May 9, 2025
You don’t have to eat salmon or swallow fish oil capsules to get your daily dose of Omega-3s. Whether you're plant-based or just not into seafood, these foods will keep your brain sharp and your skin glowing — no fishy business involved!
Getty Images
Just 1 tablespoon of chia seeds packs around 5,000 mg of ALA (a plant-based form of Omega-3). Sprinkle them on yogurt, oatmeal, or blend into smoothies. They’re great for digestion and keep you full longer.
Getty Images
Ground flaxseeds are a classic plant-based Omega-3 hero. 1 tablespoon gives you about 2,350 mg of ALA. Just make sure they’re ground (not whole) so your body can absorb all the good stuff.
Getty Images
Coincidence? Maybe. Delicious? Definitely. Just 1 ounce (about 14 halves) has around 2,570 mg of ALA. Snack on them raw or toss into salads for a crunchy, brain-boosting treat.
Getty Images
Hemp hearts are soft, nutty, and loaded with nutrients. 3 tablespoons offer about 2,600 mg of ALA Omega-3s. Stir them into your morning smoothie or sprinkle over avocado toast for extra plant power.
Getty Images
These mini cabbages are surprisingly rich in Omega-3s — especially when cooked. Half a cup (cooked) gives you around 135 mg of ALA. Not massive, but still counts, especially when paired with other sources.
Getty Images
Algae is where fish get their Omega-3s from! Algal oil supplements provide 300–500 mg of EPA and DHA per capsule — the same type of Omega-3 found in fish. Ideal for vegans who want the full spectrum.
Getty Images
Half a cup of cooked edamame has around 300 mg of ALA Omega-3s. It’s a protein-rich, tasty snack that’s easy to throw into salads, stir-fries, or enjoy on its own with a pinch of salt.
Getty Images
Seaweed and kelp may contain small amounts of EPA (not just ALA!), depending on the variety. While exact numbers vary, some seaweed types provide around 100–250 mg per serving. Great for sushi lovers and miso soup fans.
Getty Images
You will be surprised to know that one serving of pumpkin seeds has about 2.5 grams of omega-6 and 22 milligrams of omega-3 fat. It’s a budget-friendly, easy way to sneak Omega-3s into everyday cooking — from snacks to salad dressings.
Getty Images
A popular plant protein source, one serving of tofu has the potential to offer more than 90% of the adequate intake of omega 3 for an individual.
Getty Images
Thanks For Reading!
Read Next