As a vegetarian, you may be frequently asked how you meet your protein needs. While proteins are found in every cell, muscle and tissue in your body, you do not need huge quantities to meet your daily needs. As long as you consume enough calories and eat a variety of foods, you should be able to adequately meet your protein needs.
The Amino Acids
Your body breaks down the protein in the food you eat into the 20 different amino acids it needs to build the proteins found in your cells, muscles and tissues. Out of the 20 different amino acids, eight of them cannot be made by your body, making them essential. Foods that contain all eight of the essential amino acids are called high-quality proteins, and include animal products, dairy foods, quinoa, spinach and soy. Foods that contain protein but not the essential amino acids in large amounts are called incomplete proteins; these foods include grains, legumes, nuts, seeds and vegetables.
The Myth of Food Combining
Vegetarians were once told they needed to combine complementary protein foods, such as rice and beans, at a meal to provide a high-quality mix of the essential amino acids. However, this is no longer recommended. Your body can combine complementary proteins to meet your needs if the complementary foods are eaten within the same day, states the Centers for Disease Control and Prevention. As long as you eat a varied diet that includes a variety of vegetables, grains, legumes, nuts and seeds, you should be able to adequately meet your daily protein needs.
Daily Protein Needs
Your daily protein needs vary depending on your age and sex. You can determine these needs by multiplying your weight in kilograms, which is your weight in lbs. divided by 2.2, by 0.8 g of protein. A healthy diet should get 10 to 35 percent of its calories from protein.
High-Quality Sources of Protein
Whether you are a lacto-ovo vegetarian or a vegan, there are high-quality sources of protein that you can include in your diet. As a lacto-ovo vegetarian, your intake of milk and eggs can act as a source of high-quality protein. A 1-cup serving of milk contains 8 g of protein, and one egg contains 7 g of protein. Soy and soy products also provide a high quality source of protein in your diet, and make a good choice for the vegan. A 1-cup serving of tempeh contains 41 g of protein and 1-cup of cooked soybeans contains 29 g of protein. In addition, a 1-cup serving of quinoa with 9 g of protein and a 1-cup serving of spinach with 5 g of protein, also provide all of the essential amino acids in adequate quantities.
Incomplete Sources of Protein
There are a number incomplete sources of protein you can include in your diet to meet your daily needs. A 1-cup of cooked black beans contains 15 g of protein. A 2 tablespoon serving of peanut butter and 1/4 cup of almonds both contain 8 g of protein per serving. A 1-cup serving of brown rice contains 5 g of protein, and a 6 ounce baked potato 4 g of protein.
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