Protein Sources in a Vegetarian Diet

Many people still believe that protein is only available from meat and animal sources which we cannot do without. In reality unless you are pregnant or a body builder you will likely get more than enough protein without even trying. Here are the best sources of protein for vegetarians...

1. Quinoa and other whole grains


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

2. Beans, Lentils and Legumes

All beans, lentils, and peas are an excellent vegetarian and vegan source of protein, so eat whichever one you like including Black beans, kidney beans, Indian dhal, vegetarian chili, split pea soup and chickpea hummus. Beans are the most common protein-rich food for vegetarians. 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.

3. Tofu and other soy products

Soy is such a flavor chameleon and includes tofu and soy milk, 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.

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

4. 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.

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

5. Tempeh

Tempeh is made from cooked and slightly fermented soybeans and formed into a patty. It's similar to a very firm veggie burger, and, like tofu and seitan, it's quite high in protein and can be prepared in many ways, making if perfect for vegetarians, vegans, or anyone wishing to reduce meat consumption while exploring alternative protein sources.

Protein content: Varies by brand, but as a guideline, one serving of tempeh (100 grams) provides about 18 grams of protein (that's even more protein per gram than tofu!)

6. Protein Supplements

So what if you are trying to gain some serious muscle? In this case, your protein needs will be higher than average vegetarians and you may be considering supplementing with protein powders or protein shakes. Watch out for cheap fillers in whey and soy protein powders, it's best to shell out and invest in a good quality such as hemp protein powder and green proteins.

Protein content: Varies by brand, so read the label.

So how do sources of protein compare?

Beef
Hamburger patty, 110g – 28 grams protein
Steak, 170g – 42 grams
Most cuts of beef – 7 grams of protein per ounce

Chicken
Chicken breast, 100g - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 110g – 35 grams

Fish
Most fish fillets or steaks are about 22 grams of protein for 100 grams of cooked fish
Tuna, 170g - 40 grams of protein

Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 110g – 29 grams
Ham, 85g serving – 19 grams
Ground pork, 30g – 5 grams
Bacon, 1 slice – 3 grams

Eggs and Dairy
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per 30g
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per 30g
Hard cheeses (Parmesan) – 10 grams per 30g

Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 30g, 2.3 grams protein
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams

Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams

Therefore, the same amount of protein (7g) can be found in one large egg, half a cup of cooked beans, 1/4 cup almonds and 1 cup of milk. Fish, Chicken and Beef in particular off a higher proportion of protein content.

And a little more about eggs...

Eggs offer a complete protein, meaning it contains all nine amino acids that the body cannot produce on its own. A large egg weighing 50 grams provides 6.28 g of protein. Small eggs contain 5 g, medium eggs contain 5.5 g, extra large contain 7 g and jumbo contain almost 8 g.
Breakdown - For a large egg, the yolk contains 2.7 g of protein and the white contains 3.6 g. The yolk contains many essential nutrients, including lutein -- an antioxidant that supports vision health. Egg yolks contain a high amount of choline, an essential nutrient in cellular functioning that plays a role in preventing heart disease, cancer, neural tube defects and Alzheimer's disease. Because egg whites contain no fat or cholesterol and just 16 calories each, they are a good source of lean protein.

Cholesterol Considerations - A whole egg contains about 210 mg of cholesterol. Small eggs offer just 161 mg of cholesterol each. The American Heart Association, or AHA, notes that you should limit cholesterol intake to about 300 mg per day. If you are on cholesterol-lowering medication or have been diagnosed with high cholesterol, that limit is 200 mg per day. If you choose to eat eggs, the AHA recommends limiting your consumption of other cholesterol-containing foods.

Additional Benefits - Eggs are inexpensive when compared to other sources of complete protein like meat, poultry and fish. In addition to protein, eggs offer vitamin B12, riboflavin, selenium, iron and phosphorus. An American study published in the "International Journal of Obesity" in 2008 found that when included as part of a low-calorie diet, an egg breakfast enhanced weight loss by over 60 percent.

One main issue with a vegetarian diet is a lack of Vitamin B12 in ones diet. Studies have shown that those who consume a vegetarian diet over 2 years are deficient in Vitamin B12 which can result in anemia and nerve call damage. Vitamin B12 is mainly found in eggs, fish and meats. I will touch on this more later on but it is recommended that those on a vegetarian diet take vitamin B12 supplements to endure they are not vitamin B12 deficient!