Here is a short list with natural sources of Omega-3 fatty acids for vegans.
Winter squash is a good source of Omega 3, with 338mg per cup cooked – and only 203mg of Omega 6.
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.
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).
A cup of honeydew melon balls delivers 58mg of Omega 3 with only 46mg Omega 6.
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).
Blueberries top the list of berries with 174mg of Omega 3 per 1 cup serving while simultaneously only delivering 259mg of Omega 6.
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.
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.
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.
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.
A ounce of chia seeds packs in 4915mg of Omega 3 but just 1620mg of Omega 6.
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.