For vegetarians & vegans
Vegetarian nutrient calculator
Your daily targets for nine key nutrients, where to get them from food, and when a supplement is the reliable route.
- US DRI & Nordic NNR 2023
- Free, no sign-up
- Nothing stored
Your daily targets
Food first. Supplement when food is not enough.
NNR figures are shown as published. They assume a mixed diet. Iron and zinc from plants are absorbed less well, so vegetarians and vegans may need more than the NNR figure. Eat iron foods with vitamin C, keep tea and coffee away from meals, and soak, sprout or ferment grains and legumes.
US mode adjusts for vegetarian diets: iron is multiplied by 1.8 (NIH ODS / IOM) and zinc by 1.5 (IOM: up to 50% more), because plant iron and zinc are absorbed less well.
B12 from spirulina does not count. Spirulina, chlorella and seaweed contain mostly inactive B12 analogues. Vegans need a B12 supplement or B12-fortified foods.
Iodine: iodized salt, not seaweed. Seaweed iodine varies enormously; some kinds can pass the upper limit in one serving.
How it works
- Tell us how you eatDiet, sex, age and weight. Pregnancy and breastfeeding are optional.
- Get official targetsUS DRI or NNR 2023 values, adjusted for plant iron and zinc where the source says so.
- Food firstSee the best foods for each nutrient and when a supplement is the reliable route.
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