Vegetarian Diet Info
Vegan Diet Nutrition
Information on Diet Nutrition, Micronutrients, Vitamins & Minerals for Vegans

Vegetarian Healthy Diet Program
More Vegan Nutrition Information
Vegan Nutrition - Calcium in Vegan Diet - Protein in Vegan Diet - Vitamin B12 - Iron in Vegan Diet

Vegan Diet Nutrition

Here are some vegan sources of key nutrients, including protein, carbs, fats (including essential fatty acids), minerals and vitamins. Many of the vegan foods listed are also good sources of fiber (soluble and insoluble), phytochemicals and other micronutrients.

Sources of Protein in a Vegan Diet

Whole grains (eg. whole wheat flour, bread and pasta, brown rice, oats, rye), nuts (eg. hazels, cashews, brazils, almonds), seeds (sunflower, sesame, pumpkin), legumes/pulses (peas, beans, lentils), soy products (flour, soy milk, tofu, tempeh).

Sources of Carbohydrates in a Vegan Diet

Whole grains (e.g. wheat, oats, barley, rice), whole-wheat bread, pasta and other flour products, lentils, beans, potatoes, dried and fresh fruit.

Sources of Fats/Oils in a Vegan Diet

Nuts and seeds, nut and seed oils, vegan margarine, avocados.

Sources of Essential Fatty Acids in a Vegan Diet

Two polyunsaturated fatty acids not made by the body are linoleic acid (omega 6 group) and alpha-linolenic acid (omega 3 group).

Linoleic Acid
Safflower, sunflower, corn, evening primrose & soy oils.

Alpha-linolenic Acid
Flaxseed, pumpkin seed, walnut, soy & rapeseed (canola) oils.

Note: The correct balance for omega-6:omega-3 intake is roughly 3:1

Sources of Minerals in a Vegan Diet

Calcium for Vegans

Nuts, seeds, pulses (eg. soy beans, tofu, miso-fermented soybean curd, haricot beans), molasses, carob, parsley, figs (dried), sea vegetables, grains (eg. oatmeal), fortified soy milks.

Iron for Vegans

Nuts, seeds, pulses, grains, dried fruit, sea vegetables, parsley, green leafy vegetables, molasses, miso.

Zinc for Vegans

Wheatgerm, whole grains (whole wheat bread, rice, oats), nuts, pulses, tofu, soy protein, miso, peas, parsley, bean sprouts (alfalfa).

Sources of Vitamins in a Vegan Diet

Vitamin A for Vegans

Carrots, spinach, pumpkins, tomatoes, dark greens, vegan margarines

Vitamin B for Vegans

Nuts, wholegrains, oats, muesli, pulses (peas, beans, lentils), yeast extracts, green leafy vegetables, potatoes, mushrooms and dried fruit

Vitamin B12 for Vegans

B12 supplements, fortified yeast extracts, soy milks (eg Plamil), TVP products, some breakfast cereals (eg. Nutri-Grain) - check labels. Seaweed and fermented products (eg. tamari, miso and tempeh) may contain some B12 but they are not reliable sources.

Vitamin C for Vegans

Red and blackcurrants, berries, citrus fruits (e.g. oranges, lemons, grapefruit), green vegetables, potatoes.

Vitamin D for Vegans

Action of sunlight on the skin, vitamin D-fortified foods like vegan margarines, some soy milks (eg. Plamil) and supplements.

Vitamin E for Vegans

Nuts, seeds, whole grains and flours, vegetable oils

Folate for Vegans

Wheatgerm, raw/lightly-cooked green leafy vegetables (eg. broccoli, spinach), yeast, yeast extracts, nuts, peas, green 'runner beans', oranges, dates, avocados, whole grains.

See also Vegetarian Diet Nutrition

Vegetarian Healthy Diet Program