Here is a short list with natural sources of Omega-3 fatty acids for vegans.

**Winter squash**

Winter squash is a good source of Omega 3, with 338mg per cup cooked – and only 203mg of Omega 6.

**Cabbage Family**

Vegetables in the cabbage family have a high amount of Omega 3. Cauliflower is the most

notable with 208mg Omega 3 and just 62mg of Omega 6 per cup, cooked. Other coices are broccoli and Brussels sprouts.

**Wild Rice**

One cup cooked delivers 156mg Omega 3 while only having 195mg of Omega 6.

**Herbs and Spices**

All popular herbs and spices have a great Omega 3 to Omega 6 ratio. Cloves are one of the best at 86mg/52mg per 2 grams, as is oregano (73mg/18mg), marjoram (49mg/18mg), and tarragon (44mg/11mg).

**Honeydew Melon**

A cup of honeydew melon balls delivers 58mg of Omega 3 with only 46mg Omega 6.

**Mangoes**

Mangoes pack in 77mg of Omega 3s per fruit. They are one of the few vegetarian sources of Omega 3 which actually have less Omega 6 than Omega 3 (just 29mg per fruit).

**Berries**

Blueberries top the list of berries with 174mg of Omega 3 per 1 cup serving while simultaneously only delivering 259mg of Omega 6.

**Leafy Greens**

A cup of cooked spinach has 352mg of Omega 3 with only negligible amounts of Omega 6. Broccoli rabe, collards, kale and grape leaves are also good sources of Omega 3.

**Beans**

Mungo beans — aka Urad Dal — are by far the best choice with 603mg Omega 3 and just 43mg Omega 6 in one cup cooked (not to be confused with mung beans). French beans and navy beans are also good choices.

**Seaweed**

Seaweeds are also one of the only vegan foods which also have EPA and DHEA. Spirulina (58mg Omega 3, 88mg Omega 6 per tablespoon) is one of the best choices. Wakame is a good runner up.

**Flax Seeds**

One ounce of flax seeds packs in 6388mg of Omega 3 (nearly 6 times the RDA). You get 1655mg of Omega 6 in the process, which helps keep your Omega 3 to Omega 6 ratios in check.

To get an even bigger boost, you can take a tablespoon of flax oil which delivers 7196mg of Omega 3.

**Chia Seeds**

A ounce of chia seeds packs in 4915mg of Omega 3 but just 1620mg of Omega 6.

**Hemp Seeds**

Hemp seeds have a great Omega 3 to Omega 6 ratio. One ounce of the seeds will provide 1100 Omega 3 and 2700 Omega 6.