Comprehensive vegan omega-3 chart featuring 30 plant-based sources with ALA content per serving. Includes flaxseed, chia seeds, hemp seeds, walnuts, algae oil (DHA/EPA), leafy greens, and more. Explains omega-3 types and daily intake recommendations (1.1-1.6g ALA). Perfect for vegan nutrition planning and meeting essential fatty acid requirements. A4 PDF, instant download, print unlimited.
$4.00
The Vegan Plant-Based Omega-3 Sources Chart provides comprehensive guidance on obtaining essential omega-3 fatty acids from plant-based foods. This practical reference features 30 vegan sources with ALA (alpha-linolenic acid) content per serving, helping vegans and vegetarians meet the Institute of Medicine's recommended daily intake of 1.1 grams for women and 1.6 grams for men.
Omega-3 fatty acids are polyunsaturated fats essential for human health. Three main types exist: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Only ALA is found in plant-based foods, whilst EPA and DHA primarily occur in fatty fish. These fatty acids play crucial roles in reducing inflammation, supporting brain function, and improving heart health. The body cannot produce omega-3s independently, requiring dietary or supplementation sources.
Top ALA sources include ground flaxseed (3.5g ALA per 2 tbsp), chia seeds (2.5g per 2 tbsp), flaxseed oil (7.3g per 1 tbsp), hemp seeds (1.5g per 3 tbsp), and walnuts (2.5g per 1/4 cup). Additional excellent sources feature soybeans (0.5g per 1/2 cup cooked), canola oil (1.3g per 1 tbsp), edamame (0.2g per 1/2 cup), and mustard oil (0.8g per 1 tbsp).
Vegetables providing omega-3s include Brussels sprouts (0.2g per 1 cup cooked), spinach (0.2g per 1 cup cooked), purslane (0.3g per 1 cup), basil (0.1g per 1 cup), and kale (0.1g per 1 cup cooked). Notably, algae oil provides DHA and EPA directly (1.6g per 1 tbsp), making it unique amongst plant sources.
Other sources featured include seaweed (0.4g per 1 cup), spirulina (0.1g per 1 tbsp), butternut squash (0.1g per 1 cup cooked), pecans (0.2g per 1/4 cup), avocado (0.1g per 1 medium), cabbage (0.1g per 1 cup cooked), mango (0.1g per 1 medium), peanut butter (0.1g per 2 tbsp), black beans (0.1g per 1/2 cup), blueberries (0.1g per 1 cup), raspberries, strawberries, cauliflower, broccoli, and kiwi.
This chart is perfect for vegans, vegetarians, plant-based athletes, nutritionists, or anyone optimising omega-3 intake through plant sources.
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