Non-fish sources of Omega 3 (Ranked from highest to lowest)

Omega-3 fatty acids are essential fats that support brain health, hormone balance, heart health, and inflammation regulation. Most people associate omega-3s with fish like salmon or sardines, but there are actually many plant and land-animal foods that provide omega-3s as well.

While fish provides the active forms EPA and DHA, most non-fish foods contain ALA (alpha-linolenic acid). The body can convert a small percentage of ALA into EPA and DHA, which is why including multiple omega-3 sources in your diet can still be beneficial.

Below are some of the best non-fish omega-3 foods ranked from highest to lowest.

1. Flaxseed Oil

Omega-3: ~7,200 mg ALA per tablespoon

Flaxseed oil is one of the most concentrated plant sources of omega-3s. Just one tablespoon provides several days’ worth of ALA.

Ways to use it:

Drizzle over salads Blend into smoothies Add to yogurt or oatmeal

Because omega-3 fats are delicate, flax oil should not be heated.

2. Chia Seeds

Omega-3: ~5,000 mg ALA per ounce (about 2 tablespoons)

Chia seeds are an excellent omega-3 source that also provide fiber, magnesium, and plant protein.

Ways to use them:

Chia pudding Sprinkle on yogurt or oatmeal Add to smoothies or baked goods

Their high fiber content also supports gut health and blood sugar stability.

3. Ground Flaxseeds

Omega-3: ~2,300 mg ALA per tablespoon

Whole flaxseeds often pass through the digestive system intact, so ground flaxseed is the best way to absorb the nutrients.

Ways to use them:

Stir into oatmeal Add to smoothies Mix into baked goods

Flaxseeds also contain lignans, which support hormone balance.

4. Walnuts

Omega-3: ~2,500 mg ALA per ounce

Walnuts are one of the only nuts that naturally contain significant omega-3 fats. They also provide polyphenols and vitamin E, which support brain and heart health.

Ways to use them:

Add to salads Blend into pesto Eat as a snack

5. Hemp Seeds

Omega-3: ~2,000 mg per 3 tablespoons

Hemp seeds contain omega-3s along with complete plant protein and minerals like zinc and magnesium.

Ways to use them:

Sprinkle on smoothie bowls Add to salads Blend into sauces

6. Canola Oil

Omega-3: ~1,300 mg ALA per tablespoon

Canola oil contains more omega-3 than most cooking oils. While refined oils should be used in moderation, it can still contribute to overall intake.

Ways to use it:

Salad dressings Light cooking

7. Edamame and Soybeans

Omega-3: ~300–600 mg per serving

Soybeans provide modest amounts of omega-3s along with plant protein, fiber, and iron.

Ways to use them:

Edamame snacks Stir fries Salads

8. Kidney Beans

Omega-3: ~200 mg per cup

Beans are not usually considered omega-3 foods, but kidney beans contain small amounts along with fiber and plant protein.

Ways to use them:

Chili Grain bowls Salads

9. Brussels Sprouts

Omega-3: ~135 mg per cup

Certain vegetables contain small amounts of omega-3s. Brussels sprouts also provide vitamin C, vitamin K, and fiber.

Ways to use them:

Roasted with olive oil Shaved into salads

10. Pasture-Raised Eggs

Omega-3: ~100–200 mg per egg (higher in omega-3 enriched eggs)

Eggs from pasture-raised hens or omega-3 enriched eggs contain higher levels of omega-3s compared with conventional eggs.

11. Kamut Pasta

50mg Omega 3 per serving. Eden foods brand makes a Kamut pasta that’s available at Publix.

I recently posted a pasta salad recipe with their pasta. Personally, I think pasta tastes better cool in a pasta salad vs warm in a pasta sauce

Algae oil- from algae plants

Navy beans- often used in baked bean recipes

Pinto beans

Black beans- great in burgers

Great Northern beans- perfect for soups

Cannellini beans

Lima beans

Red lentils

Green lentils

Chickpeas- hummus, roasted chickpeas

Spinach

Kale

Arugula

Broccoli

Avocado

Ways to use them:

Breakfast bowls Omelets Egg salad

Important Note About Plant Omega-3s

Plant foods provide ALA, which the body converts into EPA and DHA at a relatively low rate (often under 10%). Because of this, people who do not eat fish may benefit from:

Eating multiple plant sources daily Choosing pasture-raised eggs Considering algae-based omega-3 supplements, which provide DHA and EPA directly.