How to get omega 3 without fish?

This question is about Nutrition
Sarah Achleithner
You can get omega 3 without fish through the following dietary sources [1].


  • Seaweed (134 mg per ounce)
  • Chlorella (100 mg per 3 grams)
  • Spirulina 


  • Brussels sprouts (135 mg per ½ cup cooked)
  • Flaxseeds (2.4 g per tablespoon)
  • Walnuts (2.6 g per ounce)
  • Chia seeds (5 g per ounce)
  • Hemp seeds (1 g per tablespoon)
  • Beans (100 mg per ½ cup)
  • Edamame (280 mg per ½ cup) 
The IOM has established AIs (adequate intakes) for adult males as 1.6 g/day and 1.1 g/day for adult females [2]. However, since your body can’t produce all of the omega-3 fatty acids on its own, you must rely on dietary sources and/or supplements to meet your needs.
vegan omega-3 food sources


  1. Omega-3 fatty acids and plant-based diets. Physicians Committee for Responsible Medicine. (n.d.). Retrieved March 29, 2022, from  
  2. U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - omega-3 fatty acids. NIH Office of Dietary Supplements. Retrieved March 29, 2022, from