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.

American Dietetic Association

According to the American Dietetic Association's position paper on vegetarian eating, properly balanced vegetarian diets are healthy, nutritionally adequate, and offer significant health benefits in the prevention and treatment of certain diseases.

Balanced, Varied Diet is Key to Healthy Vegetarianism

Meat contains 'complete' protein, fat, some B-complex vitamins, iron, zinc, potassium and phosphorous. Fish also provides vitamins A, D, and E, and iodine. Thus meat/fish is a useful one-stop source of nutrients and good nutrition.

Plant foods are less nutrient-dense than meat, which is why you need to eat a balanced variety of them to get your full nutritional requirements.

General Nutritional Advice for Vegetarians

• Eat a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds.
• Minimize intake of highly sweetened, fatty, and heavily refined foods.
• Vegans should include a regular source of vitamin B-12 in their diets along with a fortified source of vitamin D if sun exposure is limited.
• Solely breast-fed infants should have supplements of iron after the age of 4 to 6 months and, if sun exposure is limited, a fortified source of vitamin D.
• Breast-fed vegan infants should have vitamin B-12 supplements if the mother's diet is not fortified.
• Dietary fat should not be restricted in children younger than 2 years. For older children, include some foods higher in unsaturated fats (eg, nuts, seeds, nut and seed butters, avocado, and vegetable oils) to help meet nutrient and energy needs.
• Plant sources of protein alone are adequate if a variety of plant foods are consumed and energy needs are met. Research suggests that complementary ('combined') proteins do not need to be consumed at the same time and that consumption of various sources of amino acids over the course of the day should ensure adequate nitrogen retention and use in healthy persons.
• Calcium is well absorbed from many plant foods, and vegan diets can provide adequate calcium if the diet regularly includes foods rich in calcium.