Configuration
My Food List
Options ⌄

Select a nutrient to rank.

Choose a food group.

Highest or Lowest?
Serving Size

Click the "+" button to add any food to this list.

200 Vegetarian Foods Highest in Omega 3s

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a serving size.

Click to Change Configuration

1600mg Omega 3s = 100% AI
  1. Flax Seeds
    6479mg (405% AI) in 1oz
  2. Chia Seeds
    5064mg (316% AI) in 1 oz
  3. Hemp Seeds
    2641mg (165% AI) in 1oz
  4. Walnuts
    2579mg (161% AI) in 1 oz (14 halves)
  5. Butternuts (dried)
    2476mg (155% AI) in 1 oz
  6. Firm Tofu
    1467mg (92% AI) in 1 cup
  7. Boiled Soybeans (edamame)
    1029mg (64% AI) in 1 cup
  8. Tofu Prepared With Calcium
    791mg (49% AI) in 1 cup
  9. Black Walnuts (dried)
    760mg (48% AI) in 1 oz
  10. Natto
    646mg (40% AI) in 1/2 cup
  11. Cooked Green Soybeans
    637mg (40% AI) in 1 cup
  12. Mungo Beans (cooked)
    603mg (38% AI) in 1 cup
  13. Edamame
    560mg (35% AI) in 1 cup
  14. Hash Browns
    527mg (33% AI) in 1 cup
  15. Dried Beechnuts
    483mg (30% AI) in 1 oz
  16. Stirfried Soybean Sprouts
    472mg (30% AI) in 100 grams
  17. Canned Refried Beans
    426mg (27% AI) in 1 cup
  18. Tempeh
    412mg (26% AI) in 1 cup
  19. Dry-roasted Soybeans
    404mg (25% AI) in 1oz
  20. Onion Rings
    379mg (24% AI) in 1 cup
  21. Fried Yellow Plantains
    379mg (24% AI) in 1 cup
  22. Baked Beans
    372mg (23% AI) in 1 cup
  23. Whole Milk
    366mg (23% AI) in 16oz glass
  24. Cooked Hubbard Squash
    332mg (21% AI) in 1 cup, cubes
  25. Navy Beans
    322mg (20% AI) in 1 cup
  26. Light Whipping Cream
    319mg (20% AI) in 1 cup, whipped
  27. Soybean Sprouts
    312mg (19% AI) in 1 cup
  28. Kidney Bean Sprouts
    311mg (19% AI) in 1 cup
  29. Kidney Beans
    301mg (19% AI) in 1 cup
  30. Cooked Red Kidney Beans
    297mg (19% AI) in 1 cup
  31. Soft Tofu
    295mg (18% AI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  32. Dry Roasted Pecans
    282mg (18% AI) in 1 oz
  33. Pecans
    280mg (18% AI) in 1 oz (19 halves)
  34. Cooked Soybean Sprouts
    278mg (17% AI) in 1 cup
  35. Radish Sprouts
    274mg (17% AI) in 1 cup
  36. Chinese Broccoli
    271mg (17% AI) in 100 grams
  37. Brussels Sprouts (cooked)
    270mg (17% AI) in 1 cup
  38. Canned Chili With Beans
    269mg (17% AI) in 1 cup
  39. High Fat Milk (3.7% Fat)
    259mg (16% AI) in 16oz glass
  40. California Avocados
    255mg (16% AI) in 1 cup, pureed
  41. Cherimoya
    254mg (16% AI) in 1 cup, pieces
  42. Tofu Extra Firm Prepared With Nigari
    238mg (15% AI) in 1/5 block
  43. Pinto Beans (cooked)
    234mg (15% AI) in 1 cup
  44. Toasted Wheat Germ
    227mg (14% AI) in 1 oz
  45. Cooked Chinese Broccoli
    227mg (14% AI) in 1 cup
  46. Cooked Small White Beans
    226mg (14% AI) in 1 cup
  47. Dried Pine Nuts
    224mg (14% AI) in 1 oz
  48. Avocados
    223mg (14% AI) in 1 avocado, NS as to Florida or California
  49. Canned Navy Beans
    223mg (14% AI) in 1 cup
  50. Florida Avocados
    221mg (14% AI) in 1 cup, pureed
  51. Firm Tofu (With Calcium and Magnesium)
    210mg (13% AI) in 1/2 cup
  52. Cooked Cauliflower
    207mg (13% AI) in 1 cup
  53. Kimchi
    206mg (13% AI) in 1 cup
  54. Dulce De Leche
    204mg (13% AI) in 1 cup
  55. Roquefort
    200mg (12% AI) in 1 oz
  56. Canned Kidney Beans
    192mg (12% AI) in 1 cup
  57. Cooked Winter Squash
    189mg (12% AI) in 1 cup, cubes
  58. Buttermilk
    186mg (12% AI) in 1 cup
  59. Broccoli (cooked)
    186mg (12% AI) in 1 cup chopped
  60. Ghee (clarified Butter)
    185mg (12% AI) in 1 tbsp
  61. Guavas
    185mg (12% AI) in 1 cup
  62. Vanilla Soy Milk
    182mg (11% AI) in 1 cup
  63. Fortified Chocolate Soy Milk
    182mg (11% AI) in 1 cup
  64. Cooked Broadbeans
    182mg (11% AI) in 100 grams
  65. Black Beans
    181mg (11% AI) in 1 cup
  66. Cooked Collards
    177mg (11% AI) in 1 cup, chopped
  67. Frozen Raspberries
    176mg (11% AI) in 1 cup, unthawed
  68. Blueberries (frozen)
    174mg (11% AI) in 1 cup, unthawed
  69. Strawberry Guavas
    173mg (11% AI) in 1 cup
  70. Cooked Zucchini
    169mg (11% AI) in 1 cup, sliced
  71. Cooked Spinach
    166mg (10% AI) in 1 cup
  72. Cranberry Beans (roman Beans)
    161mg (10% AI) in 1 cup
  73. Cooked Wild Rice
    156mg (10% AI) in 1 cup
  74. Raspberries
    155mg (10% AI) in 1 cup
  75. Soft Serve Chocolate Ice Cream
    155mg (10% AI) in 1/2 cup
  76. Hubbard Squash
    152mg (9% AI) in 1 cup, cubes
  77. Spaghetti Squash
    150mg (9% AI) in 1 cup, cubes
  78. Eggnog
    150mg (9% AI) in 1 cup
  79. Great Northern Beans
    149mg (9% AI) in 1 cup
  80. Cooked Cookneck Summer Squash
    148mg (9% AI) in 1 cup, sliced
  81. Cooked Summer Squash
    148mg (9% AI) in 1 cup, sliced
  82. Yellow Onions
    145mg (9% AI) in 1/4 cup
  83. Mamey Sapote
    144mg (9% AI) in 1 cup 1 Inch pieces
  84. Black-Eyed Peas (Cowpeas)
    142mg (9% AI) in 1 cup
  85. Ricotta Cheese
    139mg (9% AI) in 1/2 cup
  86. Blackberries
    135mg (8% AI) in 1 cup
  87. Cooked Scotch Kale
    135mg (8% AI) in 1 cup, chopped
  88. Cooked Kale
    134mg (8% AI) in 1 cup, chopped
  89. Jackfruit
    130mg (8% AI) in 1 cup, sliced
  90. Canned Baked Beans
    130mg (8% AI) in 1 cup
  91. Black Turtle Beans
    126mg (8% AI) in 1 cup
  92. Cooked Large White Beans
    124mg (8% AI) in 1 cup
  93. Litchis
    124mg (8% AI) in 1 cup
  94. Elderberries
    123mg (8% AI) in 1 cup
  95. Gruyere Cheese
    123mg (8% AI) in 1 oz
  96. Gjetost Cheese
    122mg (8% AI) in 1 oz
  97. Cooked Spaghetti Squash
    121mg (8% AI) in 1 cup
  98. Tempeh Cooked
    120mg (8% AI) in 100 grams
  99. Succotash
    115mg (7% AI) in 1 cup
  100. Cooked Blackeyed Peas
    112mg (7% AI) in 1 cup
  101. Gouda Cheese
    112mg (7% AI) in 1 oz
  102. Canned Lima Beans
    112mg (7% AI) in 1 cup
  103. Cooked Green Snap Beans
    111mg (7% AI) in 1 cup
  104. Cooked Yellow Snap Beans
    111mg (7% AI) in 1 cup
  105. Cooked Broccoli Raab
    111mg (7% AI) in 1 NLEA serving
  106. Coffee Cream Liqueur
    109mg (7% AI) in 1 (1/2) fl oz
  107. Okara
    109mg (7% AI) in 1 cup
  108. Cooked Scallop Squash
    108mg (7% AI) in 1 cup, mashed
  109. Strawberries
    108mg (7% AI) in 1 cup, sliced
  110. Low-sodium Cheddar Cheese
    107mg (7% AI) in 1 oz
  111. Mozzarella
    106mg (7% AI) in 1 oz
  112. Scotch Kale
    103mg (6% AI) in 1 cup, chopped
  113. Sesame Seeds (toasted)
    103mg (6% AI) in 1 oz
  114. Sesame Butter (tahini)
    103mg (6% AI) in 1 oz
  115. Canned Red Kidney Beans
    102mg (6% AI) in 1 cup
  116. Cooked Oriental Radishes
    101mg (6% AI) in 1 cup, sliced
  117. Cooked New Zealand Spinach
    101mg (6% AI) in 1 cup, chopped
  118. Sour Red Cherries (frozen)
    101mg (6% AI) in 1 cup, unthawed
  119. Port De Salut Cheese
    100mg (6% AI) in 1 oz
  120. Cooked Artichokes (globe Or French)
    99mg (6% AI) in 1 cup
  121. Queso Chihuahua
    98mg (6% AI) in 1 oz
  122. Lima Beans
    98mg (6% AI) in 1 cup
  123. Cooked Rutabagas (neeps, Swedes)
    97mg (6% AI) in 1 cup, cubes
  124. Melon Balls
    97mg (6% AI) in 1 cup, unthawed
  125. Cooked Green Cauliflower
    96mg (6% AI) in 1/5 head
  126. Mexican Blend Cheese
    93mg (6% AI) in 1/4 cup shredded
  127. Cooked Turnip Greens
    92mg (6% AI) in 1 cup, chopped
  128. Tilsit Cheese
    92mg (6% AI) in 1 oz
  129. Brie Cheese
    89mg (6% AI) in 1 oz
  130. Leeks
    88mg (6% AI) in 1 cup
  131. Romano Cheese
    88mg (6% AI) in 1 oz
  132. Cooked Garden Cress
    88mg (5% AI) in 1 cup
  133. Brussels Sprouts (raw)
    87mg (5% AI) in 1 cup
  134. Lowfat Ricotta
    87mg (5% AI) in 1/2 cup
  135. Loganberries (frozen)
    87mg (5% AI) in 1 cup, unthawed
  136. Blueberries
    86mg (5% AI) in 1 cup
  137. Cooked Lima Beans
    85mg (5% AI) in 1 cup
  138. Grated Parmesan (hard)
    84mg (5% AI) in 1 oz
  139. Mangos
    84mg (5% AI) in 1 cup pieces
  140. Pistachio Nuts
    82mg (5% AI) in 1 oz (49 kernels)
  141. Cooked Leeks
    82mg (5% AI) in 1 leek
  142. Cantaloupe Melons
    81mg (5% AI) in 1 cup, balls
  143. European Black Currants
    81mg (5% AI) in 1 cup
  144. Processed Pimento Cheese
    80mg (5% AI) in 1 slice (3/4 oz)
  145. Colby Cheese
    79mg (5% AI) in 1 oz
  146. Roasted Chestnuts
    78mg (5% AI) in 10 kernels
  147. Provolone Cheese
    78mg (5% AI) in 1 oz
  148. Camambert
    78mg (5% AI) in 1 oz
  149. Cooked Swamp Cabbage
    77mg (5% AI) in 1 cup, chopped
  150. Spinach Egg Noodles (cooked)
    77mg (5% AI) in 1 cup
  151. Baked Acorn Squash
    76mg (5% AI) in 1 cup, cubes
  152. Ground Mustard Seed
    76mg (5% AI) in 1 tsp
  153. American Cheese Spread
    76mg (5% AI) in 1 slice
  154. Zucchini
    76mg (5% AI) in 1 cup, chopped
  155. Kiwifruit
    76mg (5% AI) in 1 cup, sliced
  156. Feta Cheese
    75mg (5% AI) in 1 oz
  157. Whole Grain Sorghum Flour
    75mg (5% AI) in 1 cup
  158. Blue Cheese
    75mg (5% AI) in 1 oz
  159. Rutabagas (neeps, Swedes)
    74mg (5% AI) in 1 cup, cubes
  160. Monterey Cheese
    74mg (5% AI) in 1 oz
  161. Lentils (cooked)
    73mg (5% AI) in 1 cup
  162. Pea Sprouts
    73mg (5% AI) in 1 cup
  163. Sour Pickled Cucumber
    71mg (4% AI) in 1 cup
  164. Chickpeas (garbanzo Beans) (cooked)
    71mg (4% AI) in 1 cup
  165. Pak-choi (bok Choy) (cooked)
    70mg (4% AI) in 1 cup, shredded
  166. Gooseberries
    69mg (4% AI) in 1 cup
  167. Green Snap Beans (raw)
    69mg (4% AI) in 1 cup 1/2 Inch pieces
  168. Miso
    69mg (4% AI) in 1 tbsp
  169. Sour Red Cherries
    68mg (4% AI) in 1 cup, without pits
  170. Papaya
    68mg (4% AI) in 1 cup 1 Inch pieces
  171. Scallop Squash
    68mg (4% AI) in 1 cup slices
  172. Green Cauliflower
    67mg (4% AI) in 1 cup
  173. Plain Yogurt
    66mg (4% AI) in 1 cup (8 fl oz)
  174. Boysenberries (frozen)
    66mg (4% AI) in 1 cup, unthawed
  175. Low Sodium Sour Pickles
    66mg (4% AI) in 1 cup, chopped or diced
  176. Dehydrated Milk
    65mg (4% AI) in 1/4 cup
  177. Dried Sweetened Blueberries
    65mg (4% AI) in 1/4 cup
  178. Summer Squash
    63mg (4% AI) in 1 cup, sliced
  179. Mozzarella (hard)
    60mg (4% AI) in 1 oz
  180. Dry Roasted Pistachio Nuts
    60mg (4% AI) in 1 oz (49 kernels)
  181. Stinky Tofu
    59mg (4% AI) in 1 block
  182. Macadamia Nuts
    59mg (4% AI) in 1 oz (10-12 kernels)
  183. Alfalfa Sprouts
    58mg (4% AI) in 1 cup
  184. Dried Spirulina Seaweed
    58mg (4% AI) in 1 tablespoon
  185. Veggie Burgers
    57mg (4% AI) in 1 pattie
  186. California Red Kidney Beans
    57mg (4% AI) in 1 cup
  187. Almond Paste
    57mg (4% AI) in 1 oz
  188. Honeydew Melon
    56mg (4% AI) in 1 cup, diced (approx 20 pieces per cup)
  189. Dry Roasted Macadamia Nuts
    56mg (3% AI) in 1 oz (10-12 kernels)
  190. Canned Mature (White) Lima Beans
    55mg (3% AI) in 1 cup
  191. Lemons
    55mg (3% AI) in 1 cup, sections
  192. Split Peas
    55mg (3% AI) in 1 cup
  193. Crookneck Summer Squash
    55mg (3% AI) in 1 cup sliced
  194. Cooked Acorn Squash
    54mg (3% AI) in 1 cup, mashed
  195. Romain Lettuce
    53mg (3% AI) in 1 cup shredded
  196. Millet Flour
    52mg (3% AI) in 1 cup
  197. Asparagus (cooked)
    52mg (3% AI) in 1 cup
  198. Turnips
    52mg (3% AI) in 1 cup, cubes
  199. Processed American Cheese (with Vitamin D)
    52mg (3% AI) in 1 oz
  200. Low Fat Provolone
    51mg (3% AI) in 1 oz

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.