Plant Omega-3 (ALA) Calculator
Add up ALA from flax, chia, walnuts, and hemp — with an estimate of how much becomes EPA and DHA.
Your servings
- Ground flaxseed, 1 tbsp (7 g)1
- Chia seeds, 1 tbsp (12 g)0
- Walnuts, 30 g (¼ cup)0
- Hemp seeds, 3 tbsp (30 g)0
- Flaxseed oil, 1 tsp0
DHA from ALA conversion is low. If you don't eat fish, consider an algae-oil supplement (~250 mg EPA+DHA daily).
How this is calculated
ALA totals: published USDA values per serving are summed.
Conversion estimates: we use midpoint published rates — ~8% ALA→EPA and ~1% ALA→DHA. Conversion is modestly higher in women of reproductive age (estrogen upregulates the pathway).
Target: NIH Adequate Intake — 1.6 g/day for men, 1.1 g/day for women.
Frequently asked
How much omega-3 (ALA) do I need daily?+
The NIH Adequate Intake is 1.6 g/day for adult men and 1.1 g/day for adult women — trivially met by 1 tablespoon of ground flaxseed or a small handful of walnuts.
Do plants provide EPA and DHA?+
Only algae oil provides EPA and DHA directly from plants. Your body converts about 5–10% of dietary ALA into EPA and roughly 0.5–4% into DHA. If you don't eat fish, an algae-based EPA/DHA supplement (~250 mg/day) is a common recommendation.
Which plant foods are highest in ALA?+
Flaxseed (ground), chia, walnuts, hemp seeds, and flaxseed oil. One serving of any of these covers a full day's AI.
Related tools & articles
References
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. 2023.
- National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. USDA, 2024.
Educational estimates only, not medical advice. Individual needs vary — consult a physician or registered dietitian.