How to Get Protein on a Vegetarian Diet

If you're worried about getting enough protaein on a vegetarian diet, you may be in for a surprise. Are you sitting down? The truth is, most Americans get way too much protein, and vegetarians can easily get more than enough protein in their diet as well. Many people still believe that protein is only available from meat and animal sources and we will all fall over dead without animal protein! Unless you're pregnant or an Olympic bodybuilder, you will likely get more than enough protein without even trying. Here are the best sources of protein for vegetarians.

Quinoa and other whole grains
quinoa

Whole grains are a great source of protein, but the queen of whole grains when it comes to protein content is quinoa. Unlike many sources of vegetarian protein, quinoa contains all of the essential amino acids, making it a "complete protein". Just one cup of cooked quinoa contains 18 grams of protein, as well as nine grams of fiber. Other whole grains, including whole grain bread, brown rice, barley are all healthy protein-rich foods for vegetarians and vegans as well.

Protein content: One cup of cooked quinoa provides about 18 grams of protein.

Why you should eat it: Whole grains are a bargain!

Beans, Lentils and Legumes
All beans, lentils, and peas are an excellent vegetarian and vegan source of protein, so eat whichever one you like! Black beans, kidney beans, Indian dhal, vegetarian chili, split pea soup and chickpea hummus - pick one and watch the protein grams add up. Soy is a bean as well, but because soy and its derivatives are such a popular source of protein for vegetarians, it merits it's own entry below.

Protein content: One cup of canned kidney beans contains about 13.4 grams of protein.

Why you should eat it: Beans are one of the most common protein-rich foods for vegetarians. You can find beans in the grocery store or on the menu just about everywhere you may be.

Tofu and other soy products
tofu

Soy is such a flavor chameleon that you'll never get bored! You may have tried tofu and soy milk before, but what about edamame, soy ice cream, soy yogurt, soy nuts or soy cheese? TVP and tempeh are also protein-rich soy foods. As an added bonus, many brands of tofu and soymilk are fortified with other nutrients that vegetarians and vegans need, such as calcium, iron and vitamin B12. And yes, I did just give you permission to eat soy ice cream to get your protein.

Protein content: A half-cup of tofu contains 10 grams, and soy milk contains 7 grams of protein per cup.

Why you should eat it: You can add a bit of tofu to just about anything you cook, including stir-fries, pasta sauces, soups and salads.

Nuts, Seeds and Nut Butters
Nuts, including peanuts, cashews, almonds and walnuts all contain protein, as do seeds such as sesame seeds and sunflower seeds. Because most nuts and seeds are high in fat, you don't want to make them your primary source of protein. But they're great as a post-workout or occasional snack. Nut butters are delicious as well, and kids of course love peanut butter. Try soy nut butter or cashew nut butter for a little variety if you're bored of peanut butter.

Protein content: Two tablespoons of peanut butter contains about 8 grams of protein.

Why you should eat it: Convenience! Stop into any 7-11 and pick up a snack of nuts to get a protein boost. And of course, kids love peanut butter too.

Continue reading here: Nutrition and Health Benefits of Cucumbers

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Readers' Questions

  • Isa
    How to get protein as a vegetarian?
    1 year ago
  • There are many excellent sources of protein for vegetarians, including beans, legumes, nuts, seeds, and soy products such as tofu, tempeh, and edamame. Other sources of vegetarian protein include quinoa, dairy, and eggs. Additionally, many grains, vegetables, and fruits contain small amounts of protein.