Vegetarian Nutrient Balance Calculator
Ensure your plant-based diet meets all nutritional needs
Health Disclaimer: This tool provides general nutritional guidance only. Consult a registered dietitian or healthcare provider for personalized medical advice, especially if you have health conditions or specific nutritional needs.
Did You Know? Well-planned vegetarian diets can meet all nutrient requirements, but need attention to protein completeness, iron absorption, and vitamin B12.
Daily Nutrient Intake
Key Vegetarian Nutrients
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Supplements
Your Nutrient Analysis
Protein
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Protein quality: Not assessed
Iron
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Absorption enhancers: Not assessed
Vitamin B12
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Source: Not specified
Omega-3s
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ALA vs. DHA/EPA: Not assessed
Calcium
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Sources: Not assessed
Zinc
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Absorption factors: Not assessed
Personalized Recommendations
Key Nutrients in Vegetarian Diets
Protein
Plant proteins can provide all essential amino acids when varied sources are consumed. Combine legumes with grains (rice & beans) or nuts/seeds with whole grains to create complete proteins throughout the day.
Iron
Plant-based iron (non-heme) is less readily absorbed than animal-based iron. Enhance absorption by consuming vitamin C-rich foods (citrus, bell peppers) with iron sources, and avoid tea/coffee with meals.
Vitamin B12
Not naturally found in plant foods. Essential for nerve function and blood cell formation. Vegans must consume B12-fortified foods or supplements. Some vegetarians may get enough from dairy/eggs.
Omega-3 Fatty Acids
Plant sources (flaxseeds, chia, walnuts) provide ALA which converts to DHA/EPA at low rates. Consider algae-based supplements for direct DHA/EPA, especially for brain health.
Optimizing Plant-Based Nutrition
Food Combinations
- Beans + rice = complete protein
- Spinach + citrus = better iron absorption
- Turmeric + black pepper = enhanced curcumin uptake
- Fat + fat-soluble vitamins = better absorption
Preparation Tips
- Soak and sprout legumes/grains to reduce phytates
- Cook tomatoes to increase lycopene availability
- Blend greens for better nutrient absorption
- Ferment foods to enhance nutrient profiles
Vegetarian Nutrition FAQs
Can you get enough protein from plants?
Absolutely. While plant proteins may be less concentrated, eating a variety of legumes, whole grains, nuts and seeds throughout the day provides all essential amino acids. Most vegetarians easily meet protein needs with adequate calories.
Do vegetarians need to combine proteins at every meal?
No. The concept of protein combining at each meal is outdated. As long as you eat various protein sources throughout the day, your body pools amino acids to create complete proteins when needed.
Is B12 supplementation necessary for all vegetarians?
Vegans absolutely require B12 supplements or fortified foods. Lacto-ovo vegetarians may get enough from dairy/eggs, but should monitor levels as absorption decreases with age. Everyone over 50 should consider supplementation regardless of diet.
How can vegetarians improve iron absorption?
Pair iron-rich foods (lentils, spinach, tofu) with vitamin C sources (citrus, bell peppers). Avoid tea/coffee with meals as tannins inhibit absorption. Cooking in cast iron pans can also increase iron content.
Are plant-based omega-3s (ALA) as good as fish oil (DHA/EPA)?
The body converts ALA to DHA/EPA at rates of 5-10%. For optimal brain health, consider algae-based DHA supplements, especially during pregnancy or for children. Ground flaxseeds, chia and walnuts are excellent ALA sources.