This vegan food list contains all the nutrients you need

nutrition list

As a vegan, it can be quite difficult to incorporate all the important nutrients into your diet. How do you get enough proteins, fats, carbohydrates, vitamins and minerals? Use this nutrition list if you can't figure it out!


Fat is not only an important fuel for your body, but fat also plays a role in reducing the risk of cardiovascular disease. In addition, it allows fat-soluble vitamins such as vitamins A, D and E to be absorbed into your intestines. Many people get their fats from, for example, meat, fish, cheese and butter; but these are animal products you won't touch as a vegan. View a food list of foods that contain vegetable fats here:

  • Nuts, such as almonds, walnuts and cashews.
  • Avocados
  • Olives
  • Olive oil
  • Chia seeds
  • Flaxseed


Proteins provide our bodies with energy and help build and repair our muscles. Many people get their protein from products such as cottage cheese, eggs and chicken. As a vegan, you obviously don't eat this, so below are some plant-based products that are high in protein:

  • Nuts, such as almonds, walnuts and cashews.
  • Cereals, such as oatmeal and spelt.
  • Legumes, such as lentils, chickpeas and black beans.
  • Meat substitutes, such as tempeh and tofu.
  • Vegan protein powders and shakes


Carbohydrates, such as sugars and starches, are an important source of energy for your body. It is advised to get carbohydrates from products that contain good nutrients. This means that you should not eat too many biscuits, sweets and soft drinks. Below are healthy vegan products with high nutritional value:

  • Potatoes
  • Legumes, such as lentils, chickpeas and black beans.
  • Fruit and vegetables
  • Oatmeal
  • Wholemeal products (bread, pasta, etc.)

Vitamins and minerals

If you maintain a varied diet with the above products, you will get enough vitamins and minerals. Is that not working for you? Then try to see if you can adjust your diet first. It is also possible to take extra vitamins and minerals to take in the form of supplements.

There are of course many more vegan foods that contain the nutrients, but this list is a good basis to incorporate into your daily meals.