Plant-Based Nutrients
When switching to a plant-based diet or including more vegan meals into your week, it’s important to eat a wide range of fruits, vegetables, nuts, seeds, grains, and legumes. Eating a whole-foods, plant-based diet is incredibly beneficial for your health and will leave you feeling full of energy! We aren’t nutritionists, so we’ve summarised information from Viva Health.
Viva Health “monitor the scientific research linking diet to health and provide accurate information on which you can make informed choices about the food you eat”. They work with health professionals and nutritionist for up to date information. We definitely recommend checking out their website for more information.
Please note, the recommended requirements is an average. Everyone’s bodies are different and this will vary how much of these nutrients you will need!
Protein
The average person needs 0.8grams of protein per kilogram of bodyweight. Protein is essential for cell function, vital reactions, and processes in our body. We often hear that plants aren’t a complete source of protein, however, this is outdated and if you are eating a range of sources you’ll hit all of the essential amino acids!
| Source | Grams |
|---|---|
| Red Lentil Pasta (Keep it Cleaner, per serve) | 26g |
| Chickpea Pasta (Keep it Cleaner, per serve) | 25g |
| Quinoa, raw (180g) | 24.8g |
| Tofu, steamed or fried (100g) | 23.5g |
| Green Pea Pasta (Keep it Cleaner, per serve) | 22g |
| Veggie burger – soya based (115g) | 19.1g |
| Oats (160g) | 17.4g |
| Bean-burger (115g) | 12.2g |
| Wholemeal spaghetti (220g) | 10.3g |
| Peanut butter (40g) | 9g |
| Chickpeas (3TBS, 105g) | 7.6g |
| Kidney beans – canned (3TBS, 105g) | 7.2g |
| Mixed nuts (one handful, 30g) | 7.1g |
| Baked beans in tomato sauce (135g) | 6.8g |
| Cooked wholegrain rice (180g) | 6.5g |
| Peanuts – dry roasted (small bag, 25g) | 6.4g |
| Hummus (2-3 TBS, 90g) | 6.1g |
| Walnuts (12 halves, 40g) | 5.9g |
| Almonds (12 nuts, 26g) | 5.5g |
Iron
Iron is important for the development of red blood cells, which carry oxygen around the body. Women have higher iron requirements than men due to menstruation. The recommended amount is 8.7mg for men over 18, and 14.8mg for women from 19-50, and 8.7mg after 50 [x].
In addition to these, herbs and spices contain high amounts of iron, from 20-100mg per 100g. So start chucking them regularly in your meals and you’ll hit your target!
| Source | MG |
|---|---|
| Blackstrap molasses (2TBS) | 7.2 |
| Lentils, cooked (1cup) | 6.6 |
| Tofu (1/2 cup) | 6.6 |
| Spinach, cooked (1cup) | 6.4 |
| Kidney beans, cooked (1cup) | 5.2 |
| Chickpeas, cooked (1cup) | 4.7 |
| Soybeans, cooked (1cup) | 4.5 |
| Tempeh, cooked (1cup) | 4.5 |
| Lima beans, cooked (1cup) | 4.5 |
| Black-eyed peas, cooked (1cup) | 4.3 |
| Beetroot, cooked (1cup) | 4 |
| Bagel, enriched (1 medium) | 3.8 |
| Black beans, cooked (1cup) | 3.6 |
| Pinto beans, cooked (1cup) | 3.6 |
| Prune juice (240ml) | 3 |
| Quinoa, cooked (1cup) | 2.8 |
| Beet greens, cooked (1cup) | 2.7 |
| Tahini (2TBS) | 2.7 |
| Peas, cooked (1cup) | 2.5 |
| Cashews (1/4 cup) | 2 |
| Brussels sprouts, cooked (1cup) | 1.9 |
Potassium
Potassium helps regulate fluid balance, muscle contractions, and nerve signals. Research has found that a diet high in potassium can reduce blood pressure and water retention, protect against stroke, and prevent osteoporosis and kidney stones! An adult requires around 3,500mg of potassium every day. Including a range of vegetables, fruits, grains, and legumes will mean you will hit this!
| Source | MG |
|---|---|
| Potatoes, baked (medium, 180g) | 1080mg |
| Apricots (6 dried, 48g) | 902mg |
| Acorn squash (baked, 1 cup, 205g) | 902mg |
| Sweet potato, baked (180g) | 864mg |
| Potatoes, new boiled (175g) | 660mg |
| Avocado (1 medium, 145g) | 653mg |
| Spinach (baby raw, average serving, 90g) | 614mg |
| Dried figs (3 fruits, 60g) | 582mg |
| Butternut squash (1 cup, 205g) | 574mg |
| Soya beans, cooked (2-3 TBS, 90 g) | 460mg |
| Broccoli, steamed (large portion, 110g) | 410mg |
| Adzuki beans, boiled (2TBS, 70g) | 400mg |
| Banana (one large without skin, 120g) | 396mg |
| Lentils, green and brown, cooked (120g) | 372mg |
| Tempeh – fermented soya beans (100g) | 370mg |
| *Soya beans – edamame (large portion, 90g) | 385mg |
Magnesium
Magnesium is necessary for nerve and muscle function, a healthy immune system, heart health, and strong bones. Men need around 300mg and women around 270mg per day.
| Source | MG |
|---|---|
| *Quinoa, cooked (medium portion, 180g) | 115mg |
| Peanuts, plain (medium bag, 50g) | 105mg |
| Wholemeal spaghetti (average portion, 220g) | 101mg |
| Wholegrain rice, boiled (medium portion, 180g) | 86mg |
| Brazil nuts (6 nuts, 20g) | 82mg |
| Pumpkin seeds (average serving, 28g) | 76mg |
| Tahini – sesame seed paste (1 heaped tsp, 19g) | 72mg |
| Spinach (baby raw, average serving, 90g) | 72mg |
| Sesame seeds (1 heaped tsp, 19g) | 70mg |
| Almonds (12 whole nuts, 26g) | 70mg |
| Tofu, steamed, fried (typical portion, 100g) | 67mg |
| Baked beans in tomato sauce (half a can, 210g) | 63mg |
| Sunflower seeds (1TBS, 16g) | 62mg |
| *Soya beans – boiled (medium portion, 70g) | 60mg |
| *Edamame, cooked (medium portion 90g) | 58mg |
| Cashew nuts (20 nuts, 20g) | 54mg |
| Molasses – black treacle (1 TBS, 20g) | 48mg |
| Oatmeal or rolled oats (40g portion) | 46mg |
| Hazelnuts/filberts (1 handful, 28g) | 45mg |
| Lentils, green and brown, cooked (120g) | 41mg |
| Pecan nuts (5 nuts, 30g) | 39mg |
| Pistachio nuts (1 handful, 28g) | 36mg |
| Peanut butter, smooth (20g) | 36mg |
| Soya milk, 1 glass (200 g) | 36mg |
| Wheat germ (2 TBS, 14g) | 34mg |
| Walnuts (6 halves, 20g) | 32mg |
| Lentils, red, cooked (120g) | 31mg |
| Cocoa powder (1 heaped tsp, 6g) | 31mg |
| Spinach (mature, boiled, average serving, 90g) | 31mg |
Phosphorus
Phosphorus is essential for bone and teeth health, it also helps our cells, DNA, and maintaining our PH levels. Adults need approximately 550mg per day.
| Source | MG |
|---|---|
| Peanuts, plain (medium bag, 50g) | 1849mg |
| Peanut butter, smooth (20g) | 1089mg |
| Quinoa, cooked (medium portion, 180g) | 414mg |
| Wholemeal spaghetti (average portion, 220g) | 273mg |
| Tofu, steamed, fried (typical portion, 100g) | 270mg |
| Pumpkin seeds (average serving, 28g) | 238mg |
| Rice, wholegrain, boiled (medium portion, 180g) | 225mg |
| Tempeh – fermented soya beans (100g) | 200mg |
| Lentils, green and brown (120g) | 156mg |
| Oatmeal or rolled oats (40g portion) | 154mg |
| Edamame (cooked) medium portion (90 g) | 152mg |
| Wheatgerm (2TBS, 14g) | 147mg |
| Almonds (12 whole nuts, 26g) | 143mg |
| Tahini – sesame seed paste (1 heaped tsp, 19g) | 139mg |
| Oatcakes, plain, (4 cakes, 36g) | 138mg |
| Sesame seeds (1 heaped tsp, 19g) | 137mg |
| Corn on the cob (kernels only, 125g) | 134mg |
| Lentils, red, cooked (120g) | 120mg |
| Brazil nuts (6 nuts, 20g) | 118mg |
| Cashew nuts (20 nuts, 20g) | 112mg |
| Sunflower seeds (1 TBS, 16g) | 102mg |
| Cola (one can 330ml) | 99mg |
| Pecan nuts (5 nuts, 30g) | 93mg |
| Peas (boiled, medium portion, 70g) | 91mg |
| Hazelnuts/filberts (1 handful, 28g) | 84mg |
| Walnuts (6 halves, 20g) | 76mg |
| Wholemeal bread (medium slice, 36g) | 73mg |
| Parsnips, boiled (90g) | 68mg |
| Chickpeas (2 TBS, 70g) | 57mg |
Zinc
Zinc is an important mineral for new cell development and enzymes that are responsible for reactions in the body. It also helps process carbohydrates, fats, and proteins, and improves our immune system. Women need around 7mg a day and men 9.5mg.
| Source | MG |
|---|---|
| Tempeh – fermented soya beans (100g) | 3.24mg |
| Wholemeal spaghetti (average portion, 220g) | 2.64mg |
| Tofu, steamed, fried (typical portion, 100g) | 2mg |
| *Quinoa, cooked (medium portion, 180g) | 1.96mg |
| Wheat germ (2 tablespoons, 14g) | 1.96mg |
| Pumpkin seeds (average serving, 28g) | 1.85mg |
| Lentils, green and brown (120g) | 1.68mg |
| Couscous, plain, cooked (150g) | 1.35mg |
| Wholegrain rice, cooked (medium portion, 180g) | 1.26mg |
| Lentils, red, cooked (120g) | 1.2mg |
| Cashew nuts (20 nuts, 20g) | 1.18mg |
| Tahini – sesame seed paste (1 heaped tsp, 19g) | 1.03mg |
| Sesame seeds (1 heaped tsp, 19g) | 1.01mg |
Selenium
Selenium acts as an antioxidant, is part of our cell defence mechanism and helps thyroid glands function properly. It also protects our ovaries and sperm from radical damage. Men need 75mg a day and women 60mg.
| Source | MG |
|---|---|
| Brazil nuts (6 nuts, 20g) | 50.8mg |
| Lentils, green and brown, cooked (120g) | 48mg |
| *Tofu, fried (typical portion, 100g) | 28.6mg |
| Wholewheat spaghetti (average portion, 220g) | 13.2mg |
| Mushrooms, fried (average portion, 44g) | 10.6mg |
| Sunflower seeds (1 TBS, 16g) | 7.8mg |
| Wholegrain rice, cooked (medium portion, 180g) | 7.2mg |
Vitamin B1 - Thiamine
Vitamin B1 help the body convert carbohydrates from food into fuel for energy. Women need just 0.8mg a day and men 1mg.
| Source | MG |
|---|---|
| Nutritional yeast with B12 (5g serving) | 2.25mg |
| Wholemeal spaghetti (average portion, 220g) | 0.46mg |
| Fortified vegan breakfast cereals (Shreddies, medium portion, 50g) | 0.4mg |
| Oatmeal or rolled oats (40g portion) | 0.36mg |
| *Acorn squash, baked (1 cup, 205g) | 0.35mg |
| Yeast extract – Marmite/Vegemite (1 portion, 8g) | 0.33mg |
| Wheat germ (2 tablespoons, 14g) | 0.28mg |
| Sunflower seeds (1 TBS, 16g) | 0.26mg |
| Brown rice (boiled, medium portion, 180g) | 0.25mg |
| Corn on the cob (kernels only, 125g) | 0.23mg |
| Pecan nuts (5 nuts, 30g) | 0.21mg |
| Tomato ketchup (20g) | 0.2mg |
| Peas (medium portion, 70g) | 0.18mg |
| Tahini – sesame seed paste (1 heaped tsp, 19g) | 0.18mg |
| Sesame seeds (1 heaped tsp, 19g) | 0.18mg |
| Oranges (1 medium, 160g) | 0.18mg |
| Avocado (1 medium, 145g) | 0.15mg |
| Brazil nuts (6 nuts, 20g) | 0.13mg |
| Lentils, red, cooked (120g) | 0.13mg |
| Hazelnuts/filberts (1 handful, 28g) | 0.12mg |
| Soya milk (average glass, 200g) | 0.12mg |
| *Soya beans – edamame (medium portion, 70g) | 0.11mg |
Vitamin B2 - Riboflavin
Vitamin B2 is necessary for growth, eyesight, red blood cell production. All B vitamins help protect cells and DNA from damage. Men need 1.3mg and women 1.1mg of B2 everyday.
| Source | MG |
|---|---|
| Yeast extract – Marmite/Vegemite (1 portion, 8g) | 0.95mg |
| *Nutritional yeast with B12 (5g serving) | 0.9mg |
| Quinoa (medium portion, 180g) | 0.72mg |
| Muesli, Swiss style (large portion, 80g) | 0.49mg |
| Fortified vegan breakfast cereal (Shreddies, medium portion, 50g) | 0.42mg |
| **Soya milk (average glass, 200g) | 0.42mg |
| Avocado (1 medium, 145g) | 0.26mg |
| Almonds (12 whole nuts, 26g) | 0.2mg |
| Wild rice, cooked (medium portion, 180g) | 0.14mg |
| Mushrooms, fried (average portion, 44g) | 0.15mg |
| Mange-tout peas, boiled (medium portion, 80g) | 0.13mg |
Vitamin B3 - Niacin
Vitamin B3 is essential for our nervous system, healthy skin, and releasing energy from food. Men need 17mg a day and women 13mg.
| Source | MG |
|---|---|
| *Nutritional yeast with B12 (5g serving) | 17.1mg |
| Peanuts, plain (medium bag, 50g) | 6.9mg |
| Fortified vegan breakfast cereals (Shreddies, medium portion, 50g) | 5.5mg |
| Quinoa (medium portion, 180g) | 5.2mg |
| Muesli, Swiss style (large portion, 80g) | 5.2mg |
| Yeast extract – Marmite/Vegemite (1 portion, 8g) | 5.12mg |
| Wild rice, cooked (medium portion, 180g) | 4mg |
| Wholemeal spaghetti (average portion, 220g) | 2.9mg |
| Corn on the cob (kernels only, 125g) | 2.5mg |
| Brown rice (boiled, medium portion, 180g) | 2.3mg |
| Acorn squash (baked, 1 cup, 205g) | 1.9mg |
Vitamin B5 - Pantothenic Acid
Vitamin B5 is needed for hormone synthesis, immune function, and energy release. Women and men need 5mg a day [1].
| Source | MG |
|---|---|
| *Nutritional yeast with B12 (5g serving) | 7mg |
| Fortified vegan breakfast cereals (Shreddies, medium portion, 50g) | 1.9mg |
| Avocado (1 medium, 145g) | 1.6mg |
| Acorn squash (baked, 1 cup, 205g) | 1mg |
| Plantain, fried (1 cup, 118g) | 0.9mg |
| Baked potato (medium with skin, 180g) | 0.8mg |
| Corn on the cob (kernels only, 125g) | 0.8mg |
| Sweet potato, boiled (two medium, 130g) | 0.7mg |
| Mushrooms, fried (average portion, 44g) | 0.6mg |
| Oranges (1 medium, 160g) | 0.6mg |
| Mange-tout peas, boiled (medium portion, 80g) | 0.5mg |
| Pecan nuts (5 nuts, 30g) | 0.5mg |
| Oatmeal or rolled oats (40g portion) | 0.5mg |
| Chestnuts (5 whole nuts, 50g) | 0.3mg |
Vitamin B6 - Pyridoxine
B6 helps store energy from protein, carbohydrates, and fat, keeps our immune system and nerve system functioning. Women need just 1.2mg and men 1.4mg a day.
| Source | MG |
|---|---|
| *Nutritional yeast (5g serving) | 1.7mg |
| Muesli, Swiss style (large portion, 80g) | 1.28mg |
| Avocado (1 medium, 145g) | 0.52mg |
| Fortified vegan breakfast cereals (Shreddies, medium portion, 50g) | 0.49mg |
| **Pistachio nuts (1 handful, 28g) | 0.48mg |
| Wheat germ (2 TBS, 14g) | 0.46mg |
| Acorn squash (baked, 1 cup, 205g) | 0.39mg |
| Banana (medium without skin, 100g) | 0.29mg |
| **Quinoa, cooked (medium portion, 180g) | 0.22mg |
| **Sunflower seeds (1 TBS, 16g) | 0.22mg |
| Corn on the cob (kernels only, 125g) | 0.19mg |
| Wholemeal spaghetti (average portion, 220g) | 0.18mg |
| Brussel’s sprouts, boiled (90g) | 0.17mg |
| Spring greens, boiled (medium portion, 95g) | 0.17mg |
| Chestnuts (5 whole nuts, 50g) | 0.17mg |
| Hazelnuts/filberts (1 handful, 28g) | 0.17mg |
| Oranges (1 medium, 160g) | 0.16mg |
| Tahini – sesame seed paste (1 heaped tsp, 19g) | 0.14mg |
| Sesame seeds (1 heaped tsp, 19g) | 0.14mg |
| Tomatoes, grilled (1 medium, 85g) | 0.14mg |
| Walnuts (6 halves, 20g) | 0.13mg |
Vitamin B12
For B12, we recommend taking a supplement. There is nothing wrong with taking supplements and supplements aren’t just for vegans – the pharmaceutical industry is worth billions on dollars, due to poor diets not being complete with a range of food.
Alternatively, there are so many plant-based foods are fortified with B12, from yeast flakes to plant milks, mock meats, cereals, and vegan yoghurts.
If you are worried about another nutrient or do you have any other questions, check out Viva Health website! We also recommend downloading the Daily Dozen application by Dr Michael Greger.