Minerals

Calcium

Vegan sources of calcium include soy products, fortified plant milks, fortified orange juice, mineral water, chia seeds, dried figs, sesame seeds, navy beans, mustard greens, collards, kale, turnip greens, beet greens, bok choy, and more. Overall, the main sources for vegans are calcium-set tofu (not all tofu is prepared with calcium), fortified plant milks & juice, and dark leafy greens.

A 2022 systematic review found that across 40 studies, average calcium intake tended to be slightly higher in vegetarians (895 mg/d) than in vegans (838 mg/d) or meat-eaters (858 mg/d).(1) For all dietary patterns, average intake was above the EAR but below the RDA.

Reccomendations for calcium intake such as the American RDA and the European PRI which tend to be around 1000 mg/d are largely based on calcium-balance studies. Yet calcium balance may be a poor predictor of bone balance and bone fracture risk, and studies have suggested that lower intakes of just 700-800 mg/d may be sufficient for bone health.(2)(3)

Copper

Vegan sources of copper include breads (white breads, whole-grain breads, rye bread etc.), pasta, oats, quinoa, rice, ALL legumes and pulses, soy products, ALL nuts & seeds, dark chocolate, avocados, beet greens, tahini, sweet potato, potatoes, spinach, tomatoes, bananas, blueberries, grapes, blackberries, mushrooms, dried apricots, and many more. Many of these foods provide almost an entire day's needs in a single serving.

A 2016 British study found that average copper intake tended to be higher in vegans (2.07 mg/d) compared to vegetarians (1.68 mg/d) and meat-eaters (1.55 mg/d).(4) Average intake for all dietary patterns was above the RDA.

Iodine

In plant foods, iodine is found inconsistently depending on the iodine content of the soil; food grown near the ocean tends to be higher in iodine. Generally, the only plant food with sufficient amounts of iodine is seaweed. However, amounts are highly variable ranging from zero to extrmely high, and the bioavailability is questionable. Nontheless, If someone regularly eats seaweed (multiple times a week), they’ll likely obtain adequate iodine.

The only reliable and consistent sources of iodine for vegans are iodized salt and supplements. If salt is iodized, it will say so on the package; don't assume salt is iodized unless its source states that it is. Salt in commercial and processed foods is usually not iodized and sea salt doesn't contain appreciable amounts of iodine unless fortified.

In summary, vegans should either use and consume iodized salt or supplement. If they are already regularly consuming seaweed, it will likely be fine for them to continue without turning to other sources.

Iron

Vegan sources of iron include breads (white breads, whole-grain breads, rye bread etc.), oats, pasta, quinoa, rice, chia seeds, green peas, black-eyed peas, lentils, beans, chickpeas / garbanzo beans, soy products, dark chocolate, almonds, pistachio nuts, cashews, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds, sesame seeds, hemp seeds, tahini, potatoes, dried apricots, sweet potatoes, brussel sprouts, and many more.

The previously mentioned 2022 systematic review found that across 38 studies, average iron intake tended to be higher in vegans (21.0 mg/d) compared to vegetarians (15.3 mg/d) and meat eaters (13.9 mg/d).(1) Average intake for all dietary patterns was above the RDA. When it comes to status, average iron status (measured by ferritin) tended to be higher in meat-eaters (55.5 µg/L) than in vegetarians (33.8 µg/L) and vegans (31.3 µg/L). Average status for all dietary patterns was above the cutoff for deficiency. A 2021 norwegian study running a full iron panel and using many different measurements of iron status also found adequate levels for all measurements.(5)

Absorption

Heme iron, found in meat, is very consistently absorbed, while non-heme iron, found in plants, varies in its bioavailability. This, however, can be overcome by consuming Vitamin C-rich foods with meals, which significantly boosts non-heme iron absorption.(6) Beta-carotene also appears to increase non-heme iron absorption.(7)

Magnesium

Vegan sources of magnesium include whole-wheat breads, oats, whole-wheat pasta, quinoa, brown rice, lentils, black-eyed peas, beans, chickpeas / garbanzo beans, soy products, green peas, dark chocolate, almonds, peanuts, peanut butter, cashews, hazelnuts, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds, sesame seeds, hemp seeds, tahini, spinach, potatoes, sweet potato, avocados, beet greens, and many more.

The 2022 systematic review found that across 26 studies, average magnesium intake tended to be higher in vegans (503 mg/d) compared to vegetarians (373 mg/d) and meat-eaters (302 mg/d).(1) Average intake of vegans was above the RDA, while average intakes for meat-eaters did not meet the EAR.

Phosphorus

Vegan sources of phosphorus include whole-wheat breads, oats, quinoa, whole-wheat pasta, rice, lentils, beans, black-eyed peas, chickpeas / garbanzo beans, green peas, soy products, dark chocolate, almonds, peanuts, peanut butter, cashews, pistachio nuts, walnuts, sunflower seeds, sesame seeds, pumpkin seeds, chia seeds, flaxseeds, tahini, sweet potato, potatoes, corn on the cob, brussels sprouts, and many more.

The 2022 systematic review found that across 18 studies, average phosphorus intake was similar across dietary patterns.(1) Average intake for all dietary patterns was above the RDA.

Potassium

Vegan sources of potassium include oats, whole-wheat pasta, brown rice, quinoa, lentils, beans, chickpeas / garbanzo beans, green peas, soy products, almonds, cashews, pumpkin seeds, hemp seeds, sunflower seeds, mushrooms, grapefruit, avocado, tomato, butternut squash, dried apricots, dried figs, beet greens, spinach, bananas, mango, potatoes, sweet potato, and many more.

The 3 biggest studies assessing potassium intake in vegans found either similar or higher potassium intakes in vegans compared to meat eaters.(4)(8)(9) Average intake for all dietary patterns was above the AI.

Selenium

Vegan sources of selenium include breads (white breads, whole-grain breads, rye bread etc.), pasta, oats, rice, navy beans, tofu, sunflower seeds, chia seeeds, flaxseeds, brazil nuts, mushrooms, and more.

Supplementation in vegans may be necessary for much of the world outside of North America as the soil is often depleted of selenium. Brazil nuts are by far the highest source of selenium, often containing many times above the RDA in just one nut. However, the selenium content can be incosistent, ranging from close to nothing to very high levels in just one nut. Nontheless, just one or two brazil nuts a day may provide an adequate source of selenium in areas with selenium-depleted soils where a supplement is less feasible.

Vegans in the United States have adequate selenium intake.(10) A Swiss study found no statistically significant difference between the selenium status of vegans and meat-eaters, with both groups having adequate levels.(11) A 2020 German study found higher levels in meat-eaters with the vegans displaying a possibly deficient status.(12) A 2016 Finnish study found lower but adequate selenium intake and status in vegans compared to meat-eaters.(13)

Zinc

Vegan sources of zinc include whole-wheat breads, oats, quinoa, brown rice, whole-wheat pasta, lentils, black-eyed peas, green peas, beans, chickpeas, soy products, pecans, cashews, chia seeds, sunflower seeds, sesame seeds, pumpkin seeds, hemp seeds, potatoes, spinach, shiitake mushrooms, and many more. Because the absorption of zinc from vegan diets is lower, vegans should consume significantly more zinc than the RDA to ensure adequacy.

The 2022 systematic review found that across 31 studies, average zinc intake was similar between dietary patterns.(1) Average intake for all dietary patterns was above the RDA. When it comes to status, average zinc status was below the "normal range" but was adequate (i.e. not deficient) in vegans. However, this was mostly derived from one of the three studies, while the other two reported zinc status within the "normal range". Additionally, two other studies, which were not included in the review, also reported adequate zinc status within the "normal range" among vegans.(14)(15)