Low Fat Vegan Recipe Blog

Vegan Diet: How to Get the Nutrients You Need

Vegan Diet: How to Get the Nutrients You Need

Where do vegans iron? Where do vegans get calcium? Where do vegans get Vitamin B12? Where do vegans get protein? Where do vegans get zinc? Where do vegans get omega 3? Vegans must be deficient in nutrient X, Y, Z.  Vegan diets are unbalanced and lack nutrition. I hear it every day. It’s like people think that fruits, grains, vegetables, nuts, seeds, and legumes have no nutrition and the nutrition in animal products, such as meat, cheese, eggs and dairy, is exclusive to animal products. When in reality, vegan foods are some of the most nutritionally packed foods. Hopefully this list puts people’s minds at ease. It is SO
incredibly easy to get enough nutrition on a plant based diet eating enough calories and a
wide range of foods. You won’t have to worry about having a deficiency if you’re vegan and eat a varied diet of fresh fruits and vegetables. Unless it’s vitamin B12 or vitamin D, which can be easily taken in supplement form. I suggest most people supplement those anyways, vegan or not.

Be sure to share this post this to anyone who doubts your vegan choice, is interested in veganism, wants to boost their nutrition, or is genuinely curious where you get your nutrients. Feel free to leave a comment on your thoughts or if you would like me to add anything to the list of vegan nutrition.

These values are for 100g. Let me know if there’s anything you would like me to add down in the comments below. Press Ctrl + F to find a specific nutrient

Minerals Sources 100g) Functions

(Why it’s important)

Potassium (Electrolyte) Dates


Dried Apricots (33%)

Spinach (16%)

Potatoes (15%)




Needed for proper fluid balance, nerve transmission, and muscle contraction
Magnesium (Electrolyte) Hemp Seeds, shelled (160%)

Cactus pears

(21% DV)

Raw Spinach (20% DV)

Pumpkin Seeds (134% DV)

Dried figs (17% DV)


Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health

Hazelnuts (278% DV)

Pumpkin seeds (227% DV)

Wild Blueberry

(144% DV)

Part of many enzymes
Calcium Lambsquarters

(30% DV)

Collard greens (26.7%)
Almonds (26%)
Black Strap Molassas 20%
turnip greens (19.7%)
kale (9.3%)
bok choy (10%)
mustard greens (11%)
watercress (12%)
swiss chard (5%)
spinach (9%)
okra (8%)
rhubarb (8%)
broccoli (4%)
Figs (3%)

Watercress (12%)

Chinese Cabbage (12%)

Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health

Hemp Seeds, shelled (77%)

Pumpkin Seeds (69% DV)

Cashews (37% DV)

Peas (10% DV)

Part of many enzymes; needed for making protein and genetic material; has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health
Selenium Brazil Nuts

(2739% DV)

Sunflower Seeds (113% DV)

Crimini (37% DV)

Naturally Occuring Organic  Sodium (Electrolyte) Cantaloupe (1% out of 500mg)

Honeydew (4% out of 500mg)

Celery (16% out of 500mg)

Dark leafy vegetables such as Chard, Spinach, and bokchoy


Needed for proper fluid balance, nerve transmission, and muscle contraction
 Iron  Pumpkin Seeds (83% DV)

Hemp Seeds, shelled (53%)

Lentils (21% DV)

Spinach (20% DV)

 Part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body; needed for energy metabolism
Phosphorus Pumpkin Seeds (123% DV)

Brazil nuts (73%)

Lentils (18%)

Zucchini (10% DV)

Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance
Copper Sesame Seeds (204% DV)

Cashews (111% DV)

Kale (75% DV)

Shiitake Mushrooms (45% DV)

Asparagus (30%)

Dried Plums (31% DV)

Part of many enzymes; needed for iron metabolism
Molybdenum Lentils 330%

Dried Peas 327%

Lima Beans 313%

Kidney Beans 295%

Soybeans 287%

Black Beans287%

Pinto Beans285%

Garbanzo Beans73%

Oats 64%

Barley 60%

Part of some enzymes
Chromium Broccoli (53% DV) 
Barley 23%Oats 15%Green Beans6%Tomatoes 4%Romaine Lettuce 4%Black Pepper3%
Works closely with insulin to regulate blood sugar (glucose) levels. Helps produce melatonin and serotonin
Iodine Dried Seaweed (11% – 1989% DV)

Potato (40% DV)

Navy Beans (21% DV)


Found in thyroid hormone, which helps regulate growth, development, and metabolism
Vitamins Highest Source Benefits
Vitamin A (Antioxidant)
Sweet Potato (384% DV)Kale (272% DV)
Squash (223% DV)Dried Apricots (253% DV)Romaine/cos (174% DV)Cantaloupe (68% DV)Red Peppers (63%)Carrots (40% DV)Mango (22% DV)
Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health
 Vitamin C (Antioxidant) Red Bell Peppers (306% DV)

Guava (381% DV)

Kale (200% DV)

Kiwi (155% DV)

Broccoli (149% DV)

Papaya (102% DV)

Strawberries (98% DV)

Oranges  (89% DV)


 Part of an enzyme needed for making DNA and new cells, especially red blood cells. All raw fruits and vegetables have vitamin C. Vitamin C is greatly diminished by cooking, Most vitamins are heat-sensitive.
Vitamin E (Antioxidant) Sunflower Seeds (176% DV)

Spinach (10% DV)

Almonds (127% DV)

Butternut Squash / Pumpkin (7% DV)

Antioxidant; protects cell walls
Vitamin K


Parsley (2,187% DV)

Cilantro (413%)

Kale (1021% DV)

Asparagus (63% DV)

Dried Prunes (74% DV)

Needed for proper blood clotting. Highest Sources are mainly green vegetables.
Vitamin B1 (Thiamine) Macadamia Nuts (47% DV)

Sunflower seeds (99% DV)

Green Peas (30%)


Part of an enzyme needed for energy metabolism; important to nerve function
Vitamin B2 (Riboflavin) Almonds (60% DV)

Mushrooms  (29% DV)
Sesame seeds (27% DV)

Spinach (14%)

Part of an enzyme needed for energy metabolism; important for normal vision and skin health
Vitamin B3 (Niacin) Mushrooms, Portabello (31% DV)

Sunflower seeds (42% DV)

Peas (10%)


Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health
Vitamin B5 (Pantothenic Acid) Shiitake Mushrooms (36% DV)

Sunflower seeds (71% DV)

Yellow Corn (14% DV)

Part of an enzyme needed for energy metabolism
Vitamin B6 (Pyridoxine) Sunflower seeds (67% DV)

Pistachos (67% DV)

Dried plums (37% DV)

Bananas (18%)

Part of an enzyme needed for protein metabolism; helps make red blood cells
Vitamin B7 (Biotin) Almonds 49%Sweet Potato 29%

Onions 27%

Oats 26%

Tomatoes 24%

Peanuts 21%

Carrots 20%

Walnuts 19%

Part of an enzyme needed for making DNA and new cells, especially red blood cells
Folate (Folic Acid) Lentils 90%

Pinto Beans 74%

Garbanzo Beans 71%

Asparagus 66%

Spinach 66%

Navy Beans 64%

Black Beans 64%

Kidney Beans 58%

Turnip Greens 42%

Broccoli 42%

Promotes cell development, prevents certain birth defects, promotes heart health, and helps red blood cells form.
Vitamin B12 Mushrooms

Nutritional Yeast



Part of an enzyme needed for making DNA and new cells, especially red blood cells
 Vitamin K2  Natto

Most fermented vegetables

Helps move calcium deposits from your arteries, where they can harm your body, to your bones, where your body can use them.



Other Nutrients  Top Sources  Function
 Omega 3  Flaxseed(22.8g)

Chia Seeds(35.6g)

Hemp Seeds, shelled (7.7g)
Walnuts (9g)

Soybeans (1.7g)


 Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development.
 Omega 6 Not relevant as most people get TOO much!  Along with omega-3 fatty acids, omega6 fatty acids play a crucial role in brain function, and normal growth and development. As a type of polyunsaturated fatty acid (PUFA), omega-6s help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system. Too much omega 6 can cause inflammation


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