Omega-3s are usually associated with foods like salmon, sardines and fish oil.

But fish isn’t the only place you’ll find them.

Some nuts and seeds contain omega-3 fatty acids too—especially flaxseed, chia seeds and walnuts. The important distinction is that plant foods provide a different type of omega-3 than fish does.

So, what exactly are you getting when you add nuts and seeds to your breakfast, smoothie or favorite jar of nut butter?

The Quick Answer

Yes, some nuts and seeds are good sources of omega-3s.

The primary omega-3 found in plant foods is called ALA, or alpha-linolenic acid. According to the National Institutes of Health, flaxseed, chia seeds and walnuts are among the plant foods that naturally provide ALA.

Fish and seafood, on the other hand, are better known for two other omega-3s: EPA and DHA.

All three are omega-3 fatty acids, but they are not interchangeable.

Which Nuts & Seeds Have Omega-3s?

Not every nut or seed contains the same amount.

Some of the best-known plant sources include:

• Flaxseed
• Chia seeds
• Walnuts

Harvard’s Nutrition Source specifically identifies flax, chia and walnuts as notable sources of ALA omega-3s.

That is one reason ingredient variety can matter. Different nuts and seeds naturally bring different nutrients to the table rather than providing identical nutrition.

If you want to dig deeper into that idea, read our guide to why nutrient variety matters.

ALA vs. EPA and DHA: What’s the Difference?

This is where omega-3 conversations can get confusing.

There are three omega-3 fatty acids you’ll hear about most often:

ALA is found primarily in plant foods such as flaxseed, chia seeds and walnuts.

EPA and DHA are found primarily in fatty fish and seafood.

Your body can convert some ALA into EPA and DHA, but the process is limited. Harvard notes that because this conversion is relatively inefficient, ALA should not necessarily be viewed as a direct replacement for EPA and DHA. That does not mean plant omega-3s “don’t count.” ALA is itself an essential fatty acid, meaning your body cannot make it from scratch and needs to obtain it through food.

The takeaway? Different omega-3 sources can play different roles in your diet.

Does Nut & Seed Butter Still Contain Omega-3s?

It can—if the ingredients naturally contain them.

Grinding nuts and seeds into butter does not suddenly eliminate the fats already present in those foods.

NuttZo nut butter contains flax seeds and chia seeds alongside cashews, almonds, Brazil nuts, hazelnuts and pumpkin seeds.

That means you’re getting the variety of several nuts and seeds together in one spoonful, including ingredients that naturally provide ALA.

As always, the exact nutrient profile depends on the recipe, so checking the ingredient list and nutrition information is the best way to know what is actually inside your jar.

Easy Ways to Eat More Omega-3-Rich Nuts & Seeds

You do not need to overhaul your diet.

Try adding:

• Ground flaxseed to oatmeal
• Chia seeds to yogurt or smoothies
• Walnuts to salads or overnight oats
• A nut-and-seed butter containing flax or chia to toast, fruit or smoothies

Cleveland Clinic also recommends incorporating foods like ground flaxseed and chia into everyday meals as simple plant-based sources of ALA.

The Bottom Line

Yes, nuts and seeds can provide omega-3s—but which ones you choose matters.

Flaxseed, chia seeds and walnuts stand out because they contain ALA, the primary plant-based omega-3 fatty acid. Fish and seafood provide EPA and DHA, which behave differently in the body.

So rather than thinking of one food as the ultimate omega-3 source, think variety.

A spoonful here, some seeds there, maybe a little salmon at dinner.

Nutrition tends to work better as a team sport anyway.