Nutrition for Vegans and Vegetarians

Protein Sources

Recommend daily amount is about 50 grams/day. Most foods, except for sugar, have some amount of protein and mixing different sources can give you all the amino acids needed for muscle formation.

Lentils

7g/ 1 c (cooked)

Greek yogurt

16g/ 1c

Nuts

8-12g/ 1/2c

Seitan

36g/ 1/2c

Cottage Cheese

25g/ 1c

Eggs

6g/ 1 egg

Nut butters

8g/ 2tbsp

Kidney beans

13g/ 1c cooked

Oats

6g/ 1c cooked

Tofu

15g/ 1/2c

Green Peas

9g/ 1c

Sunflower seeds

14g/ 1/2c

Chickpeas

15mg/ 1c cooked

Feta Cheese

10g/ 1/2c

Chia seeds

8g/ 1/4c

Iron Sources

Recommended daily allowance is 18 mg/day for menstruating women, 8mg/day for others. Iron absorption is especially helped by vitamin C which is found in citrus fruits, tomatoes and dark, leafy greens. Cooking in an iron skillet also adds iron to your food.

Lentils

7g/1c (cooked)

Pumpkin Seeds

8mg/1/2c

Spinach

6mg/ 1c (cooked)

Kidney beans

4mg/1c cooked

Oats

3mg/ 1c cooked

Nuts

2-4mg/1/2c

Tofu

6mg/1/2c

Peas

3mg/ 1c cooked

Broccoli

1mg/ 1c (cooked)

Chickpeas

5mg/ 1c cooked

Dark Chocolate

10mg/3oz

Quinoa

3mg/1c (cooked)

B12 Sources

Primarily found in animal sources so look for fortified foods. RDA= Recommended Daily Allowance

Fortified cereals

1c can have 100% RDA

Yogurt

1c 21% RDA

Eggs

1 egg 11% RDA

Cheese

2oz/ 20-30% RDA

Fortified non-dairy milk

20-50% RDA

Nutritional yeast

2tsp/100%RDA

Dairy milk

1c 10% RDA
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