20 Best Sources Of Omega-3s For Vegans, Vegetarians & More

After a decade of serious shunning, fats have officially made a comeback. But some still reign supreme over others. (We're looking at you, omega-3s.)

Omega-3 fatty acids are among the most studied and recommended fats across all types of dietary preferences. It doesn't matter if you're vegan, vegetarian, keto, or following a Mediterranean or plant-based diet, you need omega-3 fatty acids to feel your best.

We talked to the experts to get a better understanding of omega-3's are so important and how you can get more of them, including plant based ones.

Omega-3s are classified as polyunsaturated fatty acids1.

The term encompasses three different fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). 

Each type of omega-3 fatty acid has its own benefit, but as a whole, they work together to:*

According to functional medicine doctor Mark Hyman, M.D., one of the best vegan-friendly omega-3 foods may be something you've never heard of: purslane.

Purslane is a leafy green vegetable that contains more ALA (around five to seven times6) than other leafy greens, like spinach.

It also contains very small amounts of EPA6, a rarity for plant-based omega-3 sources but still trace amounts (only 10 milligrams EPA for a kilogram, or 2.2 pounds, or purslane), so its bragging rights are definitely on the ALA front.

If you can't find purslane, you can get ALA from other plant based sources of omega-3s like:

There are also a handful of vegetarian omega-3 sources. These have all three omega-3s in varying concentrations.

Eggs naturally have a very low omega-3 content (a large poached egg has 0.03 grams of DHA7), but if you opt for omega-3-fortified eggs, that number jumps up to 250 milligrams and higher per serving.

Typically the chicken feed is fortified with ALA, but sometimes EPA and DHA, too (the latter are more expensive). These additions go a long way, as omega-3-enriched eggs have been shown to positively affect heart health8.

Seaweed and algae are other plant based and vegetarian-friendly sources of omega-3 fatty acids that may help increase your blood DHA levels better than other plant-based sources9.

You can also find naturally omega-3-enriched cheeses, like goat cheese10.

If you're not vegan or vegetarian, Hyman recommends sticking to what he calls SMASH (salmon, mackerel, anchovies, herring, and sardines) fish to meet your omega-3 needs.

Two servings of these fish per week will help you get what you need while minimizing exposure to heavy metals (like mercury) and toxins that are often present in larger fish.

Grass-fed beef11 is a non-vegetarian option to consume ALA, EPA, and DHA (although their levels vary a lot).

In addition to omega-3s, grass-fed beef is also loaded with essential amino acids, iron, zinc, selenium, and vitamins A, B6, B12, D, and E.

The short answer is: It depends what you're eating.

"Most of the health benefits of omega-3 have been linked to animal-based sources (docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA)," Megan Rossi, Ph.D., R.D., also known as the gut health doctor, previously told mbg. "The plant-based type of omega-3 (alpha-linolenic acid, or ALA) can be converted by our bodies into DHA and EPA. But the conversion is not efficient." 

If you're vegan or vegetarian, Rossi recommends consuming a variety of plant-based omega-3 sources and considering fortified foods or supplements.

And even if you're not, Carl Lavie, M.D., author of a review published in Mayo Clinic Proceedings that looked at 40 clinical trials on omega-3s, says that you're likely still falling short.

"The study supports the notion that EPA and DHA intake contributes to cardioprotection, and that whatever patients are getting through the diet, they likely need more,"* Lavie previously told mbg.

In reality, the large majority (90%)12 of Americans fail to consume the EPA and DHA equivalent of two servings of oily fish weekly, so high-quality fish oil supplements can play a key role in addressing this nutrient gap.*

In other words, while it's always a good idea to eat fish twice per week, you may still need an omega-3 supplement to fill in the gaps.*

Omega-3 fatty acids come from all types of foods. Plant foods provide mostly ALA, while fish and grass-fed beef are richer in EPA and DHA.

Eating a variety of foods can help you meet your omega-3 needs, but you may still need a supplement, especially if you're vegan or vegetarian.

Editor's Note (May 11, 2022): A previous version of this article incorrectly cited a study that claimed one benefit of omega-3 fatty acids is that they support anti-inflammatory pathways in the body. After further scientific review, we have found that the cited article does not accurately represent the latest research and have replaced the linked study with a new one that aligns with the most up-to-date information.