Vegetarian nutrient calculator
Pick how you eat. See how much you need per day of nine key nutrients, where to get them from food, and when a supplement is the reliable route.
Food first. Supplement when food is not enough.
Your daily targets
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
The targets are official adult reference values: the US Dietary Reference Intakes (National Academies, as summarised by the NIH Office of Dietary Supplements) or the Nordic Nutrition Recommendations 2023. Risk levels reflect how hard each nutrient usually is to get from your type of diet. Everything is calculated in your browser; nothing is sent anywhere, and the result is stored only in the page address so you can bookmark or share it.
Read the full method and the sources and reference tables.