Food Sources of 5 Important Nutrients for Vegetarians

No matter which vegetarian eating style you follow, it is important to choose a variety of foods, including whole grains, fruits, vegetables, legumes, nuts and seeds. This can help you make sure you are meeting your nutritional needs each day.

Calcium

Vegetarians should consume a variety of calcium sources in order to meet daily requirements.

Dairy products are a rich source of calcium. If your diet does not include dairy products, calcium can be obtained from plant-based foods, but the amount of calcium that the body can absorb from these foods varies. Here is a list of vegetarian-friendly sources of calcium:

• Low-fat or fat-free milk, yogurt and cheese
• Fortified plant-based milks such as soy or almond
• Fortified ready-to-eat cereals
• Calcium-fortified juice
• Calcium-set tofu
• Some leafy green vegetables including collard greens, turnip greens and kale
• Broccoli
• Beans including soybeans, chickpeas and black beans
• Almonds and almond butter

Iron

Vegetarians should consume a variety of iron sources to meet daily requirements. Consuming a source of vitamin C (like citrus fruits, peppers, tomatoes) at each meal helps increase iron absorption.

Sources of iron include:

• Fortified breakfast cereals
• Soybeans
• Some dark leafy greens including spinach and chard
• Beans
• Eggs

Protein

Protein is found in plant foods as well as animal foods. Your body will make its own complete protein if a variety of foods and enough calories are eaten during the day.

Vegetarian sources of protein include:

• Legumes such as beans, peas and lentils
• Whole grains
• Soy products
• Nuts and nut butters
• Dairy products
• Eggs

Vitamin B₁₂

B₁₂ is found in all foods of animal origin, including eggs and dairy products. An adequate intake of vitamin B₁₂ can be a concern for many vegetarians, especially vegans. For those that follow any vegetarian style of eating, choose foods fortified with vitamin B₁₂ and talk with your healthcare provider about if a vitamin B₁₂ (cobalamin) supplement is right for you.

Vegetarian sources of B₁₂ include:

• Vitamin B₁₂-fortified foods including fortified nutritional yeast, soy milk, meat substitutes and ready-to-eat cereals (be sure to check the label as not all products on the market are fortified with vitamin B₁₂).
• Dairy products
• Eggs

Vitamin D

Few foods are naturally high in vitamin D, but many dairy products are fortified with vitamin D in the United States. People who choose not to eat dairy products and who do not receive exposure to sunlight on a regular basis should discuss the need to take a vitamin D supplement with their health care provider.

Vegetarian sources of vitamin D include:

• Eggs
• Vitamin D-fortified soy milk, cow's milk, orange juice and ready-to-eat cereals
• Mushrooms exposed to UV light

Information provided by Vegetarian Nutrition, a dietetic practice group of the Academy of Nutrition and Dietetics.