Vegan Nutrition Checker
Analyze your vegan diet for potential nutrient gaps. Get recommendations for B12, iron, zinc, omega-3s, and complete protein combinations.
Medical Disclaimer
This calculator provides general estimates for informational purposes only and does not constitute medical advice. Results should not be used for diagnosis or treatment decisions. Always consult a qualified healthcare professional or registered dietitian before making changes to your diet, exercise, or health routine.
Frequently Asked Questions
What nutrients do vegans lack?
Common deficiencies include B12 (must supplement), vitamin D, omega-3 DHA/EPA, iron, zinc, iodine, and calcium. Planning prevents deficiencies.
Can vegans get enough protein?
Yes, through variety. Combine legumes, tofu, tempeh, seitan, quinoa, and nuts. Aim for 0.9-1.0g protein per kg body weight.
Do all vegans need B12 supplements?
Yes. B12 only comes from animal sources or fortified foods. All vegans should take B12 supplements or eat fortified foods daily.
Is a vegan diet healthy?
Well-planned vegan diets are healthy and may reduce heart disease and cancer risk. Poor planning can lead to deficiencies.
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