1. Flaxseed products: One tablespoon of whole flaxseeds has 2.3 grams, one tablespoon of ground flaxmeal has 1.6 grams, and one tablespoon of organic flaxseed oil has a whopping eight grams of omega-3s.
  2. Chia seeds. One tablespoon of chia seeds sprinkled on your cereal or salad provides 2.5 grams of this healthy fat.
  3. Hemp products: Two tablespoons of creamy hemp seed butter offers at least 2.5 grams of omega-3s, and one cup of creamy Hempmilk contains 0.9 grams.
  4. Cooking oils: One tablespoon of canola oil offers 0.8 grams of omega-3s, while the same amount of olive oil may not have much, 0.1 grams, but if you cook with it often, the omega-3s will add up.
  5. Walnuts: Top your salad or oatmeal with 1/4 cup of walnuts and you’ll obtain 0.6 grams of omega-3s.
  6. Edamame: Snack on one cup of edamame (soybeans) and you’re 0.6 grams closer to reaching your RDI.
  7. Kidney beans: The one cup of kidney beans in your bowl of soup or rice and beans gives you 0.3 grams of omega-3s.
  8. Soymilk: Two cups of Silk DHA Omega-3 & Calcium soymilk in your morning cup of cereal offers 0.06 grams of omega-3s (from flax oil). Meat Alternatives Explained: Tofu, Tempeh, and Seitan Filling Veggie Meals That’ll Boost Your Metabolism Vegan Sources of Omega-3s 7 Dairy-Free, Plant-Based Calcium Sources