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Plant-based foods rich in Essential Fatty Acids Omega-3 (EPA, DHA) and Omega-6 (LA) per 100 grams in the vegan diet (100% vegetarian)


Don’t forget to visit our article on essential fatty acids Omega-3 (EPA, DHA) and Omega-6 (LA). It’s all explained there.
To view large image and download: Infographic vegan foods rich in essential fatty acids Omega-3 (EPA, DHA) and Omega-6 (LA).

Note: If you are viewing the page on a mobile device, you can scroll through the table on the right to see it fully.

Quantities of essential fatty acids Omega-3 (EPA, DHA) and Omega-6 (LA) per 100 grams of food, ordered by Omega-3 quantity:

Food (100g) Omega-3 ALA (Alpha-linolenic) Omega-3 EPA Omega-3 DHA Omega-6 LA (Linoleic)
Oil of first quality cold pressed flax seeds 53,36 0 0 14,24
Flax seeds (ground before consumption) 22,81 0 0 5,90
Chia seeds (ground before consumption) 17,83 0 0 5,83
Nuts oil 10,40 0 0 52,90
First quality cold pressed Rapeseed Oil (Canola) 9,13 0 0 18,64
Nuts 9,08 0 0 38,09
Refined soybean oil 6,91 0 0 51,29
Mustard seeds (ground before consumption) 3,79 0 0 5,92
Marjoram (Dry) 3,23 0 0 1,17
Tarragon (Dry) 2,95 0 0 0,74

Plant-based foods with omega-3 (EPA) per each 100 grams of food:

Food (100g) Omega-3 ALA (Alpha-linolenic) Omega-3 EPA Omega-3 DHA Omega-6 LA (Linoleic)
Microalgae (Kelp) 0,004 0,004 0 0,02
Raw wakame seaweed 0,002 0,18 0 0,01
Irish moss seaweed 0,001 0,046 0 0,002

This is a sample of some foods. Check with your nutritionist.

Sources:

U.S. Agricultural Research Service Nutrition Data Releases.

Davis, Brenda and Vesanto, Melina. Becoming Vegan: the complete guide to adopting a healthy plant-based diet. Book Publishing Company, 2000. ISBN: 1570671036.

NutricionVegana.com/en: Please note that the information contained on this website is for educational purposes only. The admins of the website are not doctors or nutritionists (but the info is aproved by nutritionists, of course). This information is not intended to diagnose, treat, cure or prevent any disease. That is why we ask that you consult your doctor before making any changes in your diet and that you take into account the treatment that has been prescribed, if you have. Nutritionists can help you to take a well-planned vegan diet.


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