Let’s face it, eating a balanced vegan diet isn’t just about removing animal products — it’s all about ensuring you’re getting all the nutrients your body needs to thrive. This nutrient cheat sheet is the ultimate quick-reference guide to essential macros (protein, carbs, fats), vitamins,  and minerals, their recommended daily intakes, and the best vegan-friendly sources. Bookmark it, print it, or download the PDF version for easy access when meal planning.

How to Excel With This Cheat Sheet

  • Focus on a variety of whole foods, daily.
  • Get vitamins/minerals from a variety of sources to cover all essential nutrients.
  • Fortified foods are not the enemy. Consider stepping outside eating strictly whole foods until you get the hang of things.

RDA will be used throughout this page. It means Recommended Daily Amount. While these amounts are “recommended,” you don’t have to follow these guidelines exactly. Please check with your doctor, as needed, in the event certain foods aren’t allowed with your prescriptions or dietary needs.

Key Nutrients for Vegans

Protein

  • RDA: ~0.8–1.2 g per kg body weight (higher if active)
  • Why It’s Important: Builds muscle, repairs tissues, supports enzymes and hormones.
  • Best Sources:
    • Lentils, chickpeas, black beans
    • Tofu, tempeh, seitan
    • Quinoa, edamame, hemp seeds
    • Plant-based protein powders (see our Top 10 Vegan Protein Powders Review)

Vitamin B12

  • RDA: 2.4 mcg/day
  • Why It’s Important: Supports nerve function and red blood cell production.
  • Best Sources:
    • Fortified plant milks, nutritional yeast
    • Vegan B12 supplements

Iron

  • RDA: 18 mg/day (women), 8 mg/day (men)
  • Why It’s Important: Transports oxygen in blood.
  • Best Sources:
    • Lentils, beans, tofu
    • Pumpkin seeds, quinoa, spinach
    • Pair with vitamin C foods for better absorption

Calcium

  • RDA: 1,000 mg/day
  • Why It’s Important: Builds strong bones and teeth.
  • Best Sources:
    • Fortified plant milks and orange juice
    • Kale, bok choy, broccoli
    • Tahini, almonds

Omega-3 Fatty Acids

  • RDA: 1.1 g/day (women), 1.6 g/day (men)
  • Why It’s Important: Brain health, inflammation control.
  • Best Sources:
    • Flax seeds, chia seeds, hemp seeds
    • Walnuts
    • Algae oil supplements

Vitamin D

  • RDA: 600 IU/day (however, Michael takes 10,000 IU/daily paired with vitamin K2 for better absorption)
  • Why It’s Important: Bone health, immune function.
  • Best Sources:
    • Sunlight (15–30 min/day)
    • Fortified plant milks
    • Vegan vitamin D2 or D3 supplements

Zinc

  • RDA: 8 mg/day (women), 11 mg/day (men)
  • Why It’s Important: Immune function, wound healing.
  • Best Sources:
    • Pumpkin seeds, hemp seeds, cashews
    • Lentils, chickpeas, tofu

Iodine

  • RDA: 150 mcg/day
  • Why It’s Important: Thyroid hormone production.
  • Best Sources:
    • Iodized salt
    • Seaweed (nori, kelp, wakame)
    • Iodine supplements

Download the Printable PDF

Get your free Vegan Nutrient Cheat Sheet PDF to keep in your kitchen or take grocery shopping. Includes portion suggestions and weekly meal ideas for hitting your nutrient targets.

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