For Vegetarians: Commonly Missed Nutrients and Their Food Sources
Nutrient
Food Source 1
Protein Vegans: Soy-based meat substitutes such as tofu; soy milk; dried beans and
peas, such as black beans and lentils; nuts; seeds; wholegrains
Lacto-vegetarians: All of the above, plus milk and milk products
Lacto-ovo-vegetarians: All of the above, plus eggs
Iron Vegans and lacto-vegetarians: Soy-based products; dried beans and peas;
nuts and seeds; breads, cereals and grains; dried fruits; dark green leafy
vegetables; blackstrap molasses
Lacto-ovo-vegetarians: All of the above, plus eggs
Note: Make sure to include vitamin C–rich foods when eating plant-based
sources of iron to help increase the absorption of iron
Zinc Vegans: Soy-based products; dried beans and peas; nuts and seeds; breads,
cereals and grains
Lacto-vegetarians: All of the above, plus milk and milk products
Lacto-ovo-vegetarians: All of the above, plus eggs
Calcium Vegans: Soy-based products, particularly calcium-fortified soy milk and tofu;
dried beans and peas; nuts and seeds; calcium-fortified cereals; dried figs
Lacto-vegetarians and lacto-ovo-vegetarians: All of the above, plus milk
and milk products, and eggs
Vitamin D Vegans: Fortified soy milk or other non-dairy milks; fortified cereals
Lacto-vegetarians: All of the above, plus fortified milk products
Lacto-ovo-vegetarians: All of the above, plus eggs
Riboflavin Vegans: Almonds; mushrooms; fortified cereals; fortified soy milk or other
non-dairy milks; fortified meat substitutes
Lacto-veg