Good Plant-based Sources of Specific Nutrients
- Click here for a lovely chart with the best vegan sources of protein / calcium / iron / zinc and omega 3.
- Calcium
- High (>20% of DV): Chia & poppy seeds, calcium-fortified non-dairy beverages, tofu (especially if made with calcium sulfate)
- Moderate (5-20% of DV): Almonds, beans, kale, okra, bok choy
- Poor (because high in oxalates): spinach, beet greens, Swiss chard
- Fiber (only found in plant foods)
- High (> 5 g): Beans, split peas, avocados, bran cereals, raspberries, blackberries, pears, papaya, dried fruits, flaxseeds, some whole grains, whole wheat pasta.
- Moderately high (1.25-5 grams): blueberries, strawberries, most other fruit, most vegetables, grains, whole grain bread, popcorn, mushrooms, nuts & seeds.
- Magnesium
- High (>20% DV): Brazil nuts, almonds, cashews, pine nuts, amaranth, edamame (1/2 cup or 75 grams), dark chocolate (2 Oz or 60 grams)
- Moderately high (5-20% of DV): whole grains, peanuts, hazelnuts, pecans, pistachios, walnuts, spinach (12/ cup cooked or 1115 grams) , tofu, potatoes, some beans (black beans, black-eyed peas, lima beans [1 cup or 136 grams]).
- Potassium
- High: Large baked potato, adzuki beans, avocado, soybeans, black turtle beans, lima beans, squash, yams, plantains, bamboo shoots, passion fruit.
- Moderately high: legumes, mushrooms, nuts, vegetables & refined grains
- Vitamin A
- High: sweet potato, spinach, raw carrots, cantaloupe, red peppers, black-eyed peas.
- Moderate: tomato juice, fortified cereals
- Vitamin C
- High (>20% of DV; many are > 100%): bok choy, broccoli, Brussels sprouts, cabbage, cantaloupe, cauliflower, currants, citrus fruits, daikon radishes, guava kale, kiwi, mango, mustard greens, papaya, parsley, peas, pineapple, red pepper, strawberries, tomatoes, turnip greens.
- Moderately high (5-20% of DV): Most other vegetables and fruits.
- Vitamin E
- High (>20% of DV): sunflower seeds, oils (sunflower, safflower), almonds, hazelnuts
- Moderate (5-20% of DV): peanut butter, corn oil, spinach, broccoli, avocados
- Vitamin K
- High (> 20% of DV): dark leafy greens, kiwi, dried prunes, avocado, broccoli, Brussels sprouts, asparagus
- Moderate (5-20% of DV): herb and spices.
