Foods with Best Macros for Vegetarians

RESEARCH

Legumes, nuts, and seeds provide adequate protein and amino acids for vegetarians, though total protein intake may be lower than omnivorous diets.

COMMUNITY

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SAFETYVegetarians should ensure adequate B12, iron, zinc, calcium, and vitamin D intake, especially during pregnancy, lactation, and childhood.

WHAT THE RESEARCH SAYS

Legumes, nuts, and seeds are sufficient to achieve full protein adequacy in adults on vegetarian/vegan diets.

Plant-based protein sources are associated with better cardiovascular health outcomes than animal-based proteins.

Vegan diets show lower protein intake and deficiencies in B2, B3, B12, D, iodine, zinc, and calcium versus other diet types.

Plant-based diets do not suffer disadvantages compared to omnivorous diets for athletic strength, anaerobic, or aerobic performance.

WHAT PEOPLE SAY

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