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Optimal Nutrition with Vegan Diet

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Food NameIronCalciumZincB12Protein 
Beans, dry, cooked2.8441.10.08.0
Beans, dry, cooked, fat not added in cooking3.0481.10.08.7
White beans, dry, cooked3.4831.30.08.9
White beans, dry, cooked, fat not added in cooking3.7901.40.09.7
Black, brown, or Bayo beans, dry, cooked1.3361.00.06.7
Black, brown, or Bayo beans, dry, cooked, fat not added in cooking1.4391.10.07.3
Fava beans, cooked1.4330.90.07.0
Fava beans, cooked, fat not added in cooking1.5361.00.07.6
Lima beans, dry, cooked2.2160.90.07.1
Lima beans, dry, cooked, fat not added in cooking2.4170.90.07.8
Pink beans, dry, cooked2.1480.90.08.3
Pink beans, dry, cooked, fat not added in cooking2.3521.00.09.0
Pinto, calico, or red Mexican beans, dry, cooked1.3320.60.06.5
Pinto, calico, or red Mexican beans, dry, cooked, fat not added in cooking1.4350.70.07.1
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How to Achieve Optimal Nutrition with VEGAN DIET

Vegan diet or veganism is a type of vegetarian diet that excludes meat, eggs, dairy products and all other animal-derived ingredients.
Vegan diet can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Nutrients that veganists may need to focus on include protein, iron, calcium, zinc, and vitamin B12.


Nutrients to focus on for veganists

  • Protein has many important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers).
  • Iron functions primarily as a carrier of oxygen in the blood. Iron sources for vegetarians include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins).
  • Calcium is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians include calcium-fortified soymilk, calcium-fortified breakfast cereals and orange juice, tofu made with calcium sulfate, and some dark-green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). The amount of calcium that can be absorbed from these foods varies. Consuming enough plant foods to meet calcium needs may be unrealistic for many. Calcium supplements are another potential source.
  • Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds.
  • Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for veganists include foods that have been fortified with vitamin B12. These include breakfast cereals, soymilk, veggie burgers, and nutritional yeast.

General Information about Vegetarianism

A vegetarian diet is a meal plan that contains mostly plants, such as vegetables, fruits, whole grains, legumes, seeds, and nuts, with little or no animal products.

Types of vegetarian diets include:
•Vegan: Diet consists of only plant-based foods.
•Lacto-vegetarian: Diet consists of plant foods plus some or all dairy products.
•Lacto-ovovegetarian: Diet consists of plant foods, dairy products, and eggs.
•Semi- or partial vegetarian: Diet consists of plant foods and may include chicken or fish, dairy products, and eggs. It does not include red meat.

Vegetarian diets most often lead to healthier outcomes:
•Lower levels of obesity
•Reduced risk for heart disease
•Lower blood pressure

Compared to non-vegetarians, vegetarians usually eat:
•Fewer calories from fat (especially saturated fat)
•Fewer overall calories
•More fiber, potassium, and vitamin C
A well-planned, carefully monitored vegetarian diet can deliver good nutrition.

How to use the DietGrail food database for an optimal vegan diet

This food database provides the nutrient contents of approximately 7,000 food items.
A food's mineral and vitamin contents are displayed in charts to allow easy evaluation of its nutrition. You can use these vitamin and mineral charts to choose the most nutrient-dense foods and avoid foods with empty calories.
In addition, the calorie pie chart shows the contribution of fat, carb and protein to the food's total calorie. If you wish to choose low-fat foods, you can sort foods by their fat contents, or review the calorie chart and choose those where fat's contribution to total calorie value is lowest.
Foods can be searched by name and sorted by nutrient contents to help you find the most appropriate foods for a healthy diet. Just click on the nutrient's name to sort or reverse sort order.

Usage Note

  • Nutrients in table are calculated per 100g of food.
  • Protein amount is calculated in grams.
  • Iron, Calcium and Zinc are in mg.
  • Vitamin B12 are in mcg.
  • Click on column header to sort foods by name or by a nutrient's content.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).
  • The mineral and vitamin charts show the relative contents of minerals and vitamins of each food. The higher the bubble, the higher mineral or vitamin content a food has relative to other foods. The larger the bubble, the greater the mineral or vitamin content relative to the Recommended Daily Allowances.

Protein-Rich Vegetables

Protein values are in grams per 100 grams of food weight.



High-Protein Vegetables Protein

Seaweed, spirulina, dried 57.5

Parsley, freeze-dried 31.3

Chives, freeze-dried 21.2

Peppers, sweet, green, freeze-dried 17.9

Peppers, sweet, red, freeze-dried 17.9

Leeks, (bulb and lower-leaf portion), freeze-dried 15.2

Tomatoes, sun-dried 14.1

Soybeans, mature seeds, sprouted, cooked, stir-fried 13.1

Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 13.1

Soybeans, mature seeds, sprouted, raw 13.1

Soybeans, green, raw 13.0

Tomato powder 12.9

Soybeans, green, cooked, boiled, drained, with salt 12.4

Soybeans, green, cooked, boiled, drained, without salt 12.4

Peppers, pasilla, dried 12.4

Shallots, freeze-dried 12.3

Peppers, ancho, dried 11.9

Winged bean tuber, raw 11.6

Potatoes, mashed, dehydrated, granules with milk, dry form 10.9

Edamame, frozen, prepared 10.9

Peppers, hot chile, sun-dried 10.6

Edamame, frozen, unprepared 10.3

Beans, pinto, immature seeds, frozen, unprepared 9.8

Mushrooms, shiitake, dried 9.6

Drumstick leaves, raw 9.4

Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt 9.3

Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt 9.3

Fungi, Cloud ears, dried 9.3

Cowpeas (blackeyes), immature seeds, frozen, unprepared 9.0


High-Protein Vegetables Protein

Lentils, sprouted, raw 9.0

Onions, dehydrated flakes 9.0

Potatoes, au gratin, dry mix, unprepared 8.9

Lentils, sprouted, cooked, stir-fried, without salt 8.8

Lentils, sprouted, cooked, stir-fried, with salt 8.8

Peas, mature seeds, sprouted, raw 8.8

Kanpyo, (dried gourd strips) 8.6

Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 8.5

Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt 8.5

Soybeans, mature seeds, sprouted, cooked, steamed 8.5

Soybeans, mature seeds, sprouted, cooked, steamed, with salt 8.5

Potatoes, mashed, dehydrated, flakes without milk, dry form 8.3

Potatoes, mashed, dehydrated, granules without milk, dry form 8.2

Carrot, dehydrated 8.1

Beans, fava, in pod, raw 7.9

Radishes, oriental, dried 7.9

Spinach souffle 7.9

Potatoes, scalloped, dry mix, unprepared 7.8

Lima beans, immature seeds, frozen, baby, unprepared 7.6

Pigeonpeas, immature seeds, raw 7.2

Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt 7.1

Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt 7.1

Peas, mature seeds, sprouted, cooked, boiled, drained, without salt 7.1

Peas, mature seeds, sprouted, cooked, boiled, drained, with salt 7.1

Winged beans, immature seeds, raw 7.0

Potato flour 6.9

Lima beans, immature seeds, raw 6.8

Lima beans, immature seeds, cooked, boiled, drained, without salt 6.8

Lima beans, immature seeds, cooked, boiled, drained, with salt 6.8

Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt 6.7

Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt 6.7


High-Protein Vegetables Protein

Lima beans, immature seeds, frozen, fordhook, unprepared 6.4

Garlic, raw 6.4

Seaweed, agar, dried 6.2

Beans, navy, mature seeds, sprouted, raw 6.2

Potato pancakes 6.1

Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt 6.1

Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt 6.1

Pigeonpeas, immature seeds, cooked, boiled, drained, with salt 6.0

Pigeonpeas, immature seeds, cooked, boiled, drained, without salt 6.0

Seaweed, spirulina, raw 5.9

Winged bean leaves, raw 5.9

Seaweed, laver, raw 5.8

Broadbeans, immature seeds, raw 5.6

Grape leaves, raw 5.6

Peas, green, raw 5.4

Peas, green, cooked, boiled, drained, without salt 5.4

Peas, green, cooked, boiled, drained, with salt 5.4

Onion rings, breaded, par fried, frozen, prepared, heated in oven 5.3

Arrowhead, raw 5.3

Winged bean, immature seeds, cooked, boiled, drained, with salt 5.3

Winged beans, immature seeds, cooked, boiled, drained, without salt 5.3

Balsam-pear (bitter gourd), leafy tips, raw 5.3

Drumstick leaves, cooked, boiled, drained, without salt 5.3

Drumstick leaves, cooked, boiled, drained, with salt 5.3

Beans, pinto, mature seeds, sprouted, raw 5.3

Peas, green, frozen, unprepared 5.2

Peas, green, frozen, cooked, boiled, drained, without salt 5.2

Peas, green, frozen, cooked, boiled, drained, with salt 5.2

Succotash, (corn and limas), cooked, boiled, drained, without salt 5.1

Succotash, (corn and limas), cooked, boiled, drained, with salt 5.1

Potatoes, au gratin, home-prepared from recipe using butter 5.1


High-Protein Vegetables Protein

Tomatoes, sun-dried, packed in oil, drained 5.1

Potatoes, au gratin, home-prepared from recipe using margarine 5.1

Succotash, (corn and limas), raw 5.0

Taro leaves, raw 5.0

Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt 4.8

Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt 4.8

Pepeao, dried 4.8

Broadbeans, immature seeds, cooked, boiled, drained, with salt 4.8

Wasabi, root, raw 4.8

Broadbeans, immature seeds, cooked, boiled, drained, without salt 4.8

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