Low Fat Vegan Recipe Blog

Top 20 Vegan Sources of Omega 3 & Vegan Foods with the BEST Omega 3:6 Ratio

People are down right confused about plant-based vegan nutrition. A question I get occasionally is “Where do vegans get omega 3?” (Also called EFA’S – essential fatty acids) My answer typically informs them that it’s not the amount that is the MOST important persay, but the balance of omega 3:6 that is very important! Yes it is very important to get enough omega 3 and 6, but you need to have a good balance of it as well.

What is the proper balance of omega 3 to omega 6?

The absolute idSources of vegan omega 3eal ratios are 1:1 – 1:4. Several sources of information suggest that human beings evolved on a diet with a ratio of omega-6 to omega-3 essential fatty acids (EFA) of approximately 1:1. The average american gets 1:10 to 1:50! Yikes. This is largely due to the presence of omega 6-loaded oils used in fried and processed foods – corn, soy, cottonseed, grape seed, sunflower – because they are cheaper last longer on store shelves.

Problems caused by an Omega imbalance:

Omega 3s produce hormones that are anti-inflammatory. Omega 6s produce hormones that support inflammation. Inflammation is an important process for healing in that it helps in acute injury or microbial attack. When the site of a wound becomes hot or swollen, for instance, this is due to the presence of omega-6s in the body. Omega 3s and omega 6s are meant to balance each other, like demolition and construction tools.

However, when omega 6s begin to outnumber the omega 3s, they overwhelm the body’s ability to tone down the inflammatory response. This inflammation begins to manifest in things such as increased cholesterol, asthma, cardiovascular disease, many forms of cancer, Alzheimer’s, diabetes, immune diseases such as Crohn’s and Lupus. Inflammation also is associated with obesity, depression, hyperactivity and more.

If you’re interested in giving your omega 3’s a massive boost, here are the vegan foods that are the highest in omega 3.

Top Sources of vegan omega 3 per 100g


1.       Flaxseed

2.     Chia Seeds


3.      Walnuts

4.      Hemp Seeds

5.      Soybeans

6.      Beechnuts: 1,7000mg
7.      Pecans

8.     Hickorynuts: 1,000mg
9.      Mungo Beans (Urad Dal, Black Dal)

10.   Spirullina

11.   Pinenuts

12.  French Beans

13.  Grape leaves

14.  Red Bell Peppers

15.   Radish Seeds, sprouted

16.  Navy Beans

17.   Purslane

350 mg
18.  Wild Rice

19.   Quinoa



20. Chinese Broccoli 277mg

Reading the chart for the best omega 3:6 ratio foods for vegans:

If a food has (2) then it has twice the amount of omega 3 than 6.The chart below has a rating system for the omega 3/6 balance in each of these plant based foods is described as followed: Foods with higher numbers have that much more omega 3. For example:

  • If it has (0.5) it has 0.5 times the amount of omega 3 than 6. If a food has ( 0.0 ) it has a 1:1 ratio.
  • If a food has a negative value (-0.1) that means it has more omega 6 than 3.  This amount is still very excellent! It is only once it gets past (-4.0) that it starts to be less than optimal.

If you are still confused about how this rating system works, please comment below and tell me what you’re confused about, or if you  have any foods you would like to add, please comment too!

Typically fruit and vegetables have excellent ratios, anywhere from 1.5:1 – 1:4. Grains, nuts and seeds typically have terrible omega 3:6 ratio but there are a few that are very good, such as flax seeds.

Press Ctrl + F to find a specific food.

Best omega 3:6 ratio foods for vegans: Balance Score:

Foods that have a higher (or equal) Omega 3 content than Omega 6 are positive values

Vegetables:  Balance Score:

Seaweed, wakame, raw

Seaweed, laver, raw

Grape leaves, raw 7.6
Broccoli, chinese, cooked 8.3
Radish seeds, sprouted, raw 7.3
Seaweed, irishmoss, raw 5.8
Cauliflower, cooked 5.1
Spinach, raw 4.2
New Zealand spinach, raw 3.8
Lettuce, butterhead (boston and bibb) 3.8
Lettuce, looseleaf, raw 3.7
Lettuce, iceberg (includes crisphead types), raw 3.5
Broccoli, raw or cooked 3.3
Swamp cabbage, cooked 3.2
Lettuce, cos or romaine, raw 3.1
Cabbage, anish (pe-tsai), raw 2.6
Cauliflower, green, raw 2.4
Cauliflower, raw 2.1
Squash, zucchini, baby, raw 2.0
Brussels sprouts, cooked 1.9
Spaghetti Squash 1.9
Seaweed, agar, raw 1.9
Turnip greens, raw 1.8
Beans, navy, mature seeds, sprouted, raw 1.7
Squash, winter, all varieties 1.7
Balsam-pear (bitter gourd) 1.5
Squash, winter, hubbard, raw 1.3
Squash, summer, crookneck and straightneck, raw 1.3
Squash, summer, scallop, raw 1.1
Brussels sprouts, raw 1.1
Squash, summer, zucchini 1.1
Turnips, raw 1
Watercress, raw 1
Arugula, raw 1
Radishes, white icicle, raw 1
Cabbage, anish (pak-choi) 0.9
Chayote, raw 0.8
Cucumber, peeled, raw 0.8
Radishes, raw 0.7
Kale, scotch, raw 0.7
Squash, winter, all varieties, raw 0.6
Kale, raw 0.6
Rutabagas, raw 0.5
Leeks, (bulb and lower leaf-portion), raw 0.5
Cabbage, common (anish, domestic, and pointed types), stored, raw 0.5
Beans, snap (Green and yellow) 0.4
Collards 0.4
Cabbage 0.4
Squash, winter, acorn and butternut 0.3
Cabbage, red, raw 0.3
Cabbage, savoy, raw 0.2
Kohlrabi 0.2
Pumpkin, raw 0.0
Jerusalem artichokes 0.0
Herbs:  Balance Score:
Basil 9.0
Spearmint, dried 8.2
Spices, marjoram, dried 7.6
Spices, tarragon, dried 7.5
Spearmint, fresh 6.5
Peppermint, fresh 5.2
Spices, cloves, ground 4.7
Spices, thyme, fresh 3.6
Spices, basil, dried 3.4
Spices, sage, ground 2.2
Spices, thyme, dried 0.7
Papayas, raw 0.5
Melons, cantaloupe, raw 0.5
Mangos, raw 0.4
Melons, casaba, raw 0.2
Melons, honeydew, raw 0.1
Litchis, raw 0.0 (1:1 Ratio)
Cherries, sour, red, raw 0.0 (1:1 Ratio)
Acerola, (west indian cherry), raw -0.1 (1 : 1.1 Ratio)
Cherries, sweet, raw -0.1
Sapodilla, raw -0.1
Tamarinds, raw -0.2
Bananas, raw -0.3
Breadfruit, raw -0.3
Currants, red and white, raw -0.3
Grapefruits -0.3
Cranberries, raw -0.4
Tangerines and mandarin oranges -0.4
 Jackfruit, raw  -0.4
Grapefruit, raw -0.4
Sugar-apples, (sweetsop), raw -0.4
Oranges, raw, Florida -0.4
Pineapple, raw -0.4
Persimmons, japanese -0.5
Currants, european black, raw -0.6
Limes, raw -0.6
Blueberries, raw -0.6
Oranges, raw, California, valencias -0.6
Grapes, american type (slip skin), raw -0.8
Pomegranates, raw -0.9
Quinces, raw -0.9
Peaches, raw -1
Strawberries, raw -1
Soursop, raw -1
Elderberries, raw -1.1
Apples, raw, with skin -1.2
Pears, asian, raw -1.3
Loquats, raw -1.4
Blackberries, raw -1.4
Mammy-apple, (mamey), raw -1.5
Pears, raw -1.6
Apricots, raw -1.6
Guavas, strawberry, raw -1.6
Figs, raw -1.9
Raspberries, raw -2.1
Guavas, common, raw -2.2
Plums, raw -2.4
Kiwi fruit, (chinese gooseberries), fresh, raw -2.8
Prickly pears, raw -4
Carambola, (starfruit), raw -4.1
Carambola, (starfruit), raw -4.1
Nectarines, raw -4.5
Watermelon, raw -4.6
Mulberries, raw -4.8
Gooseberries, raw -5.1
Olives 6.5
Avocados, raw -10.9
Nuts, Seeds, legumes  Balance Score:
Seeds, flaxseed 28.1
Seeds, sisymbrium seeds (Hedge mustard) 2.8
Mungo beans (Urad Dal) 3
Seeds, chia seeds 1.4
Beans, french, mature seeds, cooked, 0.9
Beans, pinto, mature seeds, canned 0.5
Beans, kidney, all types 0.5
Beans, pinto, mature seeds 0.5
Beans, adzuki, mature seeds, 0.0 (1:1 ratio)
Beans, adzuki 0
Beans, white -0.1
Beans, adzuki, yokan – 0.1
Nuts, coconut water -0.1
Beans, black, -0.2
Nuts, chestnuts, japanese -0.7
Nuts, coconut meat, raw -1
Nuts, macadamia nuts, -1.5
Nuts, ginkgo nuts, dried -1.9
Nuts, chestnuts, european -3.7
Nuts, hazelnuts or filberts -8.7
Nuts, cashew nuts -13.1
Nuts, almonds -20.7
Rice, white, long-grain, regular, -0.4
Rice, white, glutinous, raw -0.5
Couscous, cooked -0.5
Bulgur, cooked -1.1
Rye flour, light -1.1
Barley, pearled -1.3
Bulgur, dry -1.4
Rye flour, medium -1.6
Buckwheat groats -1.7
Wheat, hard/soft red winter -1.8
Wheat, hard white -2.0
Wheat, hard red spring -2.1
Wheat, soft white -2.2
Rye -2.4
Rice, brown, medium-grain, cooked -2.4
Barley -2.5
Buckwheat -2.6
Rice, brown, long-grain, cooked -2.7
Millet, cooked -3.8
 Quinoa -5.6
 Oats -5.9
Amaranth  -7.4


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