How to Get Enough Protein on a Vegetarian Diet

drshethrajput
May 18
3 min read

Updated: Jul 12

Why Protein Is Essential for Vegetarians

Protein isn’t just for athletes; it is vital for everyone. It serves several crucial functions in the body, including:

Building and repairing tissues
Supporting hormones and enzymes
Strengthening the immune system
Maintaining muscle mass as well as healthy skin, hair, and nails

Getting enough protein on a vegetarian diet is absolutely possible with the right mix of foods.

10 Best Vegetarian Protein Sources

1. Legumes & Beans

Legumes and beans are excellent sources of protein. Here are some options:

Lentils – 18g protein per cooked cup
Chickpeas – 15g per cooked cup
Black beans, kidney beans, navy beans – 13–15g per cup
Soybeans – 28g per cooked cup

2. Dairy (if lacto-vegetarian)

Dairy products provide a good protein boost:

Greek yogurt – 15–20g per 6 oz
Cottage cheese – 14g per ½ cup
Cheese (cheddar, mozzarella, etc.) – 6–8g per oz
Milk – 8g per cup

3. Eggs (if ovo-vegetarian)

Eggs are an excellent source of protein:

Whole egg – 6–7g each
Egg whites – 3.6g per white

4. Whole Grains

Incorporating whole grains is another way to add protein to your diet:

Quinoa – 8g per cooked cup
Farro – 6g per cooked cup
Oats – 5g per ½ cup dry
Brown rice – 5g per cooked cup
Whole wheat bread – 4–5g per slice

5. Nuts & Seeds

Nuts and seeds can also contribute significantly to protein intake:

Almonds – 6g per oz
Peanuts – 7g per oz
Sunflower seeds – 6g per oz
Chia seeds – 5g per 2 tbsp
Hemp seeds – 10g per 3 tbsp
Pumpkin seeds – 7g per oz
Nut butters – 7–8g per 2 tbsp

6. Soy Products

Soy-based products are another great source:

Tofu – 10g per ½ cup
Tempeh – 15–18g per ½ cup
Edamame – 17g per cup
Soy milk – 7–9g per cup

7. Meat Substitutes & Fortified Products

Commercial meat substitutes can help, too:

Seitan (wheat gluten) – 21g per 1/3 cup
Veggie burgers / plant-based meat (check labels) – 10–20g per serving
Protein-enriched pasta or cereals – varies; check the label

Tips for Maximizing Protein on a Vegetarian Diet

Here are some practical tips to ensure you get enough protein:

Combine Plant Proteins: Pair plant proteins like rice and beans for complete amino acids.
Choose High-Protein Snacks: Opt for nuts, yogurt, or boiled eggs as snacks.
Build Meals Around Protein: Center your meals around a protein source to ensure adequate intake.
Watch for Sneaky Additives: Flavored yogurts and protein bars often have extra sugars or carbohydrates. Read labels carefully.

Additional Thoughts on Vegetarianism

Another important factor is understanding your overall dietary needs. Proper nutrition involves balancing macronutrients while also ensuring you get enough vitamins and minerals. Explore foods rich in iron, calcium, and B12, especially if you're new to vegetarianism.

As you can see, achieving adequate protein intake on a vegetarian diet is not only feasible but easy when you include a variety of these foods. Remember that every small step counts towards a healthier lifestyle!

Dr. Sapna Rajput – Family Medicine Doctor in Mountain View

I provide personalized medical care for adults ages 18 to 65, focusing on compassionate, empathetic care that respects your values, lifestyle, and goals. Now accepting new patients in Mountain View, CA