One of the biggest misconceptions of a vegetarian diet is that it lacks protein. But just because you’re not eating meat doesn’t mean you lack access to such a crucial part of proper nutrition.
“It is a myth that vegetarian diets are inadequate in protein and amino acids,” says Katrina Hartog, MPH, RD, CDN, director of clinical nutrition at Mount Sinai Morningside and Mount Sinai West. “The terms complete and incomplete proteins have historically been used to describe plant-based proteins based on the amino acid profile, but it’s misleading. The amino acid profile is less optimal in plant-based proteins compared to animal-based proteins, but they still contain all 20 amino acids.”
Protein intake is essential for everyone’s health. As nutritionist and health psychologist Karishma Shah explains it, proteins are the building block of life. “Every cell in the human body contains protein,” Shah says. “The basic structure of protein is a chain of amino acids and we need it in our diet to help our body repair cells, build muscles and tissues to our bones, skin, and hair.
When you lack protein in your diet, Hartog says that it can lead to many health problems, such as stunted growth, anemia, physical weakness, fluid and electrolyte abnormalities, cardiac failure, hair breakage, and impaired immunity. So to prove just how much protein options there are for vegetarians out there and how to incorporate them into a healthy diet,
Hartog and Shah break down everything we need to know, see what they had to say below.
How Much Protein Should You Eat?
Hartog says that the amount of protein you should be eating is determined by a couple of different factors: your body size, your muscle mass, and how physically active you are. She points to the current recommended dietary allowance (RDA), which suggests you eat about 0.8 grams of protein a day per kilogram body weight. By that metric, someone who weighs about 165 pounds, for example, should eat 60 grams of protein per day. For a vegetarian who weighs about 165 pounds, daily protein can look like one cup of tofu (which contains 24 grams of protein), one cup of cooked lentils (which contains 18 grams of protein), and half a cup of oats (which contains 5 grams of protein).
This is the standard protein amount everyone should aim for, regardless if you eat meat or not. But it is also just a general guideline and you can adjust how you see fit, within reason. She points to recent studies that show those eating about 1.0 grams of protein can benefit from muscle preservation and greater strength when exercising. Shah doesn’t believe in going overboard with the protein if that’s the case, though. She says that many athletes and frequent gym goers think they need to drastically increase their protein intake to manage their body and build more muscles. Too much of it can have adverse effects as it can cause excess fat in the body, so find a happy medium.
The Best Sources of Proteins for Vegetarians
The best vegetarian foods that provide protein also comes with loads of health benefits. The experts break down the eight most common sources for vegetarian diets as follows:
Legumes
Both Shah and Hartog agree that legumes, which include foods such as beans, chickpeas, lentils, and peas, are one of the best sources of proteins for your vegetarian diet.
Varieties of beans such as kidney beans, black beans, chickpeas and similar ones that are widely considered to be a powerhouse of proteins. Chickpeas contain about 20 grams of protein in a half cup serving and also contain numerous other elements and minerals that can keep us healthy.
Lentils, which Hartog says are packed with carbohydrates, protein, vitamins, minerals, and fiber content, can be had in many forms, such as soups, stews, or can be eaten with flatbreads and even rice. They contain a good quantity of fiber which can help maintain healthy bacteria within the gut. Each cup of lentils contains about 18 grams of protein.
A cup full of green peas will have about 9 grams of protein. In addition to this, they are rich in vitamins A, K, and C and also contain numerous minerals and a high quantity of fiber.
Nuts
A superfood and an excellent source of protein in a vegetarian diet, nuts can give you the protein boost your body needs. Nuts such as almonds, pistachios, and cashew nuts contain a good quantity of dietary fiber and vitamin E and Hartog says that they contain heart healthy fats. For reference, Hartog says that 1 ounce of almonds contain 6 grams of protein and 1 ounce of walnuts contains 4.5 grams of protein
Vegetables
There are plenty of veggies that will help with your protein intake. Hartog lists foods like artichokes, asparagus, broccoli, spinach, and sweet potatoes as some healthy options for you to consider. “Although lower in protein compared to some of the other [vegetarian] foods, consuming these vegetables still provide some protein plus many other vitamins and minerals,” she says.
One cup of cooked brussels sprouts, for example, contains 4 grams of protein and a medium-sized artichoke contains 4.2 grams. One cup of spinach is a little less than 1 gram, but it’s still a protein source that you can add to many delicious meals.
Grains
Hartog loves grains such as corn, millet, quinoa, seitan and whole grains such as brown rice, pasta, or bread for protein intake. A quarter cup of quinoa will contain about 5 to 6 grams of protein, she says. You will also find magnesium, iron, and zinc in quinoa. It’s important to note that you’ll find more nutrients and antioxidants in bitter varieties of quinoa than its sweeter counterparts.
Chia Seeds
They ensure improved blood sugar control and increased fibre intake. A 100 gram serving of chia seeds contains 16.5 grams of protein and 34.4 grams of fiber. They are also high in omega-3 which aids in boosting good heart health.
Soy-Based Foods
Hartog says that soy products, such as soy milk, tofu, and edamame, have also been found to reduce the risk of cardiovascular disease, stroke, and some cancers.
Soy milk makes for a great plant-based alternative to regular milk if you’re lactose-intolerant. It contains 7 grams of protein in a single cup serving. It is also rich in essential nutrients like calcium, vitamin D, and vitamin B12 and contains phytoestrogens that aid in reducing menopausal symptoms.
Tofu, which is made from pressing soy milk into a solid block, contains 17 grams of protein in a 100 grams serving. It is also rich in essential nutrients like calcium, manganese, copper, and selenium.
Dairy
For vegetarians that still like to include dairy products into their diet, Hartog says that foods such as cheese, milk, and yogurt are effective for muscle protein synthesis and contain one of the most essential amino acids, leucine.
Oats & Oatmeal
A 100 gram serving of dry oats contains about 13.2 grams of protein. The health benefits of oats and oatmeal include, but are not restricted to, blood pressure regulation and prevention or control of Type 2 diabetes if you can avoid blood sugar spikes.
Tempeh
A 100-gram serving of tempeh contains approximately 20 grams of protein and has all the nine essential amino acids—something that can’t be found in many plant-based protein alternatives. Since it is fermented, it is great for the gut and allows for easy digestion.