The Best Nutrition Tracking App for Vegans
Wholesome Health - April 30th, 2018
The Wholesome app is the best tool for tracking what you eat and identifying nutrient gaps in your diet. The app tracks over 90 vitamins, minerals, phytonutrients and antioxidants (along with all the usual suspects: protein, carbs, fat, etc). Vegetarians and vegans love Wholesome because it allows them to know if they are getting all the nutrients that they need. Wholesome also warns you when you’ve had too much sugar, fat, or sodium.
Learn what to eat next to fill your gaps
Wholesome not only calculates your daily nutrition, it also suggests foods to eat to fill any nutrition gaps. For example, if you didn’t get enough iron and protein for breakfast or lunch, it will find foods rich in both for dinner. With Wholesome you can optimize your diet and get the most out of what you eat.
Wholesome app nutrition tracker (left) and food suggestions to fill your gaps (right)
Common vitamin and mineral deficiencies include:
- Vitamin B6
- Vitamin D
- Vitamin B12
View and track 90 nutrients in your foods and recipes
With 80+ nutrients, Wholesome has the most comprehensive nutrient database available for tracking, including macronutrients, vitamins, minerals, phytonutrients, and multiple types of antioxidants and omega 3s. All the data is reliably sourced from the USDA. Wholesome syncs with Health Kit and Apple health app. All nutrient goals are customizable.
Macronutrients and the usuals: Protein, Fat, Carbohydrate, Sugars, Fiber, Water, calories
Vitamins: Vitamin A, Vitamin B12, Retinol, Vitamin B6, Folate (Vitamin B9), Vitamin C, Vitamin D, Vitamin E, Vitamin K, Choline, Pantothenic Acid, Thiamin, Riboflavin, Niacin.
Minerals: Calcium, Iron, Iodine, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium.
Omega 3's and 6's: Linoleic Acid, α-Linolenic Acid, EPA, DPA, DHA.
Sterols: Phytosterol, Stigmasterol, Cholesterol.
Carotenoids (antioxidants): β-Carotene, α-Carotene, β-Cryptoxanthin, Lycopene, Lutein.
Tocopherols (antioxidants): β-Tocopherol, γ-Tocopherol, δ-Tocopherol, α-Tocotrienol, β-Tocotrienol, δ-Tocotrienol, γ-Tocotrienol.
Flavanoids (antioxidants): Cyanidin, Petunidin, Delphinidin, Malvidin, Pelargonidin, Peonidin, Catechin, EGC, Epicatechin, ECG, EGCG, Gallocatechin, Eriodictyol, Hesperitin, Naringenin, Apigenin, Luteolin, Isorhamnetin, Keampferol, Myricetin, Quercetin, Daidzein, Genistein, Glycitein, Isoflavones, Proanthocyanidins, Gingerol, Glucosinolates, Pterostilbene, Diallyl Disulfide, Molybdenum.
Other: Cysteine, Betaine, Curcumin, L-DOPA, Resveratrol.
Calculate the nutrition in your recipes
Simply enter in the ingredients and Wholesome will calculate the nutritional content of the recipe and save it for easy one-click tracking. Wholesome will also score the recipe out of 10 points on its healthfulness (nutrition density and other factors). Recipes can be your own creation or you can also bookmark recipes from the web. With just one-click you can track an entire recipe using Wholesome. You can track any recipe in the app including: your own recipes, your friends recipes, or recipes from the community.
In the 'tips' section of any food page you can learn how to select and prepare whole foods for the most nutrition. For example, did you know it's best to chop garlic and let it sit for 5 minutes so that enzymes can get activated that bring out the most nutrition? The tips section also includes information on whether or not to buy organic and pesticide risk.
Personalized nutrient goals
Did you know that women are recommended to have twice as much iron as men and pregnant women need three times as much? Just set your profile and the app will take all of these factors into account and set your goals according to the USDA guidelines. Want to get extra protein or set your sodium goal lower? You can customize your own nutrient targets within settings.
Wholesome is a fantastic tool for tracking your nutrition while pregnant or while trying to conceive. Folate (also commonly known by the synthetic form 'folic acid'), is a critical nutrient to consume while pregnant as it reduces the risk of neural tube defects in infants. With Wholesome, you can get it directly from whole foods and ensure you're getting enough. Just set your profile to pregnant, and your goals will adjust allowing you to track toward the USDA recommended intake levels. For example, an adult woman is recommended to have 400mcg of folate per day, while a pregnant woman needs to get 600mcg. If set to pregnant, Wholesome will auto-adjust your goal to 600mcg and all you have to do is track until you reach 100% for the day. No guesswork!
What Wholesome app users are saying
I've been looking for this app for YEARS by Crystalina19K – Feb 4, 2017
I've been trying to find an app that didn't stop at just calculating protein, fat, and sugar in my diet! Now I can finally prove to everyone that my vegan diet lacks nothing!
I am in love with this app! by Hskodis – Apr 29, 2017
I have been tracking my plant based vegan diet for the last few days and love it. It's also amazing because you can add individual recipes and see the whole nutritional picture.
Good for vegetarians! by yesjessica – Apr 23, 2017
I like this app a lot. I am vegan and have an iron deficiency, so my purpose with this app is to make sure I get enough protein and iron each day. I'm not big into calorie counting, but I also don't want to go too far over my calories and I want to make sure my carb/fat/protein ratio is where I want it. This app makes that very easy!
Great! by Goodgirlsarebadgirls1235764 – Mar 3, 2017
I recently went vegan so I'm trying to make sure I'm getting all the nutrients I need with this new diet and This has been such a life saving app!!
Great app! by EDC76 – Nov 14, 2015
I love this app. I can see what I'm lacking each day and what I need to eat to correct it. I love that I can add my own foods and save them to use again later. I love the information it gives on the importance of each vitamin and what it does for the body and what I can eat to get it.
Love this positive app by Jasybeeee – Aug 23, 2017
So different from all the calorie counters, this app is changing my eating habits for the better and I feel great. I especially love the suggestions of what to eat next and how visual it is. In this world of junk foods ads, it is so great to have positive, healthy cues. Love, love, love it!
Outstanding by Marley Sheen – Feb 25, 2018
This is what we all need. Not blanket calorie and carb counters, as if that was the most important and only nutritional value that exists. Actual nutrients, which far outweigh the value of mere caloric intake and detailed info on each specific one, suggestions and tips on optimizing each one, and even suggestions on what to eat next to fill in missing nutrition gaps. Super granular, super perfect. While carbs and calories might be important if all you care about is how much you weigh, actual health is much deeper and more complex than simply counting your calories and “eating greens” and “being active” by “walking”. This app effectively lets you get down to the individual level with your nutrient intake and take control of your diet and life in a much more precise way than worrying about not eating bread.
My favorite app! by Borgelise – Feb 16, 2018
Unlike other food diaries, this application counts everything: macros, vitamins, minerals, and even antioxidants. I can see where the gaps in my nutrition is on a daily basis, adjust and edit caloric needs based on percentage of macros, edit nutrition goals (I.e. adjusting daily vitamin intake), put in recipes to track nutrition, and enter in my own ingredients. Healthful recipes and their nutrition content are already available to search, along with links to sites with those recipes.
Love! by ambi 2 – May 4, 2017
This app is amazing! It not only gives you all of the nutritional information for what you eat, but also gives suggestions on what will fill your nutritional gaps. I bought because I needed to increase magnesium in my diet, and it has helped tremendously. Very user friendly! Highly recommend!
Great pregnancy nutrition / food diary app! by SFNewbie2015 – Jan 10, 2017
I couldn't believe that there wasn't a food diary app that was specifically geared toward pregnant women. I wanted to eat a healthy diet - but my nausea was winning out most of the time and I was worried I wasn't eating enough of what the baby needed. This app allows you to edit your nutrition needs, like folic acid and iron. You enter your food intake into your diary and it gives you the standard info for calories. Just hit a button on the bottom and it shows you where you are to your nutrition goals for the day and then suggests foods and recipes that will fill the gap. Amazing! LOVE IT!
Perfect app! by Gaminator16172 – Aug 31, 2016
I needed some way to keep track of my vitamin consumption and this app was exactly what I was looking for. This is the perfect way to eat your vitamins and stay healthy.
I Love Wholesome by Mama Oehmig – Aug 27, 2016
I eat a plant based diet and this app is a good way to make sure that I am meeting all of my nutritional requirements.
Excellent by Beepicle – Mar 18, 2016
This is a really great and incredibly useful app. Thoughtfully laid out and packed full of information to help you maintain a healthy balanced diet. The nutrition tracker goes into great detail listing all the nutrients, minerals, vitamins you need as well as giving you info on what they do, what helps or hinders absorption and what the best food sources are. This is tracked by your food diary and you are given recommendations on what to eat next to balance your nutrient intake. You can easily customise your intake goals too to help you lose, maintain or gain weight. There's an option for vegetarians to narrow down foods and recommendations, would love to see an option for vegans too 😀 This is the best nutrition tracker I've come across yet, detailed, thoughtful and interesting. I look forward to its growth and know it will only get better as more foods and nutritional info are added. Thank you Wholesome!
Fantastic by Lokifudge – Jul 25, 2015
I just love this app. I went healthy vegan nearly three months ago and this app is ensuring I am getting everything I need. It is so easy to use and not only does it count calories it keeps track of the nutrients in everything you eat. You can add foods like Black Rice looking it up online and adding in the specific nutrients, calories and a photo. I cannot give this a high enough recommendation. It shows you exactly how much vitamins and minerals you have had and shows the amounts so you know what you are lacking. It tells you what foods you can find nutrients in. Just get it and see for yourself. So happy I found the app when I was looking this morning but I never expected to find an app that does everything. If only it would cook my supper!