Vegan Guide to Omega-3s

Published by PETA.

Omega-3 fatty acids are important healthy fats that are necessary for maintaining heart, brain, skin, and joint health. Our bodies don’t naturally create them, so we have to get them from food. Luckily, there are plenty of vegan sources. We can get omega-3s from flax seeds, hemp seeds, walnuts, and leafy greens as well as from vegan supplements.


We need different types of fatty acids, including alpha-linolenic acid (ALA, which is found in many vegetables), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA, which is found in fatty fish and algae oil). Vegan algae oil supplements, which are widely available, are free of the dangerous levels of mercury and PCBs that are found in fish. In addition, our bodies have the ability to convert ALA to EPA and DHA, so there’s no reason to eat intelligent fish, who have complex social lives and simply want to live in peace, in order to get all the omega-3 fatty acids that our bodies need.

To help you find the right omega-3 sources for you, here’s a list of vegan supplements and recipes packed with these essential fatty acids:

Vegan Omega-3 Supplements

Garden of Life Minami Algae Omega-3 Vegan DHA

These orange-flavored vegan softgels are packed with 500 mg of vegan DHA derived from algae oil.

NuTru O-Mega-Zen3 DHA + EPA Liquid

With 300 mg of DHA and EPA, NuTru’s liquid formula can be taken by itself or added to your favorite drink.

Solgar Omega-3 Vegetarian DHA 200 MG Vegetarian Softgels

This vegan DHA comes in easy-to-swallow softgels made from cornstarch, not gelatin.

Recipes Packed With Omega-3s

Try making some of these recipes to ensure that you’re getting enough of the fatty acids that your body needs:

1. Tofu-Spinach Lasagna

Spinach, tofu, and pasta are the key ingredients in this delicious dish.Spinach Tofu Lasagna

2. Lightened-Up Banana Bread

Canola oil and walnuts both contain omega-3s. Banana bread just got that much healthier!Chocolate Chip Banana Bread

3. Pesto Raw-sta Pasta

Basil and pumpkin seeds pack an omega-3 wallop in this dish.

4. Spicy Sesame Noodles

Peanut butter and sesame seeds pack a protein punch to this dish.Japanese Noodles

5. Brussels Sprout Salad with Toasted Hazelnuts

Oh, Brussels sprouts, we love you because you’re so good to

6. Kale Protein Smoothie

This smoothie makes for the perfect breakfast, with kale, soy milk, flaxseed oil, and peanut butter starting your day the omega-3 way.433x650_2D00_kale_2D00_smoothies.jpg

7. Chia Seed Pudding

Foods that are both delectable and healthful make us swoon. (It’s all in the chia seeds and soy milk.)chia_2D00_seed_2D00_pudding.JPG

8. Chickpea-Parsley Dip

The parsley and canola oil provide the omega-3s, while the chickpeas round out this awesome appetizer.chickpea_parsley_dip_3

9. Sumptuous Spinach Salad with Orange-Sesame Dressing

Spinach is so healthy in so many ways. Get some!

10. Roasted Cinnamon-Sugar Pumpkin Seeds

Pumpkin seeds are delicious all year long!Unroasted pumpkin seeds

11. Maple-Sriracha Roasted Brussels Sprouts With Cranberry Wild Rice

You don’t want to miss out on this recipe—it tastes divine, while the Brussels sprouts give you that omega-3 kick that you need.Brussels Sprouts Holiday Dinner Plate

12. Raw Oatmeal

Oatmeal is already packed with omega-3s, but if you add soy milk, walnuts, and chia seeds to your bowl, your breakfast is that much healthier.Raw-Oatmeal-pic.jpg

13. Baked Bruschetta Bites

Basil gives these cute bruschetta bites that omega edge.583_2D00_Baked-Bruschetta-Bites.JPG

14. All-Purpose Baked Tofu

This recipe is a simple and delicious way to prepare tofu.VegCooking Perfect Tofu

15. Kimbap (Korean Sushi Roll)

Seaweed is rich in this fantastic fatty acid.Vegan Kimbap

16. Spicy Buffalo Cauliflower ‘Wings’

Cauliflower is the omega-3 star of this recipe.buffalo_2D00_cauliflower_2D00_wings.JPG

17. Dynamite Tofu with Rice and Broccoli

Tofu and broccoli makes for an explosion of health.

18. Hemp Hummus

Hemp seeds are one of the best sources of omega-3s, although they are still unfamiliar to most people.Hemp Hummus

List of Vegan Omega-3 Sources

The following is a list of good sources of vegan omega-3 fatty acids, ranked by value, that we found at The World’s Healthiest Foods website:

Foods Rating
Flaxseeds2 Tbsp74.83.1913332.0excellent
Walnuts0.25 cup196.22.7211310.4excellent
Brussels Sprouts1 cup56.20.27113.6very good
Cauliflower1 cup28.50.2195.5very good
Mustard Seeds2 tsp20.30.1565.5very good
Soybeans1 cup297.61.03432.6good
Tofu4 oz164.40.66283.0good
Winter Squash1 cup75.80.1981.9good
Broccoli1 cup54.60.1982.6good
Collard Greens1 cup62.70.1882.2good
Spinach1 cup41.40.1773.1good
Summer Squash1 cup36.00.1563.1good
Raspberries1 cup64.00.1561.8good
Kale1 cup36.40.1352.7good
Romaine Lettuce2 cups16.00.1155.2good
Green Beans1 cup43.80.1151.9good
Strawberries1 cup46.10.0941.5good
Turnip Greens1 cup28.80.0942.3good
Miso1 Tbsp34.20.0831.8good
Bok Choy1 cup20.40.0732.6good
Leeks1 cup32.20.0731.6good
Basil0.5 cup4.90.07310.8good

Of course, if you’d prefer to take an omega-3 supplement, there are plenty of vegan-friendly options— try this one by Spectrum Organics, or Fysh Oil.

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