Protein is an essential part of any healthy diet. While meats are a good source of protein, many are high in cholesterol and saturated fats, which can increase the risk of certain medical disorders, such as heart disease. Also, persons following a vegetarian lifestyle often choose to eliminate meat in the diet. An alternative is protein from plants. A diet with vegetables can help you reduce dietary fat levels and maintain a vegetarian lifestyle.
Whole Grains
While whole grains are typically associated with providing carbohydrates in the diet, they also contain a lot of protein, as well. Grains range in protein levels with rice at the low end of the spectrum at around 3.74 g per 1/4 cup, up to wheat at 7.5 g in the same measure. Other examples of grains that contain significant amounts of protein include barley, buckwheat, corn, millet, oats and rye. Whole grain products including breakfast cereals, breads, rolls and other baked goods offer a quality source of protein from plants.
Legumes
Among legumes, soy stands out as a good source of dietary vegetable protein, containing 4 g per 1-oz. measure. Other legumes with high protein levels include beans of all types, such as black, kidney, mung, navy, white, pinto and lima beans, black-eyed peas, garbanzos, lentils and peas. Peanuts are actually legumes and are also high in protein. Products made from legumes, including tofu, soy milk, textured vegetable protein, natural peanut butter and hummus also serve as good sources. The protein levels in legumes also remain high when eaten as sprouts.
Seeds
Many seed foods other than legumes contain protein as well. Sesame seeds are a good example. Within 1 oz. of sesame seeds are about 5 g of vegetable protein. Other seeds, such as flax, sunflower, pumpkin and squash seeds, also contain relatively high levels of protein.
Nuts
Several varieties of nuts also provide protein, ranging from 3 to 6 g per 1-oz. serving, depending on the type of nut. Almonds are among the highest, at 6 g of protein in a 1-oz. serving, which is approximately the same amount of protein in an equal amount of salmon. Other nuts that offer protein in the diet include Brazil nuts, cashews, filberts, macadamia nuts, pecans, pistachios and walnuts. Products made with nuts, such as all-natural nut butters, are also high in vegetable protein.
References
- U.S. Department of Agriculture Nutrient Database: Soybeans, Green, Raw
- University of Nebraska: Nuts for Nutrition
- U.S. Department of Agriculture Nutrient Database: Fish, Salmon, Pink, Raw
- Purdue University: Foodworks: Vegetarians
- RecipeTips.com: Grain Nutritional Facts
- Harvard School of Public Health: Protein: Moving Closer to Center Stage
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