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Omega-3 fatty acids are polyunsaturated essential fatty acids that have numerous health benefits, including helping to reduce inflammation, blood triglycerides, and potentially the risk of dementia [1].
Fish oil and fatty fish such as salmon, trout, and tuna are the most well-known sources of the long-chain omega-3s, Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). This reliance on seafood makes it difficult for vegans, vegetarians, or people who simply dislike fish to meet their omega-3 fatty acid requirements.
Plant-based sources primarily provide Alpha-Linolenic Acid (ALA), a short-chain omega-3. The body can partially convert ALA into the more bioactive EPA and DHA, but this conversion process is generally inefficient [1]. Therefore, individuals following a vegetarian or vegan diet must focus on high ALA intake and, potentially, direct sources of EPA/DHA.
Here are the 7 best sources of omega-3 ALA for vegetarians.
7 Key Plant Sources of Omega-3 Fatty Acids
1. Chia Seeds
Chia seeds are well-known for their numerous health benefits, providing a substantial amount of fibre and protein with each serving. They’re also an excellent source of ALA omega-3 fatty acids from plants. One ounce (28 grams) of dried chia seeds contains approximately 5,060 mg of ALA [2]. For adults over the age of 19, the current recommended ALA intake is 1,100 mg for women and 1,600 mg for men [1].
Studies have shown that consuming chia seeds, soy protein, and oats may help to reduce blood triglycerides, glucose intolerance, and inflammatory markers [3]. Furthermore, research suggests that consuming chia seeds can lower blood triglycerides while potentially increasing “good” HDL cholesterol and total omega-3 levels [4].
To increase your intake, make a nutritious chia pudding or sprinkle chia seeds on top of salads, yoghurt, or smoothies. Ground chia seeds can also be used as an egg substitute in baking by combining one tablespoon of ground seeds with three tablespoons of water [2].
2. Brussels Sprouts
Brussels sprouts are an excellent source of ALA omega-3 acids, in addition to being rich in vitamin K, vitamin C, and fibre. Cruciferous vegetables, such as Brussels sprouts, are nutrient-dense and have been linked to various health benefits. One observational study suggested that eating more cruciferous vegetables is associated with a lower risk of total and cardiovascular disease mortality [5].
A half-cup (44 grams) of raw Brussels sprouts contains approximately 44 mg of ALA [2]. Cooked Brussels sprouts, however, contain a higher concentration of ALA, with approximately 135 mg in each half-cup (78 grams) serving [2]. Brussels sprouts are a healthy and delicious addition to any meal, whether roasted, steamed, blanched, or stir-fried.
3. Algal Oil (Algae Extract)
Algal oil, which is derived from microalgae, is one of the few vegan sources that naturally contains both EPA and DHA [6]. This is because the algae are the original source of these fatty acids in the marine food chain, which fish then consume.
Some studies have found that algal oil is equivalent to seafood in terms of EPA and DHA nutritional availability and absorption [6]. For example, a study comparing algal oil capsules to cooked salmon found that both were well-tolerated and had equivalent absorption [6]. Algal oil supplements, which are most commonly available in soft gel form, typically provide 400–500 mg of combined DHA and EPA [1]. Recommended daily intake for combined EPA and DHA typically ranges from 250 to 500 mg for healthy adults [1]. Algal oil is a direct and reliable way for vegetarians and vegans to ensure adequate intake of these essential long-chain omega-3s.
4. Hemp Seeds
Hemp seeds, in addition to containing protein, magnesium, iron, and zinc, are about 30% oil and contain a good amount of omega-3 ALA [7]. Studies have revealed that the omega-3 fatty acids found in hemp seeds may be beneficial to heart health by potentially preventing the formation of blood clots and assisting the heart in its recovery following a heart attack [8]. One ounce (28 grams) of hulled hemp seeds contains about 900 mg of ALA [2].
To add crunch and increase the ALA content of your snack, sprinkle hemp seeds on top of yoghurt or mix them into a smoothie. Hemp seed oil, produced by pressing the seeds, can also be used to provide a concentrated dose of omega-3 ALA, though it should not be used for high-heat cooking due to its low smoke point [7].
5. Walnuts
Walnuts are rich in omega-3 ALA fatty acids and healthy monounsaturated and polyunsaturated fats. They contain approximately 65% fat by weight [2]. Due to their high ALA content, walnuts have been associated with enhanced brain health in several studies [9]. A research study found that eating walnuts was associated with improved cognitive function, including better learning and memory in older adults [9].
A single ounce (28 grams, approximately seven whole walnuts) contains 2,570 mg of ALA [2], which is enough to meet more than an entire day’s worth of the male RDA. To increase your ALA intake, add walnuts to your homemade granola or cereal, sprinkle them on top of yoghurt, or simply snack on a handful.
6. Flaxseeds
Flaxseeds are an excellent source of omega-3 ALA acids and are considered a nutritional powerhouse, with each serving containing a good amount of fibre, protein, magnesium, and manganese [10]. Multiple studies have demonstrated that flaxseeds offer heart-healthy benefits, primarily due to their high content of ALA [10]. Studies indicate that consuming flaxseeds can significantly lower blood pressure, particularly in individuals with high blood pressure [11].
One ounce (28 grams) of whole flaxseeds contains 6,388 mg of ALA [2], which is over twice the recommended daily amount for men. It is essential to consume flaxseeds in their ground (or ‘flaxseed meal’) form as whole seeds may pass through the digestive tract undigested, preventing the release of the omega-3 oil [10].
7. Perilla Oil
This oil, derived from perilla seeds, is commonly used as a condiment and cooking oil in Korean cuisine [12]. It is highly concentrated in omega-3 ALA, with ALA accounting for approximately 54–64% of the seed oil [12]. Each tablespoon (14 grams) of perilla oil contains almost 9,000 mg of ALA [2].
One study involving elderly participants found that replacing soybean oil with perilla oil resulted in a doubling of ALA levels in the blood and also resulted in an increase in EPA and DHA blood levels over time, suggesting an improved conversion rate [12]. Perilla oil is not recommended for high-heat cooking because its high polyunsaturated fat content makes it prone to oxidation with heat, which can lead to the formation of potentially harmful free radicals. It is best used as a flavour enhancer or dressing for cold dishes.
Conclusion
Omega-3 fatty acids are vital for maintaining heart health, brain function, and reducing inflammation. While fish is a common source of EPA and DHA, vegetarians and vegans can meet their omega-3 needs through abundant plant-based ALA sources like flaxseeds, chia seeds, and walnuts.
Given the inefficient conversion of ALA to EPA and DHA in the body, incorporating algal oil is a highly effective strategy for those on a plant-based diet to obtain these crucial long-chain fatty acids directly. By combining high-ALA foods with a reliable source of DHA/EPA, a balanced vegetarian or vegan diet can provide all the essential fatty acids needed for long-term wellness.
Disclaimer
The information provided in this article is for general educational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider or a registered dietitian before starting any dietary supplement or making significant changes to your diet, especially if you have a pre-existing health condition.
Frequently Asked Questions (FAQ)
Can I get enough omega-3 without eating fish?
Yes, by eating a variety of ALA-rich plant foods, such as chia seeds, flaxseeds, and walnuts, and optionally taking algal oil supplements, you can meet your omega-3 needs without relying on fish [1].
Which plant-based source has the highest omega-3 content?
Flaxseeds offer one of the highest ALA contents among plant sources, with 6,388 mg per ounce (28g) [2], making them a powerful option for meeting the daily recommended ALA intake.
Is algae oil a reliable alternative to fish oil?
Yes, algae oil contains DHA and EPA directly and is considered a reliable vegan alternative to fish oil, offering similar absorption and health benefits, without the risk of ocean contaminants often associated with fish oil [6].
How can I incorporate chia or flaxseeds into my meals?
You can sprinkle them on cereals, smoothies, or salads, or use ground flaxseeds or chia seeds as egg replacements in baking, both are versatile and nutritious [2, 10].
Do I need supplements if I eat foods rich in plant-based omega-3s?
While a varied plant-based diet can meet ALA needs, supplementation with algae oil may be beneficial if you need more EPA/DHA or have limited variety in your diet, as the body’s conversion rate of ALA is low [1].
References
[1] National Institutes of Health. (2024, May 17). Omega-3 Fatty Acids: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
[2] U.S. Department of Agriculture. (2024). FoodData Central. Agricultural Research Service. Retrieved October 26, 2025, from https://fdc.nal.usda.gov/
[3] Pandey, A., Kamran, F., Choudhury, M., Li, L., Rahman, M. S., & Hussain, M. A. (2024). Omega-3 Fatty Acid Fortification of Plant-Based Beverages to Enhance Their Nutritional Profile. Foods, 14(9), 1602. https://doi.org/10.3390/foods14091602
[4] Dickens, B., Sassanpour, M., & Bischoff, E. L. (2023). The Effect of Chia Seeds on High-Density Lipoprotein (HDL) Cholesterol. Cureus, 15(6), e40360. https://doi.org/10.7759/cureus.40360
[5] Zhang, X., Shu, X.-O., Xiang, Y.-B., Yang, G., Li, H., Gao, J., Cai, H., Gao, Y.-T., & Zheng, W. (2011). Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. The American Journal of Clinical Nutrition, 94(1), 240–246. https://doi.org/10.3945/ajcn.110.009340
[6] Derbyshire, E. J., Birch, C. S., Bonwick, G. A., English, A., Metcalfe, P., & Li, W. (2024). Optimal omegas – barriers and novel methods to narrow omega-3 gaps. A narrative review. Frontiers in Nutrition, 11. https://doi.org/10.3389/fnut.2024.1325099
[7] Krupa, K. N., Fritz, K., & Parmar, M. (2025). Omega-3 fatty acids. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK564314/
[8] Rodriguez-Leyva, D., & Pierce, G. N. (2010). The cardiac and haemostatic effects of dietary hempseed. Nutrition & Metabolism, 7(1), 32. https://doi.org/10.1186/1743-7075-7-32
[9] Muthaiyah, B., Essa, M. M., Lee, M., Chauhan, V., Kaur, K., & Chauhan, A. (2014). Dietary Supplementation of Walnuts Improves Memory Deficits and Learning Skills in Transgenic Mouse Model of Alzheimer’s Disease. Journal of Alzheimer’s Disease, 42(4), 1397–1405. https://doi.org/10.3233/jad-140675
[10] Rodriguez-Leyva, D., Bassett, C. M. C., McCullough, R., & Pierce, G. N. (2010). The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. Canadian Journal of Cardiology, 26(9), 489–496. https://doi.org/10.1016/s0828-282x(10)70455-4
[11] Guan, L., Zhu, L., Zhang, X., Han, Y., Wang, K., Ji, N., Yao, X., Zhou, Y., Li, B., Chen, Q., Fan, J., Sha, D., & Lu, S. (2024). Perilla Seed Oil and Protein: Composition, Health Benefits, and Potential Applications in Functional Foods. Molecules, 29(22), 5258–5258. https://doi.org/10.3390/molecules29225258
[12] Xu, W., Han, F., Piao, W., Sun, J., Bi, Y., & Huo, J. (2015). Study of DHA algal oil compound preparation on improving memory in mice. Wei Sheng Yan Jiu = Journal of Hygiene Research, 44(1), 86–90. https://pubmed.ncbi.nlm.nih.gov/25958644/
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