Vegetarian Diet: Essential Nutrients

If well-planned, a vegetarian diet is safe for children, teens, and adults. If a vegetarian diet is too restricted, it may be unhealthy. Certain essential nutrients are harder for vegetarians to find in plant foods. Vegetarians (especially those who eat no animal products) may need to make a special effort to get enough calcium, iron, zinc, vitamin D, and vitamin B-12.

Amount of some essential nutrients needed each day for children

Calcium

           1 to 3 years................500 milligrams (mg)

           4 to 8 years................800 mg

           9 to 18 years............1300 mg

Iron....................................6 to 10 milligrams (mg)

Zinc.................................10 to 15 mg

Vitamin D...................................7 mcg

Vitamin B-12..........................1.2 mcg

 

Sources of some nutrients for vegetarians

Calcium (mg per serving)
Legumes (1 c cooked):
Chickpeas 78
Black beans 103
Vegetarian baked beans 128

Soyfoods
Soybeans, 1 c cooked 175
Tofu, 1/2 c 120-350
Soymilk, 1 c 84
Soymilk, 1 c calcium fortified 300
Soynuts, 1/2 c 252

Nuts and seeds (2 Tbsp)
Almonds 50
Almond butter 86

Vegetables (1/2 c cooked)
Broccoli 47
Collard greens 178
Turnip greens 125

Fruits
Dried figs, 5 135
Calcium-fortified orange juice, 1 c 300

Iron (mg per serving):

Breads, cereals, and grains
Whole wheat bread, 1 slice 0.9
Bran flakes, 1 c 11.0
Oatmeal, instant, 1 packet 6.3
Vegetables (1/2 c cooked)
Beet greens 1.4
Sea vegetables 18.1-42.0
Tomato juice, 1 c 1.3
Turnip greens 1.5
Legumes (1/2 c cooked)
Baked beans, vegetarian 0.7
Black beans 1.8
Navy beans 2.5
Soyfoods (1/2 c cooked)
Soybeans 4.4
Tofu 6.6
Soymilk, 1 c 1.8
Nuts/seeds (2 Tbsp)
Cashews 1.0
Pumpkin seeds 2.5
Sunflower seeds 1.2
Other foods
Blackstrap molasses, 1 Tbsp 3.3

 

Zinc mg per serving:

Breads, grains, and cereals
Bran flakes, 1 c 5.0
Wheat germ, 2 Tbsp 2.3
Legumes (1/2 c cooked)
Adzuki beans 2.0
Chickpeas 1.3
Lima beans 1.0
Lentils 1.2
Soyfoods (1/2 c cooked)
Soybeans 1.0
Tofu 1.0
Vegetables (1/2 c cooked)
Corn 0.9
Peas 1.0
Sea vegetables 1.1-2.0

Vitamin D mcg per serving:

Fortified, ready-to-eat cereals, 3/4 c 1.0-2.5
Fortified soymilk or other nondairy milk, 1 c 1.0-2.5
 
Vitamin B-12 mg per serving:

Ready-to-eat breakfast cereals, 3/4 c 1.5-6.0
Meat analogs (1 serving) 2.0-7.0
Fortified soymilk or other nondairy milks, 8oz 0.2-5.0

Source: American Dietetic Association, Position Paper (1997)