Vegan Omega-3
Sources

Food
Product		 Cup
Serving		 Omega-3
Milligrams
Artichoke 1/2 46
Asparagus 1/2 26
Avocado 1/2 255
Black Beans 1/2 90
Blueberries 1/4 45
Broccoli 1/2 46
Brown Rice 1/2 30
Brussels Sprouts 1/2 194
Cauliflower 1 208
Chia Seeds 1/8 5055
Chickpeas 1/2 23
Edamame 1/2 276
Flaxseed 1/8 6388
Garbanzo Beans 1/2 23
Honeydew Melon 1 58
Hummus 1/2 91
Jackfruit 1 130
Kale 1/2 52
Kidney Beans 1/2 96
Lentils 1/2 37
Lima Beans 1/2 56
Mango 1/2 77
Pasta 1/2 32
Pinto Beans 1/2 186
Pistachios 1/8 33
Pumpkin Seeds 1/8 20
Rasberries 1/2 39
Seaweed 1/4 60
Sesame Seeds 1/8 102
Soybeans 1/2 277
Spinach 1/2 21
Tahini 1/8 109
Tofu 1/2 396
Walnuts 1/8 418
Winter Squash 1 338
Zucchini 1 76
The USDA recommends 250 milligrams of omega-3 fatty acids per day.
Dry measure:
​
Nuts & seeds listed 
= 1/8 cup
= 1 ounce
= 2 tablespoons
= About a handful
When it comes to vegan and vegetarian omega-3 sources, also called n-3, flaxseed and chia take the grand prize, but there are plenty other omega-3 foods on our list to build a balanced ALA profile.
ALA n-3
 
ALA is the the type of n-3 found in vegetarian omega-3 foods.

​There are three types of n-3 total; after ALA the remaining two are EPA and DHA, the types most commonly found in marine animals.
Omega-3 Benefits
 
Although the FDA states that the benefits of omega-3 are not yet completely conclusive, it does state that scientific research supports the claim that these nutrients assist heart health.
Mindful Consumption

Vegetarian omega-3 foods do not provide a complete profile of the nutrient because the potent sources are seafood and fish.

​However, mindful consumption and balanced intake can help build a vegetarian diet that meets all recommended daily values. The key to any planned nutrition profile is moderation and variety.

​Excess of one nutrient may cause the opposite of the desired effect.

The general advice: consume with mindful attention to health and well being; and notice the causes and effects in your body.