Vegan Nutrition details
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Protein (55g/day)Calcium (700-1200mg/day)
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1 serving = 10g proteinExamples of amounts of foods providing 100mg calcium3Soya Milk (calcium-fortified) - 83g
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2 slices wholemeal breadAlmonds - 42gSpring Greens (cooked) - 133g
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Wholemeal pasta (75g dry weight)Black Treacle - 18gTahini - 15g
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Baked beans (200g, tinned)Broccoli - 250gTofu (made with calcium sulphate) - 33g
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Red lentils (40g dry weight)Carob - 29gWatercress (uncooked) - 59g
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Green lentils (40g dry weight)Chickpeas (boiled) - 217gWhite Plain Flour - 71g
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Kidney beans (145g, tinned and drained)Curly Kale (boiled) - 67gWholemeal Flour - 263g
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5-6 falafelCurrants - 108gWhite Bread - 56g
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Oats (60g dry weight)Chickpea flour - 56gWholemeal Bread - 94g
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Chickpeas (140g, tinned and drained)Figs - 40gBrown Bread - 54g
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QuinoaOranges - 212gGranary Bread - 48g
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SproutsZincVitamin B12 (2.4mcg/day)
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SpinachVegan diets can provide zinc at fortified foods - soy milk, juice, cereals
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Lentils, Beanslevels close to or even higher than the RDA. multivitamins
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Tofu & SoyZinc is found in grains, legumes, and nuts.Marmite (yeast extracts):
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Nuts & Nut buttersOne hundred grams provides 0.5μg (8% DV)
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Vitamin DIron (8.7mg/day) (good to combine with Vit C)
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exposure to sunExamples of amounts of foods providing 2mg ironIron content:
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multivitaminsType of food - Quantity (g)1 cup cooked soybeans 8.8g
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mushrooms & yeastPistachios - 14g2 Tbsp blackstrap molasses7.0g
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Fiber (30-40g/day)Cashews (roasted) - 32g1 cup cooked lentils 6.6 g
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Lentils, mature seeds, raw - 30.5Whole lentils - 57g1 cup cooked kidney beans 5.2g
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Seeds, Flax seed - 27.9Chick peas (boiled) - 95g1 cup cooked chickpeas 4.7g
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Flax seed - 27.9Wholemeal bread - 74g1 cup cooked lima beans 4.5g
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Beans, french, mature seeds, raw - 25.2Sesame seeds or tahini - 19g1 cup cooked Swiss chard 4.0g
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Beans, yellow, mature seeds, raw - 25.1Black molasses - 22g1/8 medium watermelon 1.0g
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Broadbeans (fava beans), mature seeds, raw - 25Apricots (dried) - 59gDried beans and dark green leafy vegetables are especially good sources of iron, better on a per calorie basis than meat.
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Beans, kidney, royal red, mature seeds, raw - 24.9
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