Protein for Vegetarians
Common questions about the vegetarian diet
Vegetarians often get asked, what do you eat and do you get enough protein? Fortunately, there are many protein packed food options out there for vegetarians. Furthermore, the vegetarian diet, when planned right, can be chock full of color, beneficial to your health, and supportive to disease prevention and treatment. The Academy of Nutrition and Dietetics approves of the vegetarian diet in all stages of life as long as the diet is planned right.
Super protein choices
The average human being needs 0.8 grams of protein per kilogram of body weight, or 45 grams for a 125-pound adult, per day. What are some delicious nutrient packed protein sources? Whole Foods, among many great on-line resources, did a fine job of listing a wide variety of options. This is a list of a few ideas to get you started:
| Beans and Legumes (Cooked) | Protein Per Serving |
| Garbanzo beans | 17 grams per 1 cup |
| Lentils | 17 grams per 1 cup |
| Kidney Beans | 15 grams per 1 cup |
| Black Beans | 14 grams per 1 cup |
| Black-eyed peas | 13 grams per 1 cup |
| Green peas | 7 grams per 1 cup |
| Peanuts | 5 grams per 1 ounce |
| Vegetables | Protein Per Serving |
| Collard greens | 5 grams per 1 cup |
| Spinach | 5 grams per 1 cup |
| Mushrooms | 4 grams per 1 cup |
| Corn | 4 grams per 1 cup |
| Artichoke | 3.5 grams per artichoke |
| Broccoli | 3 grams per 1 cup |
| Seeds and Nuts | Protein Per Serving |
| Hemp seeds | 10 grams per 1 ounce |
| Almonds | 6 grams per 1 ounce |
| Pistachios | 6 grams per 1 ounce |
| Cashews | 5 grams per 1 ounce |
| Chia seeds | 5 grams per 1 ounce |
| Soy |
Protein Per Serving |
| Tempeh | 21 grams per 4 ounces |
| Edamame | 12 grams per 1 cup |
| Soymilk | 7 grams per 1 cup |
| Soy Yogurt | 6 grams per 8 ounces |
| Whole Grains (Cooked) | Protein Per Serving |
| Spelt | 11 grams per 1 cup |
| Amaranth | 9 grams per 1 cup |
| Quinoa | 8 grams per 1 cup |
| Rolled oats | 6 grams per 1 cup |
| Shredded wheat cereal | 6 grams per 1 cup |
| Brown rice | 5 grams per 1 cup |
| Whole wheat bread/tortilla | 5 grams per piece |
| Dairy and Eggs* | Protein Per Serving |
| Nonfat Greek yogurt | 17 grams per 6 ounces |
| Nonfat milk | 8 grams per 1 cup |
| Eggs | 6 grams per 1 egg |
Sources:
- http://www.ncbi.nlm.nih.gov/pubmed/19562864
- http://www.wholefoodsmarket.com/healthy-eating/special-diets/top-sources-vegetarian-protein
