Chia, Hemp, Perilla and Walnut Oils: Plant Omega-3 Sources Compared
How much alpha-linolenic acid (ALA) chia, hemp, perilla and walnut oils contain in published analyses, how fragile they are, and what is and is not known about health effects.
Content last updated . This page has not been medically reviewed.
What is Chia, hemp, perilla and walnut oils good for?
What the body uses it for, and how strong the evidence is. A normal job in the body is not proof that extra supplements add benefit; each card says which.
Plant source of ALA
Established roleThese oils supply alpha-linolenic acid (ALA), the plant form of omega-3. Perilla and chia oils are reported as richest in ALA, hemp and walnut oils much lower.
Supplements: ALA is a dietary fat; there is no evidence here that taking these oils as supplements gives benefit beyond meeting dietary needs.
Possible conversion to EPA and DHA
Preliminary or mixedThe body can turn some ALA into EPA and DHA. How well it does so is debated, so these oils are not direct swaps for fish or algal oil.
Supplements: One 2022 opinion article argues conversion is sufficient; the same article says study findings are inconsistent. No measured result for these specific oils was found.
Option in a vegan omega-3 food plan
Established roleThe NHS lists linseed oil, rapeseed oil, chia seeds, shelled hemp seeds and walnuts as omega-3 sources for vegans. This is about foods, not supplement oils.
Supplements: Food-based advice; it does not show that the refined oils themselves have health benefits.
Blood fats and inflammation markers (perilla)
Preliminary or mixedA review says perilla oil may support cardiovascular health and lists small human studies on blood fats and CRP. These are blood markers, not heart disease outcomes.
Supplements: Small studies and markers only; the authors call for larger long-term trials. We read only the abstract, not the full review.
Heart health and other outcomes (all four oils)
Not enough evidenceWe found no outcome trials of chia, hemp or walnut oils for heart disease, mood, joints or brain health in the sources we read.
Supplements: Insufficient evidence for the oils themselves.
Omega-6 supply from hemp and walnut oils
Established roleHemp and walnut oils are reported to have more omega-6 linoleic acid than omega-3 ALA.
Supplements: This describes composition, not a health effect.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Body systems (1)
- Immune SystemDocumented risk
Walnut oil comes from a tree nut, and tree nuts are among the most common food allergens, so walnut oil may not suit someone with a tree nut allergy. Whether refined oil carries allergen is not described in the sources we read.
Body parts (1)
- Immune SystemDocumented risk
Tree nut allergy is an immune reaction. Walnut oil may not suit people with that allergy.
Conditions & symptoms (1)
- Food AllergyDocumented risk
Tree nuts such as walnuts are among the most common allergic foods, so walnut oil may not suit people with tree nut allergy.
Documented risks and interactions (2)
- Tree nut allergy (walnut oil). Walnuts are a tree nut and tree nuts are among the most common food allergens, so walnut oil may not suit someone with a tree nut allergy.
- Oxidation and quality (oils rich in polyunsaturated fat). Polyunsaturated oils such as these go off more easily than stable oils. Storage and quality matter.
What these oils give you, and what they do not
Chia, hemp, perilla and walnut oils are plant sources of omega-3, and the omega-3 in them is ALA (alpha-linolenic acid), not the EPA and DHA found in fish and algal oils. The body can turn some ALA into EPA and DHA, but how well it does so is debated: a 2022 review argued conversion is nutritionally sufficient, while noting that differing study designs and inconsistent findings prevent a firm consensus. [1] Plant oils should therefore not be treated as swaps for EPA and DHA supplements; see ALA, EPA and DHA.ALA content by oil
These figures come from published analyses of cold-pressed or crude oils; they vary with plant variety, growing conditions and processing, so treat them as approximate ranges, not label values.| Oil | ALA as reported | Other main fats reported | Source |
|---|---|---|---|
| Perilla seed oil | 66.4 g per 100 g (Chinese oil, cold-pressed and solvent-extracted); a review gives 54 to 64% [2][3] | Linoleic acid 15.3 g per 100 g [2] | Lab analysis |
| Chia seed oil | About 62% [4] | Linoleic acid about 18% [4] | Review of cold-pressed oils, 2026 |
| Hemp seed oil | About 20% [4] | Linoleic acid about 55% [4]; omega-6 to omega-3 ratio of 3.1 to 1 in three bleached varieties [5] | Review; lab analysis |
| Walnut oil | About 10 to 12% (one analysis: ALA 11.7%) [4] | Linoleic acid about 58 to 60% [4] | Review of cold-pressed oils, 2026 |
Flaxseed oil, covered on Flaxseed oil and plant-based omega-3, is reported at about 50 to 60% ALA in the same review. [4] So by these figures hemp and walnut oils are not concentrated ALA sources the way perilla, chia and flax oils are; they supply more omega-6 linoleic acid. For the omega-6 question see The omega-6 to omega-3 ratio.
Stability
Oils rich in polyunsaturated fat go off more easily. In the 2026 review, cold-pressed oils such as flaxseed, chia, hempseed and walnut typically had peroxide values of 6 to 15 meq O2/kg, versus 1 to 8 for stable oils such as olive and coconut. [4] Peroxide value is a lab marker of early oxidation. See Storing omega-3 supplements. We did not find a source on the shelf life of these particular oils at home.Health effects: what is known
- Perilla. A review of perilla seed oil lists small human studies, for example 36 people with high blood fats who took perilla capsules for 56 days and had lower lipid and CRP levels. [3] Those are blood markers, not heart disease outcomes. The authors call for large, long-term clinical trials. [3]
- Chia oil. A 2022 review says studies on its toxicological safety and commercial potency are limited. [6]
- Hemp and walnut oils. Proper evidence not found for outcome trials of the oils themselves in the sources we read. We searched PubMed for hemp seed oil and walnut oil composition and health, and found composition and animal studies. Walnuts as a food are on Walnuts.
- Foods first. The NHS lists ground linseed (flaxseed) oil, rapeseed oil, chia seeds, shelled hemp seeds and walnuts as omega-3 sources suitable for vegans. [7] See Chia seeds and Plant sources of omega-3 compared.
Frequently asked questions
Does perilla oil have more omega-3 than flaxseed oil?
Reported ranges overlap: perilla analyses give about 54 to 66% ALA and flaxseed oil about 50 to 60%, and both vary by sample. [2][3][4]
Do chia, hemp, perilla or walnut oil give me EPA and DHA?
No, they contain ALA. Whether the body converts enough ALA is debated, so they are not direct replacements for fish or algal oil. [1]
Is hemp seed oil a good omega-3 source?
One review reports about 20% ALA and 55% linoleic acid, so it supplies more omega-6 than omega-3. [4]
Do these oils spoil quickly?
Oils rich in polyunsaturated fat showed higher peroxide values in a 2026 review than stable oils. [4]
Are they safe in pregnancy or with medicines?
Not addressed for these oils in the sources we read. Ask a clinician or pharmacist, and see Medication interactions.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
How to read the evidence labels
Labels used on this page: lab analysis (what was measured in the oil), biomarker only, insufficient evidence, and Proper evidence not found.
Safety and who should ask first
- Allergy. Walnuts are a tree nut, and the NHS lists tree nuts such as walnuts among the most common allergic foods. [8] Walnut oil may not suit someone with a tree nut allergy; whether refined oils carry allergen is not described in the sources we read, so ask an allergist.
- Hemp. Hemp seed oil is different from CBD products; see Hemp seed oil vs CBD oil.
- Medicines. Interaction data for these specific oils were not found in the sources we read. Read Medication interactions and ask a pharmacist, especially with blood thinners or before surgery.
- Pregnancy, children, kidney and liver conditions. Not addressed for these oils in the sources we read; ask a clinician.
- Quality. Composition varies by variety and processing, as the table shows; see Quality testing and certifications.
References
- Burdge GC. alpha-Linolenic acid interconversion is sufficient as a source of longer chain omega-3 polyunsaturated fatty acids in humans: an opinion. Lipids 2022. Read 2026-10-22.
- Zhao B et al. Chemical characterization of Chinese perilla seed oil. J Oleo Sci 2021. Read 2026-10-22.
- Guan L et al. Perilla seed oil and protein: composition, health benefits, and potential applications in functional foods. Molecules 2024. Read 2026-10-22.
- Dash B et al. Cold pressed oils: a systematic review on physicochemical properties, nutritional composition and pharmacological activities. Front Nutr 2026. Read 2026-10-22 (full text via Europe PMC, PMC13371722).
- Golimowski W et al. Effect of the bleaching process on changes in the fatty acid profile of raw hemp seed oil (Cannabis sativa). Molecules 2023. Read 2026-10-22.
- Tak Y et al. Repurposing chia seed oil: a versatile novel functional food. J Food Sci 2022. Read 2026-10-22.
- NHS, The vegan diet. Read 2026-10-22.
- NHS, Food allergy. Read 2026-10-22.