Omega 3 Vegetable Sources

Pay Attention to the Omega 3 to Omega 6 Ratio: Vegetables are relatively low in omega 3 PUFAs but in most cases have very favorable omega 3 to omega 6 ratios. They are also rich in micronutrients and some, such as cruciferous vegetables, are noted for their anti-cancer properties.

The following vegetables provide moderate amounts of omega 3 and have a very favorable omega 3 to omega 6 balance (figures are for cooked vegetables):

Vegetable ALA per 100g EPA per 100g DHA per 100g Total n-3 per 100g Total n-6 per 100g n-3 to n-6 ratio
Winter Squash - Butternut 0.24g None None 0.24g 0.14g 1.7 to 1
Cauliflower 0.17g None None 0.17g 0.05g 3.4 to 1
Brussels Sprouts 0.17g None None 0.17g 0.08g 2.1 to 1
Broccoli 0.12g None None 0.12g 0.05g 2.4 to 1
Romaine Lettuce 0.11g None None 0.11g 0.05g 2.2 to 1
Collard Greens 0.09g None None 0.09g 0.07g 1.3 to 1
Summer Squash - Crookneck and Straightneck 0.08g None None 0.08g 0.05g 1.6 to 1