What Are Some Plant-Based Sources of Omega-3 Fatty Acids?


Omega-3 fatty acids are essential for our overall health and well-being. But many people don’t realize that these vital nutrients can also be found in plant-based sources. Whether you’re a vegetarian, vegan, or simply looking to incorporate more plant-based options into your diet, there are plenty of delicious and nutritious ways to get your daily dose of omega-3s.

Plant-Based Powerhouses: Top 10 Sources of Omega-3s

Looking for ways to add more omega-3s to your diet without relying on fish or fish oil supplements? You’re in luck! There are plenty of plant-based options that are rich in this essential fatty acid. From leafy greens to nuts and seeds, these foods can help support brain and heart health. In this chart, we’ve rounded up the top 10 plant-based sources of omega-3s, ranked by their content of alpha-linolenic acid (ALA), one of the three main types of omega-3s found in plants.

FoodServing sizeALA (mg)
Flaxseeds1 Tbsp5713
Chia seeds1 Tbsp4830
Hemp seeds1 Tbsp3000
Walnuts1/4 cup2510
Brussels sprouts1/2 cup558
Spinach1/2 cup446
Kale1/2 cup348
Parsley1/4 cup259
Mustard greens1/2 cup240
Arugula1/2 cup206
Note: The above chart is per 100g.

Best Plant-Based Sources of Omega-3

One of the best plant-based sources of omega-3s is flaxseed. These tiny seeds pack a powerful punch when it comes to omega-3s. With a single tablespoon provides more than half of your daily recommended intake. Flaxseed is also a great source of fiber and lignans, which have been shown to have anti-cancer properties. Try adding ground flaxseed to vegan smoothies, oatmeal, or baked goods for an easy and delicious way to boost your omega-3 intake.

Another great plant-based sources of omega-3 is chia seeds. These tiny seeds are packed with omega-3s, as well as antioxidants, fiber, and minerals. They can be added to smoothies, yogurt, or oatmeal for a nutritious boost. Or made into a gel by mixing them with water.

Walnuts are another great plant-based source of omega-3s. Their crunchy texture and rich flavor make them a perfect addition to vegan salads, snacks, or baked goods.

Another plant-based source of omega-3s is seaweed, including nori, which is used to wrap sushi, dulse, and kelp. These sea vegetables are not only a great source of omega-3s. But also contain a wide range of other nutrients, including iodine, which is essential for a healthy thyroid.


Incorporating these plant-based sources of omega-3 into your diet is a delicious and easy way to support yo ur overall health and well-being. Whether you’re looking to boost your brain power. Improve your heart health. Or simply want to enjoy the many benefits of these essential nutrients, plant-based sources of omega-3s are a great option. So, wave goodbye to fish oil supplements, and say hello to these tasty plant-based options.

Source For Plant-Based Sources of Omega-3

  • Nutritional databases, such as the USDA National Nutrient Database
  • Medical and scientific journals, such as the Journal of Lipid Research or the American Journal of Clinical Nutrition
  • Health and wellness websites, such as Healthline or Medical News Today
  • Plant-based and vegan blogs and websites, such as The Spruce Eats or One Green Planet
  • Books and guides on plant-based nutrition and health, such as “The China Study” by T. Colin Campbell or “The Plant-Based Solution” by Joel Kahn.

2 thoughts on “What Are Some Plant-Based Sources of Omega-3 Fatty Acids?

  1. Carol Campbell says:

    Thanks for this great information and helping us all stay healthy! This is appreciated!!

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