How can vegetarians and non-seafood consumers get their daily omega-3 fatty acids?
Foods with the highest amounts of long chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are oily fish. However, what if you are vegetarian, allergic to seafood, or just don't like fish? How can you make sure that you consume an adequate amount of omega-3 fatty acids?
The omega-3 fatty acid called alpha-linolenic acid (ALA) is the precursor of EPA and DHA and is found in walnuts, and canola, soybean and flaxseed oils. Algae are vegetarian sources of DHA that can be used for supplementing the diet. All of the aforementioned vegetable sources are vegetarian and pose no risk to individuals with seafood allergies. While it might be relatively easy (once you know where to look) to get ALA, the conversion of ALA to EPA and DHA (the long chain and more biologically active omega-3 fatty acids) is poor and one would need to consume a large amount of flaxseed or flaxseed oil to get the health benefits of EPA and DHA. Many food products are now fortified with omega-3 fatty acids. For help determining if your foods are fortified with ALA, EPA and/or DHA, visit the Food products database for fats and oils; you may be surprised how many fats and oils have omega-3 fatty acids. The food companies have been busy! Vegetarians without egg restrictions can consume eggs and yogurt that are fortified with DHA. Soymilk has naturally occurring ALA and some have also been fortified with DHA. Supplements from algae are concentrated, vegetarian sources of DHA. While oily fish are the greatest natural source of EPA and DHA (the biologically active forms of omega-3 fatty acids), now there are many other sources of DHA and ALA. EPA is still difficult to find from vegetarian sources, but you are not out of luck! The body naturally retro-converts (converts back) EPA from DHA so with increased DHA intake, the body will convert some to EPA.
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Examples of conventional foods that contain omega-3 fatty acids and fortified foods where omega-3 fatty acids have been added
| Food Product* and typical serving sizes | Total Omega-3 (mg) | ALA (mg) | EPA (mg) | DHA (mg) |
| Tuna (light packed in water) 3 oz |
250 | 40 | 190 | |
| Tuna (white packed in water) 3 oz |
733 | 198 | 535 | |
| Tuna (light, packed in oil) 3 oz | 109 | 23 | 86 | |
| Salmon (Atlantic wild, baked) 3 oz |
1,564 | 349 | 1,215 | |
| Salmon (Atlantic farmed, baked) 3 oz |
1,825 | 587 | 1,238 | |
| Sardines (packed in oil with bone) 3 oz |
835 | 402 | 433 | |
| Walnuts (1/4 cup) | 627 | 627 | ||
| Flax Cereal (3/4 cup) | 1,000 | 1,000 | ||
| Fortified Yogurt (4 oz) | 16-32 | 16-32 | ||
| Fortified Eggs (1 egg) | 100-150 | 48 | 2 | 50-150 |
| Butter substitute/ spreads (1 Tbsp) | 500-560 | 350 | 32 | |
| Fortified Milk (8 oz) | 32 | 32 | ||
| Fortified Soymilk (8 oz) | 370 | 32 | ||
| Fortified Orange Juice (8 oz) | 50 | 30 | 20 | |
| Fortified Baby Foods (3.5 oz pureed, 1/4 cup cereal) |
18 | 18 | ||
* Omega-3 fatty acid content and source varies by brand; be sure to read labels carefully or contact the manufacturer.
Abbreviations:
mg = milligrams (1,000 mg is equal to 1 gram and about 28 grams are in one ounce)
ALA = alpha-linolenic acid
EPA = eicosapentaenoic acid
DHA = docosahexaenoic acid
Key Points
- Vegetarians, those with seafood allergies or those whom do not like fish can get adequate omega-3 fatty acids naturally (ALA) and from fortified food products (DHA).
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