Nutritional Requirements

As a general guide food from the groups listed below should be eaten every day to provide a solid foundation for a vegan diet. Increased servings may be needed according to energy requirements. Any margarine used should be non-hydrogenated. Rapeseed oil is preferred to sunflower, safflower, soy or sesame oil as it provides a better balance of types of fat, including omega-3 fats.

Food Group Daily Servings Serving Amount [1] What It Provides Suggestions
Vegetables 2+ 115g [4 oz] vitamins, minerals, protein, fibre, antioxidants broccoli, cabbage, spring greens, spinach, butternut squash, carrots, peppers, tomatoes, pumpkin, kale
Fruit 3+ large pieces [2] vitamins, minerals, fibre, vitamin C to help absorb iron apples, oranges, pears, bananas, kiwi and other seasonal fruits
Nuts/Seeds 1-2 30g [1 oz] protein, oils, minerals, fibre almonds, walnuts, cashews, hazelnuts, peanuts, brazil nuts, pumpkin and sunflower seeds
Oils as required for cooking energy, oils unhydrogenated rapeseed oil
Whole grains & root vegetables 2+ 115g [4oz] energy, protein, vitamins, fibre pasta, oats, bread, rice, millet, quinoa, buckwheat, barley, bulgur wheat, corn, potatoes, sweet potatoes, parsnips
Pulses 1+ 115g [4 oz] energy, protein, minerals, fibre peas, lentils, chickpeas, kidney beans, baked beans, soya products

[1] For cooked foods serving sizes are given as cooked weights.

[2] Each piece of fruit should be around 100g, e.g. one orange, banana or apple. For smaller fruits a serving should be sufficient pieces to make up 100 g, e.g. 2 nectarine oranges or about thirty grapes.

Key Nutrients

It is especially important to ensure that adequate amounts of calcium, B12 and iodine are provided in a vegan diet.

Key Nutrient Daily Amount What It Provides Suggestions
Calcium 700-1200mg mineral used in the formation of bones and teeth Intake can be provided by the following:
  • 3½ litres per week of fortified soya milk [containing at least 120mg per 100ml]
  • tofu prepared with calcium sulphate [see label for calcium content]
  • green leafy vegetables, such as kale or spring greens [approximately 150 mg per 100g]
  • vegan calcium supplement
Note that calcium from spinach is poorly absorbed
Vitamin B12 3+ μg used in growth, cell division, health of nervous system Fortified foods or supplements, for example any of the following:
  • 25g per week of a yeast extract fortified with 50μg of B12 per 100g
  • 600ml per day of soya milk fortified with ½μg B12 per 100ml
  • 1 daily B12 tablet containing at least 3 μg B12
Iodine 150 μg important to avoid thyroid disease While ideal intakes can be achieved by careful use of seaweed it may be more convenient and reliable to provide a supplement such as VEG 1 (Available direct from The Vegan Society at a discount rate to prisons)