RDN Resources for Consumers: Protein in Vegetarian and Vegan Diets Protein is a nutrient made of amino acids, Legumes (or pulses), which include beans, lentils, which are the building blocks for many of and dried peas are rich sources of protein. Other your body’s structures, including muscles, sources of plant-based protein include whole grains, bones, skin, and hair. Amino acids also play vegetables, nuts, and seeds. an important role in the creation of many Certain whole grains, such as wheat varieties like substances (such as hormones and enzymes) farro, Kamut®, and wheat berries provide up to 11 that you need to live a healthy life. grams of protein per cup. Protein-rich vegetables include spinach (5 grams per cup, cooked) and peas There are nine amino acids that our bodies cannot (8 grams per cup, cooked). make on their own. These are considered “essential amino acids”. This means we must consume proteins A variety of easy-to-use meat alternatives can be containing these essential amino acids from the food found in most supermarkets, such as veggie burgers, we eat. Contrary to popular belief, it is not difficult to meatless bacon, hot dogs, and ‘beef’ crumbles, as meet your protein needs on a vegetarian or vegan diet. well as faux chicken nuggets, sausage, and ‘beef’ Studies show that most vegetarians and vegans meet strips. Meat alternatives can help ease the stress or exceed their daily protein of meal planning or are a great item to bring to requirements. Focusing on a a friend’s cookout. However, you’re better off variety of protein-rich foods choosing minimally processed plant food sources throughout the day will of protein that have lower levels of sodium and no ensure you get the needed artificial additives. amounts of amino acids in your diet. Plant proteins are naturally packed with other beneficial nutrients like fiber, vitamins, minerals, Plant Proteins healthy fat, and antioxidants. They typically contain very little saturated fat, sodium and cholesterol. This Most plant foods (with the exception of soy, quinoa, may be one reason why vegetarian and vegan diets and spinach) may be low in one or two essential amino are linked with a lower risk of disease. acids. However, you can get enough of the essential amino acids by including a variety of whole plant foods Lacto-Ovo Vegetarian Proteins in your diet. It was once thought that plant proteins needed to be combined within a meal by mixing grains Animal protein, such as that found in meat, dairy and and legumes to create a “complete” protein, also called eggs, is considered “high quality” protein because complementary proteins. Modern science has recently it has high amounts of all nine essential amino revealed that our liver can store amino acids long term, acids. Meeting your protein needs may be more meaning we do not have to combine them in one meal. easily accessed on a vegetarian (versus vegan) diet, because you can include high quality animal protein RDN Resources for Consumers: Protein in Vegetarian and Vegan Diets sources such as milk, cheese, cottage cheese, and Protein-rich Plant Foods eggs to help meet protein needs. Some vegetarians choose to use these animal proteins, however, it’s Food Serving Calories Protein (g) important to eat dairy and eggs in moderation— Legumes (cooked) about 3 servings of dairy products per day and Lentils ½ cup 101 9 3 eggs per week for the average adult—to avoid Black Beans ½ cup 114 8 excess intake of saturated fat. Pinto Beans ½ cup 123 8 Red Kidney Beans ½ cup 112 8 How Much Protein Does a Body Need? Black-eyed Peas ½ cup 100 7 The overall daily protein recommendation for Chickpeas ½ cup 134 7 vegetarians is the same as for every healthy person: Soy Foods Tempeh ½ cup 160 16 0.4 grams per pound of body weight. Veggie burger 1- 70 gram 124 11 (average)* For example, if you weigh 150 pounds, you would Tofu* ½ cup 94 10 multiply 150 x 0.4 = 60 grams of protein for your daily need. Soymilk* 1 cup 132 8 Vegetables Vegans (due to plant proteins being slightly less Peas, cooked ½ cup 67 5 digestible) and older adults may benefit from a Artichoke, cooked 1 medium 100 4 slightly higher amount of protein—approximately Spinach, cooked ½ cup 41 3 0.5 grams per pound of body weight. Grains The Bottom Line Kamut ½ cup 126 6 Wheat Berries ½ cup 151 6 While many people think protein can be a challenge Quinoa ½ cup 111 4 for vegetarians and vegans, it’s easier than you think Oatmeal ½ cup 79 3 to meet your needs. Focus on choices that include Seeds plenty of whole, minimally processed plant foods Pumpkin Seeds 1 ounce 159 9 (see Protein-rich Plant Foods) at each meal and snack, and avoid filling up on highly processed, low- Flax Seeds 1 ounce 140 6 nutrient foods, such as chips, cookies, sweets, and Sunflower Seeds 1 ounce 140 6 refined grain products, which can crowd out protein Chia Seeds 1 ounce 138 5 in your diet. Nuts Peanut Butter 2 tablespoon 188 7 A registered dietitian nutritionist (RDN) can help Almonds 1 ounce 163 6 you develop a healthy vegetarian eating plan that Pistachios 1 ounce 160 6 meets your needs. To find an RDN in your area, visit https://vegetariannutrition.net/find-a- Hazelnuts 1 ounce 181 4 registered-dietitian/ Walnuts 1 ounce 185 4 *Nutrition information varies by brand Chart provided by Sharon Palmer, The Plant-Powered Diet. New York, New York: The Experiment. (2012) RD Resources are a project of the Vegetarian Nutrition Dietetic Practice Group. More topics available at www.VegetarianNutrition.net. Professional resources also available for members at www.VNDPG.org. © 2019 by VN DPG. Written and updated by: Sharon Palmer, RDN Expires June 2024.