The main energy-yielding nutrients are protein, fat, and carbohydrates. Proteins and fats also provide amino acids and fatty acids that are essential for our bodies. Carbohydrates include starches, sugars, and gut health supporting fibers. When energy intake is in balance with energy expenditure, a person stays at a normal body weight. In children, normal growth is a sign that energy intake has been adequate1.
Carbohydrates
Dietary carbohydrates include sugar, starch, and dietary fibers. Their primary function is to serve as an energy source for the body, but varied sources of carbohydrates also provide essential vitamins and minerals2. It is recommended that 45 to 60% of daily energy intake come from carbohydrates. The proportion of added sugar should be less than 10%. Added sugar refers to sugar which is added into food either at home or in food production, and which is often found in products such as sweets, baked goods, and soft drinks. On the other hand, sugar occurring naturally in fruits, berries, vegetables and grains is not the same as added sugar and does not need to be avoided.2,3. One gram of carbohydrates contains 4 kcal (17 kJ) of energy. The recommended daily intake of fiber is at least 25 to 35 grams. Fiber contains 2 kcal (9 kJ) of energy per gram. However, the health effects of carbohydrates are not only dependent on the amount consumed, but also the types of carbohydrates and their sources3.
Important sources of carbohydrates include whole grains, potatoes, vegetables, fruits and berries, as well as legumes, nuts, and seeds.2,3. Whole grain products are made using the entire grain, retaining the nutrients contained in the hull, such as fibers. Fiber slows down the elevation of blood sugar after a meal, supports the normal functioning of the gut, and increases feeling of satiety. The recommended fiber content for bread is at least 6 grams per 100 grams, and for crispbreads, at least 10 grams per 100 grams2.
Low-fiber grain products, on the other hand, use only the innermost part of the grain, leaving out the majority of fiber, vitamins, and minerals. It is recommended that low-fiber and high-sugar grain products are used in moderation, as they are high in energy but low in protective nutrients that are beneficial for the body2. However, occasional use of low-fiber grain products may have its place in the diet of vegan children, as these products can help ensure adequate energy intake without the satiety caused by high amounts of fiber.
It is typically easy for vegetarians to get the recommended amount of carbohydrates and fiber. Although low carb diets are fashionable at the moment, nutrition experts do not recommend them. In the long run, they may cause nutrient deficiencies and increase the risk of illness.
Fats
Fat is essential for the body. It is needed for purposes such as cell formation and hormone production, and as an energy source2. In a balanced and varied diet, the proportion of fat should be between 25 and 40% of total energy intake. One gram of fat contains 9 kcal (37 kJ) of energy3. Insufficient fat intake may impair the absorption of essential fatty acids and fat-soluble vitamins, as well as increase consumption of nutritionally poorer carbohydrates.2,3. Even more crucial than the amount of fat, however, is the quality of fat.
The proportion of saturated fat should be less than 10% of total energy intake, and the amount of trans fatty acids as low as possible3. Many vegetable oils, nuts, and seeds contain fatty acids that are essential for the body. Finnish vegans usually have adequate intakes of both omega 6 and omega 3 fatty acids, but extra attention should be paid to omega 3 intake. The proportion of omega 3s should be at least 0.5% of total energy intake4. Good sources of omega 3 fatty acids include oils made from flax and hemp seeds, canola oil and rapeseed oil, as well as chia seeds and walnuts. For example, 0.5 tablespoons of ground flax seeds, 1 tablespoon of canola oil or 3 tablespoons of walnuts fulfills the daily needs for omega 3 fatty acids.3,5.
Protein
Our bodies need protein for energy production, renewal of tissues, as well as maintaining normal immune function. The recommended protein intake is 10 to 20% of total energy intake, which means approximately 1.1 to 1.3 grams of protein per kilogram of body weight.2,3. Protein contains 4 kcal (17 kJ) of energy per gram. Good plant-based sources of protein include legumes such as soy in different forms, beans, lentils and peas, whole grains, nuts, and seeds.
A varied and well-planned vegan diet provides enough protein. Plant-based proteins may sometimes be considered poorer in quality compared to animal proteins. The nutritional quality of proteins varies based on their source. It is true that some plant-based protein sources contain low amounts of certain essential amino acids, but it is possible to achieve a nutritionally high-quality mix of amino acids by combining different plant-based protein sources, such as whole grains and legumes1. Soy protein is one of the most nutritionally high-quality plant proteins. Its benefits include a good composition of amino acids as well as a broad range of products and wide availability. It is not necessary to get all amino acids from the same meal – the big picture of the diet is what counts.
Example meals illustrating sources of protein can be found in the article about vegan diets for athletes. Note that the protein recommendations in these examples are higher (1.2 to 2.0 grams per kilogram), as the examples were designed with the protein needs of athletes in mind.
The following table lists the amounts of energy-yielding nutrients in some plant-based food products.
| Food product (ready to use, unless specified otherwise) | Protein G/100G | Carbohydrates G/100G | Fat G/100G | Energy KCAL/100G | Source |
| Aduki beans | 9,3 | 21,3 | 0,2 | 137 | Fineli |
| Sunflower seeds | 24,3 | 2,7 | 56,1 | 617 | Fineli |
| Avocado, whole | 1,9 | 0,5 | 13,8 | 141 | Fineli |
| Banana, including peel | 0,8 | 12,3 | 0,3 | 59 | Fineli |
| Cashew nuts | 20,0 | 18,8 | 46,4 | 574 | Fineli |
| Chia seeds | 22,9 | 0,2 | 33,9 | 459 | Fineli |
| Falafel, made with chickpeas | 6,5 | 14,4 | 4,6 | 134 | Fineli |
| Wheat gluten (seitan ingredient) | 80 | 8 | 2 | 365 | Packaging |
| Graham flour | 12,9 | 61,7 | 2,5 | 344 | Fineli |
| Gram flour, from chickpeas | 22,4 | 57,8 | 6,7 | 385,4 | Packaging |
| Halva, made with sesame seeds | 16,4 | 30,6 | 22,5 | 407 | Fineli |
| Hemp seeds, hulled | 33,0 | 2,4 | 53,6 | 625 | Fineli |
| Hazelnuts | 14,1 | 3,4 | 61,0 | 644 | Fineli |
| Champignons, fresh | 2,1 | 0,3 | 0,2 | 15 | Fineli |
| Peas, fresh | 5,6 | 9,5 | 0,8 | 75 | Fineli |
| Fava beans, boiled | 7,6 | 14,1 | 0,4 | 102 | Packaging |
| Härkis, fava bean product | 17,0 | 13,1 | 9,0 | 210 | Fineli |
| Yogurt, soy | 4,0 | 2,1 | 2,3 | 47 | Fineli |
| Oats | 13,6 | 60,0 | 7,3 | 382 | Fineli |
| Kidney beans, red or white, boiled | 8,6 | 15,3 | 0,5 | 116 | Fineli |
| Chickpeas, boiled | 8,4 | 17,6 | 2,5 | 137 | Fineli |
| Quinoa, cooked | 4,8 | 22,9 | 2,4 | 139 | Fineli |
| Lentils, red, boiled | 7,6 | 15,6 | 0,4 | 101 | Fineli |
| Lentils, green or brown, boiled | 7,0 | 14,0 | 0,6 | 97 | Packaging |
| Peanuts | 25,6 | 12,5 | 43,0 | 551 | Fineli |
| Corn kernels, boiled | 2,7 | 24,3 | 1,3 | 128 | Fineli |
| Milk, oat | 1,2 | 7,2 | 1,1 | 45 | Fineli |
| Milk, soy | 3,1 | 2,0 | 1,8 | 39 | Packaging |
| Pasta, dark, uncooked | 13,5 | 65,7 | 2,5 | 355 | Fineli |
| Semolina (Fin. mannasuurimo) | 11,5 | 63,6 | 1,1 | 321 | Fineli |
| Almonds | 24,1 | 6,6 | 51,2 | 601 | Fineli |
| Mung beans, boiled | 7,7 | 14,9 | 0,4 | 105 | Fineli |
| Black beans, canned | 6,0 | 9,7 | 0,3 | 79 | Fineli |
| Nettles, fresh | 6,2 | 0,8 | 0,2 | 43 | Fineli |
| Barley, pearl | 8,2 | 63,1 | 2,0 | 322 | Fineli |
| Brazil nuts | 14,3 | 2,6 | 66,4 | 670 | Fineli |
| Broccoli | 3,9 | 1,6 | 0,5 | 35 | Fineli |
| Flax seeds | 22,1 | 2,4 | 43,8 | 537 | Fineli |
| Potatoes, boiled | 1,7 | 15,5 | 0,1 | 75 | Fineli |
| Pistachios | 21,4 | 16,7 | 46,0 | 569 | Fineli |
| Rice, brown, boiled | 2,1 | 21,4 | 0,7 | 104 | Fineli |
| Rye bread | 9,5 | 45,9 | 1,4 | 257 | Fineli |
| Walnuts | 15,2 | 3,2 | 65,2 | 664 | Fineli |
| Sesame seeds, hulled | 24,6 | 1,2 | 59,7 | 655 | Fineli |
| Alfalfa, sprouted | 4,0 | 0,3 | 0,7 | 29 | Packaging |
| Onion, dried | 10,5 | 35,1 | 0,7 | 264 | Fineli |
| Soy flour, full fat | 34,5 | 23,5 | 23,5 | 466 | Fineli |
| Soy flour, low fat | 45,3 | 28,4 | 7,2 | 390 | Fineli |
| Soybeans, boiled | 16,1 | 4,6 | 8,0 | 168 | Fineli |
| Textured soy protein, light or dark, dry | 49,2 | 20,9 | 2,4 | 334 | Fineli |
| Soy chunks, dry | 70 | 0,4 | 0,5 | 328 | Packaging |
| Spaghetti, dry | 12,0 | 66,4 | 1,4 | 337 | Fineli |
| Buckwheat groats or flour | 13,0 | 60,5 | 2,0 | 327 | Fineli |
| Tempeh | 18,5 | 5,5 | 10,8 | 201 | Fineli |
| Tofu, firm | 17,3 | 0,5 | 8,7 | 154 | Fineli |
| White beans, boiled | 8,3 | 14,0 | 0,8 | 111 | Fineli |
| Wheat flour | 11,6 | 74,0 | 1,6 | 368 | Fineli |
| Wheat germ | 29,4 | 31,0 | 10,0 | 360 | Fineli |