Skip the fishy aftertaste—these plant-based omega sources deliver all the benefits, minus the catch.
If you’ve ever taken fish oil, you probably remember the experience—not in a good way. That fishy aftertaste lingers, and let’s not even talk about the burps. But for years, it’s been treated as the holy grail of omega-3s, like there’s no other way to get those essential fats. Spoiler: there absolutely is.
Fish don’t magically produce omega-3s; they get them from plants. Which means you can skip the middleman (or middle-fish) and go straight to the source. Whether you’re plant-based, hate seafood, or just want to avoid smelling like a fish market, there are plenty of other ways to load up on brain-boosting, heart-loving omegas. Seeds, nuts, algae—it’s all on the table. No sketchy aftertaste, no fishing boats involved. These 11 plant-based sources pack just as much power as fish oil, and they taste way better doing it.
1. Chia seeds do way more than just thicken your smoothie.
Chia seeds are the definition of small but mighty. According to Kelsey Dunn at UMass Chan Medical School, just one ounce delivers over 4,900 mg of ALA, a plant-based omega-3 that supports heart health, brain function, and inflammation control. They’re also loaded with fiber, protein, and antioxidants, making them one of the most nutrient-dense seeds out there.
These little powerhouses are ridiculously easy to incorporate into your diet. Sprinkle them over smoothie bowls, toss them into oatmeal, or mix them into yogurt for an instant omega boost.
Soaking them in water or plant-based milk creates a gel-like texture that works as an egg substitute in baking. They don’t require any prep, don’t have a weird aftertaste, and won’t go rancid like fish oil. Plus, they keep you full longer, making them a win for both nutrition and convenience.
2. Flaxseeds have been fueling humans for centuries.
For thousands of years, flaxseeds have been a go-to for nutrition, and it’s easy to see why. Their nutrient profile makes them an easy way to boost healthy fats while also supporting digestion. One tablespoon packs about 2,350 mg of ALA, along with fiber and lignans, which are linked to heart health and hormone balance as reported in a study by Can Cardiol for the Canadian Journal of Cardiology.
Whole flaxseeds pass through the body undigested, so grinding them is the best way to unlock their benefits. Once ground, they blend seamlessly into smoothies, oatmeal, and baked goods. Their mild, nutty flavor makes them a great addition to both sweet and savory dishes. Unlike fish oil, they don’t oxidize quickly when stored properly, and they last far longer without going bad.
3. Hemp seeds bring the perfect balance of omegas.
These seeds are one of the easiest sources of omegas to add to your meals. Their mild, nutty taste works well in everything from smoothies to salads. No grinding, no soaking—just a straight-up, no-fuss way to increase your omega intake.
Hemp seeds are also packed with protein, iron, and magnesium, making them one of the most well-rounded plant-based foods out there, per Cathleen Crichton-Stuart of Medical News Today. They contain around 2,600 mg of ALA per three tablespoons, but what really makes them stand out is their ideal ratio of omega-3s to omega-6s.
Too much omega-6 can be inflammatory, but hemp seeds naturally provide the perfect mix for optimal health. Not all omega-3 sources are created equal, but hemp seeds get the balance just right.
4. Algal oil is where fish actually get their omega-3s.
Fish don’t make their own omega-3s—they get them from algae. That means algal oil is one of the purest, most direct plant-based sources of DHA and EPA, the same omegas found in fish oil. A single teaspoon can pack over 600 mg of DHA, making it one of the best alternatives for those who want the full spectrum of benefits.
Unlike most plant-based omegas that rely on ALA conversion, algal oil delivers DHA directly. It’s available in liquid or capsule form, making it an easy swap for traditional fish oil. No fishy taste, no concerns about overfishing—just straight-up plant-powered omega goodness. Algal oil is proof that you don’t need fish to get high-quality omega-3s.
5. Walnuts do more than just look like brains.
There’s a reason walnuts have a reputation for brain health—they’re one of the best plant-based sources of omega-3s. One ounce delivers around 2,500 mg of ALA, plus antioxidants that help fight inflammation and protect brain cells from oxidative stress.
Crunchy and slightly bitter, walnuts pair well with both sweet and savory dishes. Toss them into oatmeal, add them to a salad, or snack on them straight out of the bag. While all nuts have healthy fats, walnuts stand out as one of the few that actually bring omega-3s to the party. Eating them regularly can support brain function, heart health, and overall longevity.
6. Perilla seeds might be the most underrated omega source.
Perilla seeds don’t get nearly as much attention as they should. Popular in Korean cuisine, they contain even more ALA than flaxseeds—around 2,700 mg per tablespoon. They’re also loaded with antioxidants and have been linked to reduced inflammation, making them a powerhouse ingredient.
If you can get your hands on perilla seeds, they’re worth adding to your routine. They can be ground into a fine powder and sprinkled into soups, blended into smoothies, or mixed into baked goods. There’s also perilla oil, which offers a concentrated dose of omega-3s in liquid form. Whether in seed or oil form, perilla is a plant-based omega champion that deserves way more love.
7. Brussels sprouts bring fiber, vitamins, and a surprising dose of omegas.
Leafy greens don’t usually make the omega-3 list, but Brussels sprouts pull their weight. One cup contains about 270 mg of ALA, along with fiber, vitamin K, and antioxidants. They might not replace your daily chia seed fix, but they’re a solid addition to an omega-rich diet.
Roasted, sautéed, or shaved into salads, Brussels sprouts do way more than just add a dose of healthy fats. They support digestion, boost overall heart health, and deliver a ton of essential nutrients in every bite. If you’re looking for an easy way to sneak more omega-3s into your meals, this cruciferous vegetable is worth a second look.
8. Seaweed isn’t just for sushi—it’s an omega-3 powerhouse.
Most people associate seaweed with sushi rolls, but it’s actually one of the best plant-based sources of omega-3s. Like algal oil, seaweed provides DHA and EPA, the same essential fatty acids found in fish. Some varieties, like nori, wakame, and dulse, also contain fiber, iodine, and antioxidants that support overall health.
Adding seaweed to your diet is easier than you’d think. Sprinkle dried seaweed flakes onto salads, blend them into soups, or snack on crispy roasted nori sheets. It adds a natural umami flavor without overpowering dishes, making it a great way to sneak in extra nutrients.
Unlike fish oil, seaweed delivers a clean source of omegas without any concerns about mercury or overfishing. Whether in fresh, dried, or supplement form, it’s an underrated but powerful addition to any plant-based diet.
9. Edamame is more than just a protein-packed snack.
These little green soybeans are best known for their protein content, but they also provide a solid dose of omega-3s. One cup of edamame contains around 560 mg of ALA, making it a great whole-food option for those looking to boost their plant-based omegas. Plus, they come with fiber, vitamins, and all nine essential amino acids.
Edamame is ridiculously easy to prepare—just steam or boil them and sprinkle on a little sea salt for a quick snack. They also work well tossed into stir-fries, blended into hummus, or added to grain bowls. Unlike fish oil, edamame won’t leave a lingering aftertaste, and it delivers more than just healthy fats. With its combination of protein, fiber, and omega-3s, it’s one of the most well-rounded plant-based foods out there.
10. Black walnuts bring a unique twist to omega-3s.
Regular walnuts get all the attention, but black walnuts deserve a spot on the list too. They contain even more antioxidants than their common counterpart, along with a solid dose of omega-3s—about 1,500 mg of ALA per ounce. Their bold, earthy flavor sets them apart, making them a great option for people who like a more intense nutty taste.
These aren’t the kind of walnuts you casually snack on by the handful. Their strong flavor pairs well with bold cheeses, roasted vegetables, and dark chocolate. They can also be added to homemade granola or blended into pesto for a unique, nutrient-packed twist. While they may not be as widely available as regular walnuts, black walnuts are a hidden gem for those looking to mix up their omega-3 sources while reaping additional health benefits.
11. Kidney beans are proof that even humble foods can pack omegas.
Beans might not be the first thing that comes to mind when you think of omega-3s, but kidney beans hold their own. One cup contains about 300 mg of ALA, making them a solid, budget-friendly option for those looking to get more plant-based omegas without relying on nuts and seeds.
Easy to cook and endlessly versatile, kidney beans work in everything from chili to salads to tacos. They also provide fiber, protein, and iron, making them a great all-around addition to a plant-based diet. Unlike fish oil, they don’t require refrigeration or come with an expiration date that makes you question your life choices. Simple, affordable, and packed with essential nutrients, kidney beans are a reminder that you don’t need fancy superfoods to get the health benefits of omega-3s.