Vitamin B-12
Good Plant Based Sources: 

• B12 fortified foods

2.4 mcg/day 
 
                (total, in at least two divided doses)

1 tsp. Red Star Vegetarian Support Formula Nutritional Yeast (T6635+)

1.3 mcg

1 cup fortified soymilk (Silk, Edensoy Extra, Soy Dream)

3.0 mcg

1 cup fortified rice milk (Rice Dream)

1.5 mcg

1 veggie hot dog (Yves Veggie Dogs)

1.5 mcg

4 slices veggie bologna (Yves)

1.2 mcg

1 cup Celestial Seasonings Tension Tamer herbal tea

1.2 mcg

Vitamin D
Good Plant BasedSources: 

• fortified plant milks
• fortified breakfast cereals
• and selected mushromms

400 IU/day

1 cup fortified soymilk (Silk)

120 IU

1 cup fortified rice milk (Rice Dream)

100 IU

1 serving fortified breakfast cereal (Cheerios, Cornflakes, Grapenuts,
 
                etc.)

40 IU

4 dried shitake mushrooms

250 IU

5 chanterelle mushrooms

200 IU

1 cup white mushrooms

70 IU

Protein
Good Plant Based Sources: 

• Legumes (beans, peas, lentils)
• Nuts and seeds
• Whole grains

0.9 grams per kg of healthy body weight/day

1 cup cooked kidney beans

15 g

1 cup cooked lentils

18 g

1/2 cup tofu (Nasoya firm, Chang Shing firm)

14 g

1 cup soymilk (Silk)

6 g

1 veggie hot dog (Yves Veggie Dogs)

16 g

1 veggie burger (Boca Burger)

13 g

2 Tbs. peanut butter

9 g

1/4 cup walnuts

4 g

2 Tbs. flax seeds

4 g

1 slice whole wheat bread

3 g

1 cup cooked oatmeal

6 g

1 cup cooked brown rice

9 g

1 cup cooked quinoa

21 g

Calcium
Good Plant Based Sources:

• Green leafy vegetables (except spinach, swiss chard and beet greens)
• Legumes (beans, peas, lentils)
• Calcium fortified foods

1300 mg/day (Ages 9-18);
1000 mg/day (19-50 yrs);
 
                1200 mg/day (51+)

1 cup cooked collards

356 mg

1 cup cooked broccoli

178 mg

1 cup navy beans

130 mg

1/2 cup tofu (Nasoya firm, Chang Shing) firm

200 mg

1 cup fortified plant milk (Silk, Westsoy Plus, Rice Dream)

300 mg

1 cup calcium fortified orange juice

300 mg

1 serving "TOTAL" breakfast cereal

1000 mg

1 Tbs. blackstrap molasses

170 mg

5 dried figs

60 mg

Iodine
Sources:

• Sea vegetables
• Iodized salt

150 mcg/day

1 gram hijiki seaweed

700 mcg

1 gram kelp (kombu)

5000 mcg

1 gram Maine Coast Sea Vegetables dulse

50 mcg

1 gram Maine Coast Sea Vegetables alaria

150 mcg

1 sheet of nori

40 mcg

1/2 tsp. iodized salt

140 mcg

Iron
Good Plant Based Sources:

• Legumes (beans, peas, lentils)
• Green leafy vegetables (except spinach, Swiss chard and beet greens)
• Dried fruits
• Iron-fortified breakfast cereals

Note: 
Consuming Vitamin C rich foods with meals can increase iron
 
                absorption. Foods particularly rich in Vitamin C include
bell peppers, 
                broccoli, tropical fruit, melon, and
citrus.

32 mg/day (menstruating vegetarian women)
14 mg/day ( 
                vegetarian men)

1 cup cooked chickpeas

6.8 mg

1/2 cup tofu (Chang Shing firm)

12.6 mg

1/2 cup tofu (Nasoya firm)

2.1 mg

1 veggie hot dog (Yves Veggie Dogs)

4.5 mcg

1 cup cooked kale

1.2 mg

10 dried apricot halves or 4 dried figs

1.7 mg

1/4 cup pumpkin seeds

5.2 mg

1 packet instant oatmeal

6 mg

1 cup Corn Flakes or Cheerios

8.1 mg

1/2 cup Grapenuts

16.2 mg

1 cup "TOTAL" cereal

18 mg

1 Tbs. blackstrap molasses

3.6 mg

1 cup cooked quinoa

4.4 mg

Zinc
Good Plant Based Sources:

• Legumes
• Green leafy vegetables
• Nuts and seeds
• Whole grains
• Zinc-fortified breakfast cereals

12 mg/day (Women)
 15 mg/day (Men)

1 cup cooked adzuki beans

4 mg

1/2 cup cooked tempeh

1.5 mg

1 veggie hot dog (Yves Veggie Dogs)

3.75 mg

1 cup cooked collard greens

0.8 mg

1/4 cup peanuts

3.6 mg

1/4 cup pumpkin seeds

2.6 mg

1/2 cup millet

1.1 mg

1 cup Cheerios

4.5 mg

1 cup "TOTAL" cereal

15 mg

Beta Carotene
Good Plant Based Sources:

• Deep orange fruits and vegetables
• Green leafy vegetables

14000 IU/day (vegan women)
18000 IU/day (vegan men)

1 cup cooked carrots

20840 IU

1/2 sweet potato

15813 IU

1 medium raw carrot

8983 IU

1 wedge cantaloupe

2225 IU

1 apricot

1480 IU

1 cup cooked kale

16033 IU

1 cup cooked broccoli

3196 IU

1 cup raw spinach

2015 IU