Jeffrey Salazar
It is a common misconception that vegetarian diets lack sufficient protein. In reality, it is easy to meet the required amount of protein on a vegetarian diet, and there are several high-protein vegetarian foods that can be added to your diet. For example, lentils, tofu, beans, and nuts are all great sources of protein for vegetarians. In fact, a well-planned vegetarian diet can provide all the nutrients you need, including protein, and can be beneficial for your health.
How to include protein in a vegetarian diet
| Characteristics | Values |
|---|---|
| High-protein foods | Seitan, tofu, tempeh, beans, lentils, chickpeas, kidney beans, pinto beans, navy beans, split peas, edamame, whole grains, quinoa, farro, black rice, hemp seeds, chia seeds, eggs, milk, yoghurt, cheese, cottage cheese, Greek yoghurt, peanut butter, peanuts, almonds, nuts |
| How to include in diet | Seitan can be used as a meat substitute. Tofu, tempeh, beans, and lentils can be added to meals like tacos, casseroles, chilis, and soups. Whole grains like quinoa, farro, and black rice can be used as a base or side dish. Chia seeds can be blended into smoothies, made into jam, or baked with. Greek yoghurt can be added to smoothies, layered with fruit and granola, or used as a substitute for sour cream. Peanut butter can be spread on toast or blended into smoothies. Almonds can be eaten as almond butter, by the handful, or sprinkled on salads. |
| Additional benefits | A well-planned vegetarian diet that includes mostly minimally processed foods is considered beneficial for all stages of life. Vegetarian diets lower your risk of health problems like obesity, heart disease, stroke, and diabetes. Quinoa contains all nine essential amino acids, making it a complete protein. Lentils, chickpeas, and beans are high in fiber. Chia seeds are nutrient-dense and contain omega-3s. Greek yoghurt contains calcium and gut-healthy probiotics. Peanut butter and peanuts are full of fiber and help keep you full. Almonds are high in fat and fiber, which help keep hunger at bay. |
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Pulses, beans, and legumes
Lentils, for example, are a great source of vegetarian protein and can be added to soups and stews. They are also one of the most iron-rich legumes, with half a cup of cooked lentils providing 8 grams of fibre. Chickpeas, another type of legume, are high in fibre and can help improve the composition of gut bacteria. They are also a great option for those looking to reduce their calorie intake.
Beans, which are the fruits or seeds of the Fabaceae plant family, are commonly eaten worldwide and are a rich source of fibre, essential vitamins and minerals, and plant-based protein. They can be incorporated into soups, tacos, salads, and other recipes. For instance, you can try Greek Taverna Baked Beans, a protein-rich dish made with fava beans, tomatoes, onions, and garlic.
Peas are also a type of legume that provides high-quality protein, fibre, micronutrients, and antioxidant compounds. They are a particularly good source of vitamin K, which is necessary for proper blood clotting and bone health.
In addition to these options, there are various other pulses to choose from, such as red kidney beans, white beans, mung beans, and brown beans. These pulses can be used in a range of dishes, including chilli, salad, and stew.
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Dairy products
- Milk — 100ml of semi-skimmed cow's milk contains around 3g of protein.
- Cheese — 100g of cheddar cheese contains around 25g of protein.
- Yogurt — 100g of Greek yogurt contains around 6g of protein.
If you are concerned about saturated fat and calories, opt for reduced-fat dairy options.
For vegetarians who do not consume dairy, there are vegan alternatives such as nut milks (e.g. hazelnut or almond milk). However, shop-bought versions of these products contain very low levels of protein, so opt for the fortified version to support your calcium and nutrient intake. Soya milk is the most comparable non-dairy option in terms of protein content.
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Nuts and seeds
Other high-protein nuts and seeds include peanuts, almonds, pistachios, sunflower seeds, flax seeds, sesame seeds, chia seeds, cashews, walnuts, pecans, macadamia nuts, and pine nuts. These nuts and seeds can be easily incorporated into your diet by sprinkling them on salads, cereals, yogurts, or stir-fries, or by making nut butter or pesto.
It is important to note that the recommended daily intake of protein varies depending on factors like age, sex, and kidney health. The 2020-2025 Dietary Guidelines for Americans suggest getting between 10% and 35% of your daily calories from protein. While nuts and seeds are a great source of protein, they are also calorie-dense, so it is recommended to limit intake to one or two ounces per day.
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Soy products
Soybeans and soy products are a common source of protein for vegetarians. Soy is a basic food ingredient in traditional Asian cuisine and has been used for thousands of years. In Western countries, soybeans were introduced about a hundred years ago and are now primarily used for surrogate food production. Soy is a versatile ingredient used in the production of meat analogues and milk substitutes.
Soybeans contain all the essential amino acids, making them a complete protein source. Soy is also a good source of calcium, iron, potassium, phosphorus, and B vitamins. Additionally, soy is rich in lecithin, a substance that assists the body in absorbing vitamins. Soybeans are also a good source of healthy fats and fiber, which can help regulate intestinal transit and prevent constipation, as well as potentially reducing bad cholesterol levels.
Some common soy products that are rich in protein include tofu, tempeh, edamame, and soy milk. Textured soy protein, also known as textured vegetable protein or TVP, is another soy product that is high in protein and has gained popularity among those looking to reduce their meat consumption. TVP is made from soy flour, a byproduct of soybean oil extraction, and is easy to cook and versatile. It can be rehydrated and used in dishes such as bolognese, chili, tacos, meatballs, burgers, and salads.
While soy products are a good source of protein for vegetarians, there are some concerns about their potential effects on health. For example, soy's impact on thyroid function and sexual hormones has been debated, with some studies suggesting a possible goitrogenic mechanism that can affect thyroid hormones. However, other studies have shown that soy intake can have a protective role in breast cancer, with a more significant effect in Asian women.
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Grains
Oats are another excellent source of protein and are easy to incorporate into your diet. Half a cup (40 grams) of dry oats provides approximately 5 grams of protein and 4 grams of fiber, along with magnesium, zinc, phosphorus, and folate. Cooked oats contain slightly more protein, with about 6 grams per cup (234 grams). They also provide zinc, iron, vitamin B, and manganese.
Other whole-grain products, such as whole-grain pasta and wild rice, can also contribute to your protein intake. A cup of whole-grain pasta (117 grams) provides about 7 grams of protein and 5 grams of fiber, along with minerals like manganese, selenium, and copper. Wild rice has a nutty flavor and provides about 6 grams of protein per cup, along with manganese, zinc, magnesium, and vitamin B6.
Ezekiel bread is another option, made from sprouted whole grains and legumes, including barley, soybeans, wheat, lentils, millet, and spelt. This combination of whole grains and legumes makes it a complete protein.
In addition to these whole-grain options, some grains that are technically seeds can also provide protein. For example, buckwheat, despite its name, is not related to wheat and is instead considered a pseudocereal. It is a good source of protein and can be used in a variety of dishes.
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Frequently asked questions
There are many vegetarian sources of protein, including seitan, tofu, beans, lentils, whole grains, nuts, and seeds.
The amount of protein you need depends on factors such as your activity level, age, and gender. According to the Dietary Guidelines, women need 46 grams of protein and men need 56 grams.
Yes, quinoa and eggs are complete proteins, meaning they contain all nine essential amino acids.
