3


Contain 3.346 g of ALA per cup

These nuts are heavily packed with healthy fats, such as ALA omega-3 fatty acids. Walnuts also contain magnesium, copper, and vitamin E.

They can be eaten on their own, in porridge, or as part of a trail mix, snack bar, yogurt, salad, or cooked food. This nut should be eaten with the skin because it contains a good amount of antioxidants.

Chia seeds

Contain 5.055 g of ALA per 1-ounce serving

Chia seeds are a great plant-based source of ALA omega-3 fatty acids. They contain a lot of fiber and protein as well.

These seeds may be mixed with milk or yogurt to make chia pudding, or they can be added to oats, salads, or smoothies. Vegans can combine chia seeds with water to make a good egg replacement.

Hemp seeds

Contain 2.605 g of ALA in 3 tablespoons (tbsp)

These seeds also contain a good amount of protein, fiber, magnesium, iron, and zinc. According to research, these seeds are beneficial to one’s heart, skin, and digestion.

Hemp seeds are somewhat sweet and go well with cereal, oats, snack bars, salads, and smoothies.

Flax seeds and Flaxseed oil

Contain 6.703 g of ALA per tablespoon (tbsp)

Flaxseeds are one of the most nutritious seeds available that people must consume. They are high in numerous nutrients including protein, fiber, magnesium, manganese. These seeds have the potential to lower blood pressure and improve heart health.

Flaxseeds are very simple to integrate into the diet by mixing them into oatmeal, cereal, or salad. They may be combined with water to make a vegan egg substitute.

Kidney beans

contain 0.10 g of ALA per half-cup serving

Kidney beans are one of the most common beans to add to meals or serve as a side dish. These beans have a great amount of DHA. They can be eaten with rice or added to curries, stews, or boiled.

Soybeans and Soybean oil

Contains 0.923 g of ALA per tablespoon (tbsp)

Soybeans are a popular Asian legume. It also contains omega -3 as well as omega-6 fatty acid. apart from this, you get many types of vitamins, minerals, and nutrients from soybean. they are considered the major source of dietary fiber, protein, folate, vitamin K, vitamin B2, potassium, and magnesium.

Green Veggies

Green Veggies, best vegan sources of omega-3

Green vegetables are a great source of Omega-3 fatty acids for vegans. You may include Spinach, Edamame, Kale, collard greens, and brassica vegetables in your diet.


These are less in calories and contain a good amount of ALA omega-3 fatty acid. Also, the anthocyanin antioxidant found in blueberries is good for the heart.

Algae and Seaweed

Many people consume algae-like nori, spirulina, chlorella, and seaweed, for their health advantages.

Different types of algae and seaweed are the essential sources of DHA and EPA omega-3 for vegetarians and vegan people because they are one of the few plant categories that contain DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). The amount of DHA and EPA varies on the basis of particular products and types of algae.

There are several ways to incorporate these food items into your diet. As an example:

  • Seaweed is a Crunchy and delicious snack.
  • Nori is the seaweed that is commonly used to wrap sushi.
  • Chlorella and Spirulina are nutritious additions to smoothies and porridge.
  • Seaweed is high in protein and also has antioxidant, antihypertensive, anti-diabetic properties.

The Bottom Line

While Omega-3 fatty acid-containing foods provide health advantages. But some of them, such as oils and nuts, can be high in calories. That’s why Consume them in moderation. Omega-3 is an essential nutrient for your body but in many cases, it may cause harm to you. Avoid taking Omega-3 in any condition without a doctor’s prescription.

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