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Top 10 Vegetarian Sources of Omega-3s

10 Fish-Free Ways to Eat Omega-3s

Since fish, a huge source of omega-3s, is off limits for vegetarians, they have to pay special attention to their diets in order to reach their daily quota. It's recommended to consume 1.1 grams of the heart-healthy fat daily. If you don't, symptoms like fatigue, poor memory, weakened immune system, dry skin, heart problems, and depression could plague you. For all you out there eating a plant-based diet, here are some animal-free sources of omega-3s.

  1. One tablespoon flaxseed oil: 7 grams
  2. One tablespoon chia seeds: 2.5 grams
  3. One tablespoon flaxseeds: 2.3 grams
  4. One tablespoon flaxmeal: 1.6 grams
  5. One tablespoon canola oil: 0.8 grams

To see the other five sources, keep reading.

  1. 1/8 cup walnuts: 1.1 grams
  2. One cup Hempmilk: 0.9 grams
  3. 1/2 cup edamame (soybeans): 0.3 grams
  4. One cup kidney beans: 0.2 grams
  5. One tablespoon olive oil: 0.1 grams

How do you get your omega-3s?

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Join The Conversation
Mouzzer Mouzzer 5 years
Hemp butter is my fave!! Just too bad (in one way) that it has become hyper branded as a health food cause it is getting too darn expensive now. Have been buying this one for about 13 years and lately, the price has skyrocketed! I am considering making some....messy job but may just be worth the hassle.
danakscully64 danakscully64 5 years
"they have to pay special attention to their diets in order to reach their daily quota" This assumes that the average person eats fish on a regular basis or at all. I think everyone, veggie or omni, would have to "pay special attention" to their nutrients intake.
danakscully64 danakscully64 5 years
"they have to pay special attention to their diets in order to reach their daily quota" This assumes that the average person eats fish on a regular basis or at all. I think everyone, veggie or omni, would have to "pay special attention" to their nutrients intake.
Spectra Spectra 5 years
I take fish oil pills and I eat walnuts every day. I think I probably get at least 3 gms a day. It's pretty cool that flaxseed oil has so much; that's a great option for people.
amber512 amber512 5 years
I'm a vegetarian and love that there are other options. I just wish my body could handle flax or chia seeds!
michlny michlny 5 years
I eat hempseeds - straight up, out of the bag -- they are delicious!
scorpstar77 scorpstar77 5 years
I'm not vegetarian or allergic, but I just really don't like the taste of fish or shellfish. So thank you very much for this!
swiftchick swiftchick 5 years
Thank you for posting this. I'm severely allergic to fish and I'm vegan. I'm trying to incorporate omega 3s into my diet and having more options definitely helps!
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