What are the amounts of omega 3 in vegetarian foods?

Vegetarian foods typically contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid found in sources such as flaxseeds, chia seeds, hemp seeds, walnuts, and leafy green vegetables. For example, one ounce of chia seeds can provide about 5,000 milligrams of ALA. However, the conversion of ALA to the more beneficial forms of omega-3, EPA and DHA, is limited in the body. Therefore, vegetarians may need to consume higher amounts or consider algae-based supplements to ensure adequate omega-3 intake.