USDA-derived rankings
Vegan foods high in omega-3
Omega-3s are essential fats for heart, brain and eye health, richest in oily fish and, as ALA, in flax, chia and walnuts.
Who this is for: Useful if you rarely eat oily fish, eat plant-based, or are focused on heart and brain health.
Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 1.6 g a day.
The clear number one
Chia Seeds
One serving (24g) gives you 4.3 g of omega-3, around 267% of the daily reference in one go.
See the full nutrition score for chia seedsThe ranking
Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.
| # | Food | Per serving | Per 100g |
|---|---|---|---|
| 1 | Chia Seeds | 4.3 g267% of daily reference | 17.8 ghigh |
| 2 | Flaxseed (Linseed) | 3.2 g199% of daily reference | 22.8 ghigh |
| 3 | Hemp Seeds | 2.6 g163% of daily reference | 8.7 ghigh |
| 4 | Walnuts | 2.5 g159% of daily reference | 9.1 ghigh |
| 5 | Rapeseed Oil | 1.3 g80% of daily reference | 9.1 ghigh |
| 6 | Soybeans | 0.5 g34% of daily reference | 0.6 ghigh |
| 7 | Tofu (firm) | 0.5 g32% of daily reference | 0.4 gsource |
| 8 | Edamame | 0.3 g18% of daily reference | 0.4 gsource |
| 9 | Pecans | 0.3 g17% of daily reference | 1 ghigh |
| 10 | Tempeh | 0.2 g16% of daily reference | 0.2 gsource |
| 11 | Granola | 0.2 g14% of daily reference | 0.4 gsource |
| 12 | Red Lentils | 0.2 g9% of daily reference | 0.3 gsource |
| 13 | Olive Oil | 0.1 g7% of daily reference | 0.8 ghigh |
| 14 | Pistachios | 0.1 g5% of daily reference | 0.3 gsource |
| 15 | Sesame Seeds | 0.1 g4% of daily reference | 0.4 gsource |
| 16 | Tahini | 0.1 g4% of daily reference | 0.4 gsource |
| 17 | Mustard | 0 g2% of daily reference | 0.4 gsource |
| 18 | Basil | 0 g2% of daily reference | 0.3 gsource |
Foods with any animal-derived tag (meat, fish, eggs, dairy, honey) are excluded.
Fish provide ready-made EPA and DHA; seeds and nuts provide ALA, which converts to those forms only in small amounts.
Narrow it to your way of eating
How this list is built
Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for omega-3 is 1.6 g, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.