One of the biggest misconceptions of a vegetarian diet is that it lacks protein.
“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, proteins are the building blocks 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 in 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 many protein options there are for vegetarians out there and how to incorporate them into a healthy diet, our experts break down everything we need to know, see what they had to say below.
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 of 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 bodies and build more muscle. Too much of it can have adverse effects, as it can cause excess fat in the body, so find a happy medium.
If you're not into math, just try this simple trick from nutritionist Lisa McDowell, who says you should aim for 30 grams at each meal. “You want the protein on your plate to be at least the size of your hand,” McDowell advises, adding that the visual clue can help anybody do the math while at dinner, a friend's house, or just eating in a rush.
Yes, says María José Crispín, MD, who says protein should be the main character of any healthy diet. “But you shouldn’t rely on a single source,” she adds, saying that only eating legumes, seaweed, seitan, etc., isn’t healthy. “Instead, a variety of protein options is the goal.”
The best vegetarian foods that provide protein also come with loads of other health benefits, like fiber, vitamins, and trace minerals. The experts break down the eight most common sources for vegetarian diets as follows:
Protein Powder
Yes, you probably saw this one coming. But the world of protein powders has evolved tremendously from the days of gym bros coughing down chalky shakes. Now, dare we even say, some are delicious. These days, formulas can be complex and speak to the entire body (think probiotics, electrolytes, collagen, and more)
Arrae
Sports Research
Seitan
Made (and sometimes referred to) as wheat meat, seitan is a byproduct of wheat dough (more specifically, it’s the rinse-off of it). It’s the base of many vegan meat alternatives, but can also be enjoyed alone. For those who are protein-focused, it’s also a superstar, with almost ¾ of its makeup being protein: a 100-gram serving of seitan has around 75 grams of protein inside.
Seaweed
When it comes to seaweed, there are actually many protein-rich varieties to enjoy, with one important caveat: You always want to choose a dried variety, which has the most dense nutrient profile.
Red seaweed (dulse, nori) has between 30 and 50 grams of protein per 100 grams, green seaweed (sea lettuce, spirulina) has around 40 grams of protein per 100 grams, and brown (sargassum) has about 10 grams of protein per 100 grams. On top of that, the food has everything from fiber, amino acids, omega-3s, four vitamins, as well as 12 important minerals.
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 protein for a vegetarian diet.
Varieties of beans, such as kidney beans, black beans, chickpeas, and similar ones 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 contains 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 provides 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, 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 in its sweeter counterparts.
Chia Seeds
They ensure improved blood sugar control and increased fiber 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-gram serving. It is also rich in essential nutrients like calcium, manganese, copper, and selenium.
Dairy
For vegetarians who still like to include dairy products in 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.
The best options include Greek yogurt (
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.
Nutritional Yeast
Consider nutritional yeast an easy way to boost protein in meals and snacks. Nutritional yeast is called a “flavor enhancer,” but it's actually an incredibly easy protein to digest and tastes fantastic sprinkled on salads, mixed into sauces, or even used as a substitute for cheese. Another favorite? Sprinkled on popcorn, a la the Sakara holiday popcorn. On top of being a great source of protein, it's also rich in B vitamins (especially vitamin B12) and trace minerals like zinc.
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