Essential Nutrients for Vegetarians and Vegans

Vegan Sources of Protein:
  • Brewer's yeast
  • Nuts
  • Nut butters
  • Soy products, especially TVP, tofu, soy nuts, soymilk and baked goods made with soy flour
  • Pumpkin and squash seeds
  • Legumes
  • Whole grains, especially quinoa, spelt and brown rice
Vegan Sources of Calcium


(avoid spinach and beets when eating these things, as the oxalate interferes with calcium absorption)

  • Almonds
  • Filberts
  • Kale
  • Collards
  • Tofu
  • Broccoli
  • Bok choi
  • Turnip greens
  • Okra
Vegan Sources of Iron
  • Cooking in iron skillets
  • Brewer's yeast
  • Pumpkin and squash seeds
  • Blackstrap molasses
  • Soybeans
  • Wheat germ
  • Pine nuts
  • Dried lima beans
  • Potatoes with skin
  • Dried raisins, prunes and apricots

Vegan Sources of Vitamin B-12:

  • Fortified cereal and beverages
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