rich-vegetarian-foods.com - Find Top Nutrient Rich Foods for Vegetarians

Top 10 Rich Foods for Vegetarians

Find Top 10 Nutrient Rich Foods for Vegetarians!
Foods quantities are per portion.

Vitamin C acts as an antioxydant, helps collagen synthesis and stimulates immunity.
Iron helps using oxygen.
Vitamin C enhances Iron absorption.
Top Vitamin C Rich Foods for Vegetarians
426%320mgguava (140g)
338%253mgblackcurrant (140g)
208%156mgyellow bell pepper (85g)
175%131mgfresh orange juice (250ml)
173%130mgkiwifruit (140g)
136%102mgkale (85g)
133%100mglitchi (140g)
115%87mgpapaya (140g)
114%85mgpummelo (140g)
110%82mgstrawberry (140g)
Top Iron Rich Foods for Vegetarians
52%9.3mgsoybeans (250ml)
52%9.3mgchili with beans (250ml)
39%7mglentils (250ml)
28%5mgkellogg's froot loops (30g)
27%4.8mgfalafel (140g)
26%4.7mgsoybean kernels (250ml)
26%4.6mgwhole-wheat pancake dry mix (100ml poured)
25%4.4mgtoasted sesame seeds (30g)
24%4.3mgspirulina (15g)
19%3.4mgcandied ginger root (30g)
Vitamin E and Selenium are antioxydant, and act in synergy.
Top Vitamin E Rich Foods for Vegetarians
92%14mgwheat germ oil (10ml)
70%11mgsunflower seed kernels (30g)
52%7.8mgroasted almond (30g)
35%5.2mgcandied ginger root (30g)
31%4.6mghazelnuts (30g)
29%4.3mghazelnut oil (10ml)
26%3.9mgpeanuts (50g)
26%3.9mgalmond paste (30ml packed)
25%3.8mgsunflower oil (10ml)
21%3.2mgspaghetti sauce (125ml)
Top Selenium Rich Foods for Vegetarians
1046%575µgbrazilnuts (30g)
103%57µgspaghetti (215g)
70%39µgcouscous (140g)
63%35µgwaffle (75g)
59%32µgegg and cheese sandwich (140g)
56%31µgscrambled egg (110g)
55%30µgcheese pizza (140g)
42%23µgsoybean kernels (250ml)
41%22µgwhole-wheat pancake dry mix (100ml poured)
38%21µgshiitake (85g)
Vitamin A comes from 2 sources: Retinol and beta-Carotene.
Vitamin A plays a role for growth, skin, and both low-light and color vision.
beta-Carotene also acts as an antioxydant.
Top Vitamin A Rich Foods for Vegetarians
341%2384µgcarrot juice (250ml)
151%1057µgsweet potato (110g)
144%1007µgcanned pumpkin (125ml)
103%724µgboiled carrot (85g)
93%654µgkale (85g)
73%513µgfrozen spinach (85g)
70%493µglambsquarters (85g)
49%345µgboiled collards (85g)
47%330µgdandelion greens (65g)
40%283µglettuce (65g)
Top Retinol Rich Foods for Vegetarians
32%227µgscrambled egg (110g)
29%202µgvanilla ice cream (125ml)
28%193µgegg and cheese sandwich (140g)
27%189µgcheese souffle (250ml)
24%169µgskimmed milk (dry) (25g)
22%151µgeclair (80g)
21%144µggoat milk (250ml)
20%143µghard goat cheese (30g)
17%119µgcottage cheese (fat) (175g)
17%117µgricotta (100g)
Top beta-Carotene Rich Foods for Vegetarians
967%23199µgcarrot juice (250ml)
527%12660µgsweet potato (110g)
374%8983µgcanned pumpkin (125ml)
327%7842µgkale (85g)
295%7082µgboiled carrot (85g)
256%6151µgfrozen spinach (85g)
247%5916µglambsquarters (85g)
170%4092µgboiled collards (85g)
159%3805µgdandelion greens (65g)
142%3397µglettuce (65g)
Folic Acid (aka Vitamin B9, Vitamin Bc or Folacin) and Vitamin B12 play a major part in protein synthesis.
Top Folic acid Rich Foods for Vegetarians
97%389µgraw yellow beans (100g)
95%379µglentils (250ml)
63%253µgsoybean kernels (250ml)
49%197µgred gram pigeon peas (250ml)
38%152µgitalian bread (50g)
36%145µgfalafel (140g)
35%141µgcollards (85g)
34%137µgdried dulse (15g)
34%135µgegg and cheese sandwich (140g)
34%135µgsplit peas (250ml)
Top Vitamin B12 Rich Foods for Vegetarians
77%1.8µgsheep milk (250ml)
64%1.5µgscrambled egg (110g)
57%1.4µgpartly skimmed milk (250ml)
46%1.1µgegg and cheese sandwich (140g)
46%1.1µgcheese pizza (140g)
42%1µgemmental (30g)
41%0.99µgwhole milk yogurt (175g)
36%0.85µgtaco (140g)
35%0.83µgcheese fondue (100g)
34%0.82µgegg custard dessert (125ml)
Vitamin B6 acts in protein metabolism.
Magnesium regulates the transmission in the nervous system.
Vitamin B6 enhances Magnesium absorption.
Top Vitamin B6 Rich Foods for Vegetarians
53%0.69mghearts of palm (85g)
42%0.54mgcarrot juice (250ml)
40%0.51mgbanana (140g)
34%0.44mgraw yellow beans (100g)
33%0.43mgsoybeans (250ml)
32%0.42mgraw plantain (140g)
31%0.4mgsunflower seed kernels (30g)
31%0.4mghashed-brown potato (85g)
29%0.38mgpistachio (30g)
29%0.37mglentils (250ml)
Top Magnesium Rich Foods for Vegetarians
69%222mgraw yellow beans (100g)
56%178mgpumpkin seed kernels (30g)
54%174mgsoybean kernels (250ml)
49%156mgsoybeans (250ml)
44%142mgespresso (175ml)
37%119mgprickly pear (140g)
36%115mgfalafel (140g)
35%113mgbrazilnuts (30g)
35%111mgkellogg's all bran (30g)
34%110mglinseeds (30g)
Riboflavin (aka Vitamin B2) acts in fats, proteins and carbohydrates metabolism.
Riboflavin also stimulates growth, enhances Iron absorption and protects vision.
Riboflavin enhances Vitamin B6 and Folic Acid use.
Top Riboflavin Rich Foods for Vegetarians
84%0.92mgsheep milk (250ml)
74%0.81mgkellogg's corn flakes (30g)
58%0.64mgwhole-wheat pancake dry mix (100ml poured)
50%0.55mgspirulina (15g)
50%0.55mgegg and cheese sandwich (140g)
47%0.52mgmaple syrups (30ml)
47%0.52mgsoybeans (250ml)
45%0.49mgtomato soup (250ml)
44%0.48mghot chocolate (homemade) (250ml)
43%0.48mgpartly skimmed milk (250ml)
Calcium and Phosphorus are the base components of bones.
Calcium plays a role in the regulation of heart reate and in blood coagulation.
Phosphorus plays a role in carbohydrates and proteins metabolism.
Vitamin D regulates the use of Calcium and Phosphorus.
Vitamin D also stimulates immunity.
Top Calcium Rich Foods for Vegetarians
45%500mgsheep milk (250ml)
43%476mgcheese fondue (100g)
31%345mggoat milk (250ml)
31%337mgnachos with cheese (140g)
29%320mgplain yogurt (175g)
29%316mgskimmed milk (250ml)
28%303mggruyere (30g)
27%297mgtoasted sesame seeds (30g)
25%275mghépar (500ml)
25%272mgpartly skimmed milk ricotta (100g)
Top Phosphorus Rich Foods for Vegetarians
70%488mgraw yellow beans (100g)
67%471mgbuckwheat pancakes dry mix (100ml poured)
64%445mgsoybeans (250ml)
62%435mgsoybean kernels (250ml)
58%409mgsheep milk (250ml)
54%377mglentils (250ml)
53%370mgpumpkin seed kernels (30g)
50%347mgtoasted sunflower seed kernels (30g)
49%342mgnachos with cheese (140g)
46%322mglemon pudding (125ml)
Top Vitamin D Rich Foods for Vegetarians
54%2.7µgskimmed milk (dry) (25g)
50%2.5µggoat milk (250ml)
40%2µgscrambled egg (110g)
40%2µgcheese souffle (250ml)
36%1.8µgcream puff (80g)
32%1.6µgeclair (80g)
30%1.5µgwhite sauce (60ml)
29%1.4µgegg and cheese sandwich (140g)
28%1.4µglemon pudding (125ml)
27%1.3µgcottage cheese (regular) (175g)
Niacin (aka Vitamin B3, Nicotinic Acid or Vitamin PP) and Pantothenic Acid (aka Vitamin B5 or Pantothenate) act in fats, proteins and carbohydrates metabolism.
Top Niacin Rich Foods for Vegetarians
85%12NEsoybean kernels (250ml)
66%9.3NEespresso (175ml)
62%8.7NEpeanuts (50g)
58%8.1NEsoybeans (250ml)
50%7NEcheese pizza (140g)
48%6.8NEraw yellow beans (100g)
42%5.8NEwhole-wheat pancake dry mix (100ml poured)
41%5.8NEtaco (140g)
40%5.6NEspaghetti sauce (125ml)
39%5.5NEegg and cheese sandwich (140g)
Top Pantothenic acid Rich Foods for Vegetarians
77%3.8mgchili with beans (250ml)
61%3.1mgshiitake (85g)
45%2.3mgscrambled egg (110g)
42%2.1mgtoasted sunflower seed kernels (30g)
39%1.9mgavocado (140g)
37%1.8mgmushroom (85g)
32%1.6mgnachos with cheese (140g)
28%1.4mgtaco (140g)
27%1.3mglentils (250ml)
27%1.3mgegg (fried) (50g)
Copper plays a role in metabolism.
Manganese plays a role in carbohydrates metabolism.
Manganese also acts as a cofactor for many enzymes.
Top Copper Rich Foods for Vegetarians
136%1.2mgsesame seeds (30g)
110%0.99mgsoybean kernels (250ml)
102%0.92mgspirulina (15g)
85%0.76mgshiitake (85g)
82%0.74mgsoybeans (250ml)
80%0.72mgadzuki beans (250ml)
74%0.67mgcashew nuts (30g)
63%0.57mglinseeds (30g)
61%0.55mgtoasted sunflower seed kernels (30g)
61%0.55mghearts of palm (85g)
Top Manganese Rich Foods for Vegetarians
233%4.2mgpineapple juice (100ml)
165%3mgwhole-wheat macaroni (215g)
147%2.6mgpine nuts (30g)
144%2.6mgsoybean kernels (250ml)
140%2.5mgkellogg's all bran (30g)
123%2.2mglinseeds (30g)
104%1.9mgrice cakes (50g)
99%1.8mggarbanzo beans (250ml)
94%1.7mgdry brown rice (45g)
93%1.7mghazelnuts (30g)
Zinc has roles in the metabolism of RNA and DNA, signal transduction, and gene expression.
Vitamin K is needed for blood coagulation and metabolism.
Top Zinc Rich Foods for Vegetarians
76%6.1mgcanned beans (250ml)
47%3.8mgsoybean kernels (250ml)
40%3.2mgtaco (140g)
40%3.2mghearts of palm (85g)
33%2.7mglentils (250ml)
30%2.4mglupins (250ml)
30%2.4mgkellogg's bran flakes (30g)
29%2.3mgpumpkin seed kernels (30g)
29%2.3mgsesame seeds (30g)
28%2.2mgnachos with cheese (140g)
Top Vitamin K Rich Foods for Vegetarians
772%694µgboiled kale (85g)
562%506µgdandelion greens (65g)
511%460µgfrozen spinach (85g)
482%434µgcollards (85g)
467%420µgboiled lambsquarters (85g)
391%352µgcress (65g)
360%324µgpurslane (85g)
309%278µgswiss chard (85g)
167%150µgescarole (65g)
133%120µgbroccoli (85g)
Potassium regulates water movements.
Potassium plays a major role in the nervous system and in muscles contraction.
Sodium has an impact on blood pressure.
Top Potassium Rich Foods for Vegetarians
37%1762mgsoybean kernels (250ml)
33%1535mghearts of palm (85g)
28%1293mgadzuki beans (250ml)
20%936mgsoybeans (250ml)
17%819mgfalafel (140g)
16%772mglentils (250ml)
16%750mgsplit peas (250ml)
15%728mgcarrot juice (250ml)
15%726mgpassion fruit juice (250ml)
15%699mgraw plantain (140g)
Top Sodium Rich Foods for Vegetarians
188%2442mgtofu (salted and fermented) (85g)
109%1412mgchili with beans (250ml)
99%1289mgpea soup (250ml)
78%1013mgcanned bell pepper (125ml halves)
78%1011mgnachos with cheese (140g)
66%854mgvichy saint-yorre (500ml)
65%840mgwhole-wheat pancake dry mix (100ml poured)
59%771mgegg and cheese sandwich (140g)
57%741mgpotato salad (140g)
38%496mgsauerkraut (125ml drained)
Food Energy is used for metabolism.
Proteins are one of the building blocks of body tissue, and can also serve as a fuel source.
Top Food Energy Rich Foods for Vegetarians
28%566kcalsoybean kernels (250ml)
23%466kcalfalafel (140g)
21%428kcalnachos with cheese (140g)
21%414kcalbaked beans (250ml)
18%363kcalcaramel sundae (250ml)
17%340kcalspaghetti (215g)
17%334kcalchocolate cream pie (110g)
16%326kcalegg and cheese sandwich (140g)
16%314kcalsoybeans (250ml)
15%293kcalpeanuts (50g)
Top Proteins Rich Foods for Vegetarians
77%42gsoybean kernels (250ml)
55%30gsoybeans (250ml)
50%27glupins (250ml)
40%22graw yellow beans (100g)
34%19glentils (250ml)
34%19gfalafel (140g)
31%17gsplit peas (250ml)
31%17gtaco (140g)
28%15gsheep milk (250ml)
27%15gegg and cheese sandwich (140g)
Carbohydrates are a common source of energy.
Thiamine (aka Thiamin or Vitamin B1) plays a role in Sugars assimilation.
Top Carbohydrate Rich Foods for Vegetarians
24%66gspaghetti (215g)
22%61graw yellow beans (100g)
21%59gcaramel sundae (250ml)
20%54ggrenadine syrups (60ml)
20%54gpineapple juice (100ml)
19%54grice noodles (215g)
19%52glemon meringue pie (110g)
17%46gorange soda (1 can (355 ml))
17%46gweetabix (55g)
16%45gapple strudel (110g)
Top Thiamine Rich Foods for Vegetarians
117%1.3mgcream of vegetable soup (250ml)
93%1mgweetabix (55g)
63%0.69mgraw yellow beans (100g)
45%0.49mglinseeds (30g)
40%0.44mgsunflower seed kernels (30g)
36%0.39mgsplit peas (250ml)
36%0.39mgpasta (215g)
33%0.36mgmacadamia nuts (30g)
32%0.36mgspirulina (15g)
32%0.35mglentils (250ml)
Cholesterol is required to build and maintain membranes.
Lipids / Fats stock energy.
Top Cholesterol Rich Foods for Vegetarians
2110%422mgquail egg (50g)
1611%322mgscrambled egg (110g)
1393%279mgegg and cheese sandwich (140g)
884%177mgcake (made with butter) (80g)
648%130mgcheese souffle (250ml)
536%107mgcream puff (80g)
520%104mgvanilla ice cream (125ml)
508%102mgeclair (80g)
476%95mgpotato salad (140g)
441%88mgpasta made with egg (215g)
Top Lipid Rich Foods for Vegetarians
41%30gsoybean kernels (250ml)
33%25gfalafel (140g)
33%25gpeanuts (50g)
31%23gnachos with cheese (140g)
30%23gmacadamia nuts (30g)
30%22groasted pecan nuts (30g)
28%21gtartar sauce (30ml)
28%21gchocolate cream pie (110g)
28%21gpuff pastry (55g)
27%21gavocado (140g)
Top Saturated fat Rich Foods for Vegetarians
69%17gdessicated coconut meat (30g)
48%12gsheep milk (250ml)
47%12gvanilla ice cream (125ml)
39%9.6gnachos with cheese (140g)
37%9.3gtaco (140g)
37%9.2gcake (made with butter) (80g)
35%8.8gcottage cheese (fat) (175g)
35%8.7gcheese fondue (100g)
33%8.3gricotta (100g)
32%8gsweet chocolate bar (40g)
Top Monounsaturated fat Rich Foods for Vegetarians
71%18gmacadamia nuts (30g)
57%14gfalafel (140g)
56%14ghazelnuts (30g)
55%14gavocado (140g)
53%13groasted pecan nuts (30g)
49%12gpeanuts (50g)
49%12gchocolate cream pie (110g)
48%12gpuff pastry (55g)
40%10groasted almond (30g)
40%9.9gnachos with cheese (140g)
Top Polyunsaturated fat Rich Foods for Vegetarians
69%17gsoybean kernels (250ml)
57%14gwalnuts (30g)
45%11gtartar sauce (30ml)
45%11gtoasted sunflower seed kernels (30g)
41%10gpine nuts (30g)
38%9.6ghomemade french salad dressing (30ml)
37%9.2gsoybeans (250ml)
34%8.6glinseeds (30g)
33%8.2gbarbecue potato chips (50g)
31%7.8gpeanuts (50g)
Omega 3 and Omega 6 are Polyunsaturated Fats.
Top Omega 3 Rich Foods for Vegetarians
631%6.9glinseeds (30g)
509%5.6gflaxseed oil (10g)
248%2.7gwalnuts (30g)
87%0.96gwalnut oil (10ml)
79%0.87gfrench salad dressing (30ml)
76%0.84gcanola oil (10ml)
60%0.66gmayonnaise (15ml)
58%0.64gwheat germ oil (10ml)
57%0.62gsoybean oil (10ml)
27%0.3groasted pecan nuts (30g)
Top Omega 6 Rich Foods for Vegetarians
95%11gwalnuts (30g)
93%11gtoasted sunflower seed kernels (30g)
83%10gpine nuts (30g)
75%9ghomemade french salad dressing (30ml)
53%6.4ggrapeseed oil (10ml)
53%6.4gsesame seeds (30g)
52%6.2gpumpkin seed kernels (30g)
52%6.2gpecan nuts (30g)
51%6.2gbrazilnuts (30g)
50%6.1gsunflower oil (10ml)
Dietary Fiber helps digestion.
Water is the main component of the human body (about 60%).
Top Dietary fiber Rich Foods for Vegetarians
100%25graw yellow beans (100g)
85%21gsoybean kernels (250ml)
70%18gfrench beans (250ml)
48%12gred gram pigeon peas (250ml)
46%11gsoybeans (250ml)
44%11gfalafel (140g)
40%10gkellogg's all bran (30g)
38%9.4gavocado (140g)
36%9.1gkumquat (140g)
36%9.1graspberry (140g)
Top Water Rich Foods for Vegetarians
8%204gchili with beans (250ml)
6%159grice noodles (215g)
6%152glight yogurt (175g)
6%152gcottage cheese (light) (175g)
5%148gpasta (215g)
5%146glentils (250ml)
5%144gsplit peas (250ml)
5%137gwatermelon (150g)
5%135gmelon (150g)
5%131grhubarb (140g)
For human beings, there are 9 Essential Amino Acid.
An Essential Amino Acid cannot be synthesized by the organism and therefore must be supplied in the diet.
Top Histidine Rich Foods for Vegetarians
190%1.1gsoybean kernels (250ml)
130%0.78glupins (250ml)
102%0.61graw yellow beans (100g)
89%0.53glentils (250ml)
87%0.52gtaco (140g)
85%0.51gfalafel (140g)
80%0.48gcheese fondue (100g)
77%0.46gpartly skimmed milk ricotta (100g)
74%0.44gchili with beans (250ml)
72%0.43gsheep milk (250ml)
Top Isoleucine Rich Foods for Vegetarians
171%2gsoybean kernels (250ml)
102%1.2glupins (250ml)
82%0.99gcanned navy beans (250ml)
73%0.88gsheep milk (250ml)
68%0.82glentils (250ml)
66%0.79gfalafel (140g)
66%0.79gtaco (140g)
62%0.75gegg and cheese sandwich (140g)
59%0.71gsplit peas (250ml)
57%0.69gcheese fondue (100g)
Top Leucine Rich Foods for Vegetarians
149%3.4gsoybean kernels (250ml)
90%2.1glupins (250ml)
77%1.8gcanned navy beans (250ml)
66%1.5gsheep milk (250ml)
63%1.5gtaco (140g)
59%1.4glentils (250ml)
58%1.3gcheese fondue (100g)
57%1.3gfalafel (140g)
55%1.3gnachos with cheese (140g)
54%1.2gsplit peas (250ml)
Top Lysine Rich Foods for Vegetarians
156%2.8gsoybean kernels (250ml)
84%1.5graw yellow beans (100g)
81%1.5glupins (250ml)
75%1.4gpartly skimmed milk ricotta (100g)
74%1.3gsheep milk (250ml)
73%1.3glentils (250ml)
69%1.2gsplit peas (250ml)
67%1.2gfalafel (140g)
67%1.2gtaco (140g)
64%1.2gcheese fondue (100g)
Top Methionine Rich Foods for Vegetarians
63%0.57gsoybean kernels (250ml)
45%0.4gsheep milk (250ml)
42%0.38gtaco (140g)
41%0.37gscrambled egg (110g)
41%0.37gegg and cheese sandwich (140g)
39%0.35gcheese fondue (100g)
37%0.33graw yellow beans (100g)
34%0.3gbrazilnuts (30g)
32%0.28gpartly skimmed milk ricotta (100g)
30%0.27gplain yogurt (175g)
Top Phenylalanine Rich Foods for Vegetarians
147%2.2gsoybean kernels (250ml)
82%1.2gcanned navy beans (250ml)
72%1.1glupins (250ml)
69%1gred gram pigeon peas (250ml)
66%0.99gfalafel (140g)
62%0.93glentils (250ml)
53%0.8gsplit peas (250ml)
53%0.79gchili with beans (250ml)
51%0.77gegg and cheese sandwich (140g)
50%0.75gcheese fondue (100g)
Top Threonine Rich Foods for Vegetarians
204%1.8gsoybean kernels (250ml)
112%1glupins (250ml)
103%0.93graw yellow beans (100g)
77%0.69gsheep milk (250ml)
77%0.69gfalafel (140g)
75%0.68glentils (250ml)
70%0.63gtaco (140g)
68%0.61gsplit peas (250ml)
63%0.56gegg and cheese sandwich (140g)
59%0.53gcheese pizza (140g)
Top Tryptophan Rich Foods for Vegetarians
256%0.61gsoybean kernels (250ml)
108%0.26graw yellow beans (100g)
99%0.24gcheese pizza (140g)
91%0.22glupins (250ml)
91%0.22gsheep milk (250ml)
87%0.21gegg and cheese sandwich (140g)
80%0.19gsplit peas (250ml)
78%0.19gwhole milk (250ml)
78%0.19gfalafel (140g)
78%0.19gtaco (140g)
Top Valine Rich Foods for Vegetarians
124%2.1gsoybean kernels (250ml)
71%1.2gcanned navy beans (250ml)
68%1.2gsheep milk (250ml)
67%1.1glupins (250ml)
57%0.96gcheese fondue (100g)
55%0.94glentils (250ml)
53%0.9gegg and cheese sandwich (140g)
52%0.89gtaco (140g)
49%0.83gcheese pizza (140g)
48%0.82gsplit peas (250ml)