Protein from variety, not a single source
Legumes, tofu, tempeh, seitan, whole grains, nuts and seeds each bring a different amino-acid profile. Eating a mix across the day covers essential amino acids without needing strict meal-level combining.
Guide · Vegetarian & vegan
Eating without animal products.
High-score plant foods that cover the tricky nutrients.
Vegetarian and vegan diets rank well on almost every FoodScore bonus — fiber, potassium, magnesium, antioxidants, low saturated fat. The nutrients that require deliberate planning are B12 (not present in plant foods at biologically meaningful amounts), vitamin D (limited plant sources), iron and zinc (lower bioavailability), and omega-3 EPA/DHA (plants provide ALA, which converts inefficiently). The rankings here highlight plant foods that are genuinely strong, plus fortified options that fill the standard gaps.
Key principles
B12 must come from supplements or fortification
B12 is not in plants. Vegans should take a supplement or consume consistently fortified foods (nutritional yeast, fortified plant milks, fortified cereals). Vegetarians eating dairy and eggs get some but often still benefit from fortification.
Iron pairs with vitamin C
Non-heme iron from plants absorbs 3-4x better when paired with vitamin C. Bell peppers, citrus, strawberries, broccoli — add one to any iron-rich meal (lentils, tofu, pumpkin seeds, spinach).
Omega-3 via ALA, or algae supplement
Flax, chia, walnuts, and hemp seeds are the richest plant sources of ALA. The conversion to EPA/DHA is low (5-10%), so algae-derived omega-3 supplements are the plant-compatible backup for people with elevated cardiovascular risk.
Top foods to eat
Ranked by a persona-specific formula that weights the nutrients and qualities that matter most for vegetarian & vegan.
Practical tips
- Supplement B12, or eat consistently fortified foods daily. This is non-negotiable for vegans.
- Build meals around a legume plus a grain. Beans and rice, lentils and quinoa, chickpeas and whole-wheat pasta.
- Pair iron sources with vitamin C. Lentil soup with a squeeze of lemon, tofu with bell pepper stir-fry.
- If you eat dairy and eggs, you are likely covered on B12 and D. Vegans should verify intake.
- Snack on nuts and seeds for omega-3, magnesium, zinc and calorie density without ultra-processing.
Questions
Can I get enough protein without meat?
Yes. Lentils, beans, tofu, tempeh, seitan, Greek yogurt (if vegetarian), nut butters, and whole grains cover protein needs when eaten in realistic portions. The DGA protein targets are achievable on plant-only diets.
Is soy safe?
Current evidence supports 1-2 servings of minimally processed soy per day as part of a balanced diet. Tofu, tempeh, edamame, and unsweetened soy milk score well on FoodScore. Ultra-processed soy-based meat analogs score lower for NOVA reasons.
Do I need to combine proteins at every meal?
No. The 'complete protein at every meal' rule is outdated. Eating a variety of plant proteins across the day is sufficient for healthy adults.
Which B12 supplement is best?
A daily 25-100 mcg cyanocobalamin or methylcobalamin supplement covers most vegans. Weekly 1000-2500 mcg dosing is an equivalent alternative. Consult your physician for personalised guidance.