5 Important Nutrients Sources For Vegetarian

No matter what category you fall into vegetarian, it is important to choose a variety of foods, including whole grains, fruits, vegetables, legumes, nuts and seeds. 

Using MyPlate tips for vegetarians can help ensure they are meeting their nutritional needs every day. tweeting this.


Vegetarians should eat a variety of calcium sources in order to meet daily needs.

Dairy products are a rich source of calcium. If your diet does not include dairy products, calcium can be obtained from plant foods, but the amount of calcium that the body can absorb these foods varies. 

Here is a list of vegetarian sources of calcium used:

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


Vegetarians should eat a variety of sources of iron to meet daily needs. Consuming a good source of vitamin C (citrus, peppers, tomatoes) in each absorption increases iron food.

Sources include:

  • fortified breakfast cereals
  • The soy
  • Some vegetables dark green leafy like spinach and chard
  • Beans
  • eggs


Proteins are found in most plant foods and animal foods.

Your body will do its own complete protein if a variety of foods and enough calories consumed during the day.

Vegetable sources of protein include:

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

B12 vitamin

B12 is found in all foods of animal origin, including eggs and dairy products. An adequate intake of vitamin B12 is generally not a concern for some vegetarians who eat dairy products or eggs. 

Vegans, however, need to supplement your diet by choosing foods fortified with vitamin B12 or taking a supplement of vitamin B12 (cobalamin).

Vegetable sources of vitamin B12 include:

  • Vitamin B12-fortified foods, including nutritional yeast, soy milk, meat analogs and ready to eat cereals (be sure to check the label).
  • Dairy products
  • eggs

Vitamin D

Few foods are naturally rich in vitamin D, but many dairy products are fortified with vitamin D in the United States. 

People who do not choose 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 your provider health care.

Vegetable sources of vitamin D include:

  • Eggs
  • Vitamin D-fortified soy milk, cow's milk, orange juice and ready to eat cereal

The information provided by the Vegetarian Nutrition, a group of dietary practice of the Academy of Nutrition and Dietetics.

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