And how to easily get more of them — naturally.
You’ve stocked your pantry with lentils, tofu, veggies, oats, and peanut butter. You’re meal-prepping like a pro. You’ve swapped your cow’s milk for oat, ditched eggs, and you’ve even discovered the magic of nutritional yeast.
So you’re good, right?
Almost.
While a well-planned vegan diet is packed with fiber, antioxidants, and heart-healthy nutrients, there are still a few key nutrients that are easy to overlook — especially when you’re focused on keeping things whole-food, plant-based, and simple.
In this post, we’ll explore six surprising nutrients you might be missing on a vegan diet, why they matter, and how to get more of them from everyday foods (no supplements required, though they’re always an option).
Let’s fill in those nutritional gaps — deliciously.
🧠 1. Choline
Why It Matters:
Choline is essential for brain function, memory, muscle control, and liver health. It also plays a major role during pregnancy and breastfeeding, supporting healthy fetal brain development.
While not technically a vitamin or mineral, it’s so important that many nutritionists consider it essential — yet choline is often under-consumed even among omnivores.
Why Vegans Might Miss It:
Choline is found most abundantly in eggs, liver, and meat. Plant sources contain much smaller amounts.
Where to Get It on a Vegan Diet:
- Tofu (1/2 cup): ~35 mg
- Quinoa (1 cup cooked): ~43 mg
- Broccoli (1 cup cooked): ~60 mg
- Soy milk (1 cup): ~57 mg
- Brussels sprouts (1 cup cooked): ~63 mg
The RDA for adults is around 425–550 mg per day, so aim to include a few of these foods daily — or talk to your doctor about a vegan-friendly choline supplement, especially during pregnancy.
🧲 2. Zinc
Why It Matters:
Zinc supports immune function, wound healing, DNA synthesis, and taste perception. It’s also critical for proper cell division and skin health.
Why Vegans Might Miss It:
While zinc exists in many plant foods, it’s not always absorbed efficiently. That’s because compounds called phytates (found in whole grains, legumes, and seeds) can bind to zinc and reduce absorption.
Where to Get It on a Vegan Diet:
- Pumpkin seeds (1 oz): ~2.2 mg
- Chickpeas (1 cup cooked): ~2.5 mg
- Lentils (1 cup cooked): ~2.5 mg
- Tofu (1/2 cup): ~1.5 mg
- Oats (1/2 cup dry): ~1.5 mg
Men need about 11 mg per day, and women need 8 mg. To improve zinc absorption, try soaking, sprouting, or fermenting legumes and grains — and pair high-zinc foods with vitamin C-rich veggies.
🦴 3. Calcium
Why It Matters:
Calcium is crucial for strong bones and teeth, blood clotting, muscle contraction, and nerve function. It’s especially important during adolescence, pregnancy, and later life.
Why Vegans Might Miss It:
Without dairy in your diet, calcium needs to come from fortified foods or naturally calcium-rich plants. And some greens contain oxalates, which can inhibit calcium absorption.
Where to Get It on a Vegan Diet:
- Fortified plant milks (1 cup): ~300–450 mg
- Tofu (calcium-set) (1/2 cup): ~250–400 mg
- Kale, collard greens, turnip greens (1 cup cooked): ~150–250 mg
- Chia seeds (2 tbsp): ~180 mg
- Almonds (1 oz): ~75 mg
Adults generally need 1,000–1,200 mg daily. Pro tip: kale and bok choy are low in oxalates, meaning their calcium is highly absorbable.
☀️ 4. Vitamin D
Why It Matters:
Vitamin D helps regulate calcium absorption, supports immune health, and may help prevent mood disorders like seasonal depression. It’s also tied to reduced inflammation and better bone density.
Why Vegans Might Miss It:
Very few foods naturally contain vitamin D, and those that do (like fatty fish or egg yolks) are animal-based. Sunlight helps your body produce vitamin D, but if you live in northern latitudes or spend lots of time indoors, you might not get enough.
Where to Get It on a Vegan Diet:
- Fortified plant milks and cereals (check the label!)
- UV-exposed mushrooms (look for D2 variety)
- Sunlight (10–30 mins/day on bare skin, depending on skin tone and location)
Because food sources are limited, many vegans benefit from a vitamin D2 or vegan D3 supplement, especially in the winter months.
🔬 5. Iodine
Why It Matters:
Iodine is necessary for proper thyroid function, metabolism, and hormone regulation. Deficiencies can lead to fatigue, weight gain, and even goiter.
Why Vegans Might Miss It:
Most iodine in the standard diet comes from dairy and seafood. While sea vegetables contain iodine, their levels vary widely and can be unreliable or even excessive.
Where to Get It on a Vegan Diet:
- Iodized salt (¼ tsp): ~70 mcg
- Seaweed (nori, dulse, wakame): ranges from 20–1,000+ mcg per gram
- Fortified plant milks (some brands)
Adults need about 150 mcg per day. If you don’t regularly consume iodized salt or seaweed, consider a supplement — especially if you’re pregnant or breastfeeding.
💉 6. Vitamin B12
Why It Matters:
Vitamin B12 is essential for red blood cell formation, brain function, nerve health, and DNA synthesis. A deficiency can lead to serious and irreversible issues such as fatigue, depression, nerve damage, memory problems, and even anemia.
Why Vegans Might Miss It:
B12 is produced by bacteria — not plants or animals — but it’s found almost exclusively in animal-derived foods because animals consume soil or are supplemented themselves. Modern agriculture and sanitized food systems mean plant foods today no longer reliably contain B12.
That’s why even long-term vegans who eat a diverse diet need to pay attention to this nutrient.
Where to Get It on a Vegan Diet:
- Fortified plant milks
- Nutritional yeast (fortified)
- Fortified cereals
- B12 supplements (cyanocobalamin or methylcobalamin)
Pro Tip: Look for cyanocobalamin as your B12 supplement form — it’s stable, effective, and well-researched. A common dose is 250 mcg daily or 2,500 mcg weekly.
If you’re not consuming fortified foods consistently, a supplement is non-negotiable. And even if you are — it’s smart to get your B12 levels checked once a year.
🌱 A Balanced Vegan Diet Takes Intention — Not Perfection
You don’t need to obsess over every microgram, but being aware of these five nutrients can make a huge difference in how you feel and function over time.
Here’s a quick recap of what to include in your weekly meals:
| Nutrient | Best Plant Sources |
|---|---|
| Choline | Tofu, broccoli, quinoa, soy milk |
| Zinc | Pumpkin seeds, lentils, chickpeas |
| Calcium | Fortified milks, tofu, greens, chia seeds |
| Vitamin D | Sunlight, fortified milk, UV mushrooms |
| Iodine | Iodized salt, seaweed, fortified products |
| B12 | Fortified plant milk, natural yeast, fortified cereals, B12 suppliments |
📘 Want a Simple Way to Stay Nutrient-Dense?
Our cookbook, “12 Weeks of High-Protein Vegan Meals,” doesn’t just focus on protein — it’s also designed to help you get many of the essential nutrients you need through whole foods. With complete weekly meal plans, prep guides, and macro info, it’s an effortless way to stay balanced, fueled, and fully nourished.
👉 Grab your copy [here] or visit us at @AGoodVeganMeal