CategoryNutrition

The Best Vegan Foods High in Vitamin C [Table]

T

Quick, what’s the best food to eat for vitamin C? Most people would say oranges, which is a pretty good food for vitamin C, but far from the best. I’ve put together a list of the 30 best vegan vitamin C foods in a table below. Luckily for vegans, it’s not any harder to get vitamin C than on an omnivorous diet. But first, how much should you eat per day? The recommended daily allowance (RDA) is 75...

The Best Vegan Folate Food Sources: From Best to Worst

T

Folate (often interchanged with folic acid) is a B vitamin that’s involved in creating DNA, and is also involved in creating proteins. As a vegan, your risk of folate deficiency isn’t any higher. Most folate-containing foods are vegan in the first place. Folate deficiency is also quite uncommon, and usually only happens when someone has a terrible diet that is deficient in other vitamins as well...

The 30 Best Vegan Potassium Sources [Chart + Table]

T

Potassium is an important mineral, although it’s not any harder to get on a vegan diet than an omnivorous diet. I’ve put together a list of the top 30 vegan potassium sources for convenience, using data from the USDA’s food database. Surprisingly, bananas don’t fall in the top 30, despite being most people’s go-to recommendation for potassium (they do have a good amount, but you’ll have to...

The Best Vegan Food Sources of Choline [Chart + Table]

T

Choline is an essential nutrient that vegans can have trouble getting. The absolute best sources of choline are animal products (meat, fish, dairy, etc.). To help fellow vegans out, I compiled a list of the best vegan food sources of choline. Keep in mind that if you buy any packaged foods like cereal, they may be fortified with choline as well. Before we get to the list, how much choline do you...

The Best Vegan Food Sources of Phenylalanine [Table]

T

Phenylalanine is one of the tougher amino acids to get on a vegan diet, but easily done if you focus on the right foods. I’ve collected nutrition data for over 120 whole foods that are vegan, and compiled a list of the top 30 in terms of phenylalanine on this page. How much do you need per day? According to the Food and Nutrition Board (FNB), adults want to aim for a minimum of 33 mg/kg body...

Nutritional Yeast Amino Acid Profile

N

It is surprisingly difficult to find the amino acid profile of nutritional yeast. I had to dig around for a while, but eventually I found a study that had it (1). The table below shows the data from that study, plus the amount needed to be considered a complete protein by the World Health Organization (WHO). Essential Amino Acid Profile of Nutritional Yeast Note that amino acid profiles always...

Is Tofu a Processed Food or Whole Food?

I

Tofu is a processed food. Any food that has been altered from its original (“whole”) form is “processed.” Even peanut butter is processed, since it consists of grinding up peanuts (even with no other ingredients added). There is nothing inherently bad about a food being processed. It’s only bad if the process somehow removes nutrition, or adds other ingredients that may be unhealthy...

The 30 Best High Protein Low Carbohydrate Vegan Foods

T

There are many vegan sources of protein. However, it’s hard to get protein in high quantities on a vegan diet. It’s even tougher if you’re trying to maintain a diet with particular macros. Some people need to look for foods high in protein and low in fat, while others need high protein low carbohydrate foods. I’ve collected the best vegan foods of the second type here, and I’ve divided...

The 30 Top High Protein Low Fat Vegan Foods

T

While fat generally isn’t anything to fear, there are some situations where it makes sense to limit it. Maybe it gives you stomach issues, or maybe you’re really trying to reduce calories. To help you, I’ve compiled the 30 best vegan food sources when it comes to maximizing protein and minimizing fat, just as I have for high protein low carb vegan foods. The Best High Protein Low Fat Vegan Food...

The 30 Best Vegan Food Sources of Methionine

T

Refresher/Summary: Methionine is an essential amino, and arguably the toughest one to get on a vegan diet other than lysine. You should aim for about 14 mg per kg of bodyweight per day (or 6.4 mg per lb). The best vegan sources of methionine are vital wheat gluten and mostly seeds. Methionine is super common in animal products (most meats), but not too common in plants. It can lead to issues like...