Vegan Nutrition & Food Facts
Science-backed guides and verified USDA nutrient breakdowns. Learn how to thrive on a plant-based diet with complete protein, bioavailable iron, calcium, and essential fatty acids.
Fact-Checked Content
Our articles cite peer-reviewed studies and registered dietitian sources.
Science-Backed
Nutrition information is cross-referenced with USDA FoodData Central.
Regularly Updated
Pages are reviewed and updated as new research becomes available.
Core Nutritional Pillars
Plant Protein Guide
13 high-protein plant staples & complete amino acids
Vitamin B12 Protocol
Essential supplementation & fortified nutritional yeast
Non-Heme Iron Absorption
Pairing legumes with vitamin C for 3x absorption
Omega-3 ALA Essentials
Chia, flax, and hemp seeds for optimal EPA/DHA conversion
Nutritional Breakdown by Food (per 100g)
Open Nutrition Calculator →Agar-agar
0.5g protein26
Calories
7g
Carbs
0.5g
Fiber
Chia Seeds
16.5g protein486
Calories
42.1g
Carbs
34.4g
Fiber
Chickpeas
8.9g protein164
Calories
27.4g
Carbs
7.6g
Fiber
Dark Chocolate
7.8g protein598
Calories
45.9g
Carbs
2g
Fiber
Flaxseed
18.3g protein534
Calories
28.9g
Carbs
27.3g
Fiber
Hemp Seeds
31.6g protein553
Calories
8.7g
Carbs
4g
Fiber
Lentils
9g protein116
Calories
20.1g
Carbs
7.9g
Fiber
Nutritional Yeast
50g protein400
Calories
35g
Carbs
20g
Fiber
Oat Milk
1g protein48
Calories
7g
Carbs
2g
Fiber
Seitan
75.2g protein370
Calories
13.8g
Carbs
2g
Fiber
Soy Milk
3.3g protein54
Calories
6g
Carbs
2g
Fiber
Tahini
17g protein595
Calories
21.2g
Carbs
2g
Fiber
Tempeh
20.3g protein192
Calories
7.6g
Carbs
4.8g
Fiber
Tofu
10g protein83
Calories
1.2g
Carbs
0.9g
Fiber
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