Can omega 3 be vegan?

In this brief guide, we will answer the query, “Can omega 3 be vegan?” and will discuss different vegan sources for omega 3.

Can omega 3 be vegan?

Yes, omega 3 can be a vegan. Omega-3 fats are necessary for heart health, brain function, and inflammation reduction, yet most of us do not consume enough of them. Adult women only need 1.1g per day, while adult males require 1.6g, but if you consume a normal American diet, this is easier said than done. It’s much more challenging for vegans and vegetarians who don’t eat seafood.

This superfood ingredient may be found in a variety of plants, and it not only boosts your omega-3 consumption but also provides a slew of other essential elements for good health. Even omnivores may wish to include these vegan omega-3 fat sources in their diets!

Forms of omega 3

It’s worth noting that omega-3 fats come in three distinct forms: DHA, EPA, and ALA. The plant-based sources are rich in ALA, while DHA and EPA are more difficult to come by on a vegan or vegetarian diet.

Although ALA may be converted to the other two forms, it is not the most effective way to produce EHA and DHA. As a vegan or vegetarian, you may want to increase your omega-3 fat consumption to assist your body to receive the nutrients it requires.

Vegan sources of omega 3


Flaxseed has more ALA omega-3 fatty acids than any other food in the world, with a tablespoon of flaxseed oil providing more than twice the daily required amount and a tablespoon of flaxseed oil providing seven times the daily recommended amount.

Flaxseed has six grams of fiber and four grams of protein in a two-tablespoon serving. It also contains high levels of Vitamin A, Magnesium, and Manganese. You may purchase them whole to make our Homemade Multi-Seed Crackers, or ground to include in your favorite smoothie or morning bowl of oatmeal.


While many nuts are considered superfoods, walnuts may be one of the most beneficial for overall health. Walnuts have been shown in studies to reduce blood pressure, aid weight loss, and maintenance, improve aging, and even improve gastrointestinal health!

Walnuts provide 2.7 grams of omega-3 fats per ounce, which is more than twice the daily requirement for women. By tossing walnuts on a favorite salad, baking them into brownies and other sweets, and adding them to your veggie sides, you may easily receive all of the omega-3s you need in a day.

Algae and seaweed

Algae such as seaweed, spirulina, nori, and chlorella are high in omega-3 lipids. These foods are particularly essential for vegans and certain vegetarians to eat since they are one of the few plant-based sources of EPA and DHA omega-3 fatty acids.

We adore nori in our Brown Rice & Tofu Maki Rolls, and it gives our Rice Noodle and Edamame Salad a wonderful umami taste. Spirulina and chlorella powders and supplements may be used to create stunning smoothie bowls or sneaked into other dishes like pancakes without changing the taste.

Canola Oil

Many individuals have strong opinions about which cooking oil is the best, and we recommend canola oil. One tablespoon of canola oil provides 1.28 grams of omega-3 fatty acids, which is more than a day’s worth of omega-3 fatty acids for women.

We also like canola oil because of its flexibility, which stems from its light and neutral taste, low saturated fat level, and high vitamin E and K content. Canola oil is great in a delicious vinaigrette or for roasting our favorite vegetables.

Hemp seeds

Hemp isn’t only for hippies anymore. Hemp seeds are a favorite of ours because of their incredible nutritional profile. Hemp seeds provide more than half of your daily omega-3 requirements in only three tablespoons, but that’s not all. Hemp seeds, commonly known as hemp hearts, are high in plant protein, fiber, iron, and magnesium, to mention a few nutrients.

These seeds are very adaptable and may be served for breakfast, lunch, or supper. In the mornings, try mixing hemp hearts into a favorite cereal dish or smoothie, and you’ll adore them in our Avocado Pesto.


Edamame is another nutritious powerhouse that should be included in your diet (provided you’re not allergic to soy). A half-cup portion of edamame offers approximately 20% of your daily omega-3 fat requirements, as well as a wealth of protein, fiber, and other minerals.

While edamame is most often associated with Asian cuisine—and it is delicious in our favorite lo main—these soybeans may be used in several recipes. That’s evident in our Greek Salad with Edamame and Egyptian Edamame Stew.


In this brief guide, we answered the query, “Can omega 3 be vegan?” and discussed different vegan sources for omega 3.


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.