An Analysis of the Nutritional Adequacy of Mass-Marketed Vegan Recipes

The popularity of plant-based and vegan diets has grown in recent years. While following a vegan diet has been associated with various health benefits, the intake of certain vitamins and minerals including vitamins B12 and D, calcium, and iron, are likely to be inadequate in an exclusively plant-based diet. Low nutrient intake over time can lead to nutritional deficiencies and potentially increased risk of adverse health outcomes. In this study, we analyzed a one-week meal plan comprised of vegan recipes from Forks Over Knives (FOK), an organization that promotes a low-fat, whole-food, vegan diet to prevent or reverse chronic disease. A detailed analysis of the meal plan found that it was deficient in several nutrients. It did not meet at least 90% of the daily value (DV) for the following: biotin (56% DV), calcium (58% DV), choline (30% DV), iodine (1% DV), niacin (75%), selenium (68%), vitamin B12 (82% DV), vitamin D (5% DV), vitamin E (7% DV), and zinc (64% DV). Based on evidence from this analysis, vegans and their healthcare providers should be aware of potential nutrient deficiencies and health consequences that may result from this type of diet.