Vegan Nutrition

The lists below detail common sources of some essentials in the vegan diet. There’s even more info in the Vegan Society’s book Vegan Nutrition.

Protein

• nuts - almonds, brazils, hazels, walnuts etc.
• grains - whole grains, flour (e.g. bread, pasta), barley, rice, oats
• pulses (peas & beans) - lentils, chick peas, kidney beans, baked beans, soya beans and soya products (e.g. tofu), etc.
• seeds - sesame, sunflower, marrow, pumpkin, etc.
• other - potatoes, apricots, spinach, avocado.

Carbohydrates

bread, cereals, pulses, nuts, fruits (inc. dried fruit), potatoes, vegetables (especially roots), sugars, starches.

Fats

vegetable oils (olive oil is best), nuts, vegan margarine.

Calcium

molasses, almonds, brazils, soya flour and beans, tofu, bread, sunflower seeds, dried fruits, watercress, green leafy vegetables (e.g. spinach), oatmeal, sesame seeds, tahini, fortified soya milk.

Iron

molasses, oatmeal, lentils, millet, tofu, green leafy vegetables, dried fruits, sunflower seeds, almonds, sesame seeds, tahini, soya beans & flour, wholemeal bread, figs, apricots, prunes, raisins, brewers yeast, bran, wheat germ, baked beans, cocoa, cashews, peas, pine nuts, pistachios, chick peas, black eye beans.

Folic acid

green leafy vegetables, yeast and yeast extract, hazel nuts, peanuts, whole grains.

Vitamin A

carrots, dark green leafy vegetables, tomatoes, pears, lettuce, peas, vegan margarine, peppers, prunes, cabbage, dried apricots, parsley, sweet potatoes.

B Vitamins

all the whole grains, pulses, nuts, yeast extracts, oatmeal, potatoes, wheat germ, bread, mushrooms, soya flour, wheat bran.

Vitamin B12

yeast extract; fortified vegan margarine, soya milks and other processed foods; possibly with active yeast products.

Vitamin C

all raw fruits & vegetables.

Vitamin D

sunlight, fortified vegan margarine and soya milk (make sure it has D2 as D3 is animal derived).

Vitamin E

whole grains, vegetable oils, nuts, seeds.