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.

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). 

Your body can technically make EPA and DHA from ALA (but this conversion process is very inefficient and limited), but ALA must come from the food you eat.

"ALA is unique in that it is an essential fatty acid, meaning the body cannot produce it on its own," explains Maya Feller, M.S., R.D., CDN, registered dietitian nutritionist of Brooklyn-based Maya Feller Nutrition and mbg Functional Nutrition instructor.

Because of this, the Institute of Medicine recommends that adult women get 1.1 grams of ALA per day and adult men get 1.6 grams of ALA per day. 

Since the body has the ability to synthesize EPA and DHA from ALA in the liver (albeit inefficiently) there's no official recommended intake level set for these two fatty acids. However, since the conversion rate is so low5 and varies widely (from 0.3 to 20%), it's a wise idea to get what you can from your food.

Many researchers and clinicians wish there were daily requirements set because EPA and DHA are that important.

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.

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.

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.

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

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.*

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.