The US Dietary Guidelines suggest 2-3 servings (5 ounces each) of protein-rich foods each day. Good sources of non-animal protein include beans, nuts, peas and soy products. Try a cup of lentils (18g protein/cup), chickpeas or black beans, nut butters and tofu, or quinoa to add some variety.
Nuts have also received a nod from the FDA , which found enough evidence to approve a qualified health claim to the effect that 1.5 ounces (a heaping handful)of nuts per day may reduce the risk of heart disease. Harvard researchers found that eating 5 ounces of nuts (including peanuts) weekly can lower the risk of gallstones by up to 34 percent. And the magnesium, fiber and phytosterols in nuts may help keep the gallbladder from overloading with cholesterol, which can crystallize into painful gallstones.
All nuts are cholesterol-free yet calorie-dense (ranging from 240 to 300 calories per 1.5 ounces, depending on the type of nut).
There are 22 standard amino acids. Eight are essential. They cannot be made by the body and must be obtained via the diet. Below are the daily recommended amounts for essential amino acids according to the World Health Organization and a list of foods sources.
- Isoleucine: You need 20 milligrams (mg)/killograms (kg), body weight. (Dietary sources include seaweed, soy products.)
- Leucine: You need 39 mg/kg body weight. (Dietary sources include almonds, chickpeas, legumes, oats, peanuts, soy protein, wheat germ, pinto beans.)
- Lysine: You need 30 mg/kg body weight. (Dietary sources include amaranth, chickpeas, kidney beans, lentils, legumes, navy beans and soybeans.)
- Methionine: You need 10.4 mg/kg body weight. (Dietary sources include Brazil nuts, sesame seeds, soy protein concentrate.)
- Phenylalanine: You need 14-39 mg/kg body weight. (Dietary sources include peanuts, sesame seeds, soy, whole lentils.)
- Theonine: You need 15 mg/kg body weight. (Dietary sources include lentils and sesame seeds.)
- Tryptophan: You need 4 mg/kg body weight. (Dietary sources include chocolate, dried dates, chickpeas, peanuts, pumpkin seeds, sunflower seeds, oats, white rice.)
- Valine: You need 26 mg/kg of body weight. (Dietary sources include lentils, peanuts, sesame seeds.)
Also, if you are a lacto-ovo vegetarian, you can consume eggs and non-fat dairy products (milk, yogurt, cheese).
Aim to include protein at most meals and snacks. Vegetarian protein sources include beans, legumes, tofu, eggs, fish, cheese, milk, yogurt, nuts and high protein grains such as quinoa or Ezekiel brand bread. Consider seeing a dietitian to assess your individual protein needs and assist you with vegetarian meal planning to ensure you obtain adequate protein, and vitamins such as vitamin B-12, which is found in animal products.
- Kidney beans, soy beans and lentils
- Nuts and seeds or nut and seed butters
- Soy milk and yogurt
- High protein grains, such as quinoa, wheat germ, oats, brown rice, amaranth, and kamut
All foods except fruits, oils and sugar contain some protein. Beans, soy products like tofu, miso, and tempeh are good sources of protein. Whole grains and vegetables also contain protein. Seeds, nuts, nut butters, tahini also have protein. If you are a non-vegan vegetarian, dairy products contain protein too. Put all together, vegetarians generally get enough protein.
Continue Learning about Vegetarian Diets
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.