Protein or lack of protein may come to mind when many people think about vegetarian diets, but for most people who eat a vegetarian diet getting enough protein is not an issue. According to the Centers for Disease Control and Prevention, 10 to 35 percent of your daily calories should be consumed in the form of protein. Every gram of protein contains 4 calories. A number of sources of vegetarian proteins are available to ensure you get at least this amount.
Amino Acids
Differences do exist between plant-based proteins and animal-based protein. Animal-based proteins are considered to be complete proteins; they each contain all the essential amino acids your body is unable to make but needs. Plant-based proteins are considered incomplete proteins because they each are missing one or more essential amino acids. Therefore, to get all the essential amino acids, vegetarians have to take care to eat a variety of different proteins, but the different proteins do not have to be consumed at the same meal, as was once thought. Also, for vegetarians who consume diary and eggs, these are sources of complete protein.
Plant-Based Proteins
A number of different plant-based proteins are available to vegetarians. Beans and lentils contain high amounts of protein and are also rich in fiber, making them a healthy nutritional combination. A 1-cup serving of black beans contains about 15 g of protein. Nuts and nut butters contain high amounts of protein, and they are rich in healthy unsaturated fats. Also, walnuts contain considerable amounts of omega-3, which is beneficial to the health of your heart. Whole-grain pastas contain some protein, with as much as 6 or 7 g per serving. Soy products are also healthy sources of plant-based protein and can come in many forms, from soy milk to tofu to soy meat products.
Animal-Based Proteins
Not all vegetarians avoid animal byproducts in their diets. Some vegetarians still consume dairy products and eggs. Cheese is a vegetarian source of protein, but take care to find vegetarian-suitable cheese. Many cheeses are made with rennet, the inner lining of a cow's stomach. This product is used as a binding agent. Companies are not required to label their cheeses vegetarian-suitable, but you can find the cheese brands that do so voluntarily. Also, cheese contains high amounts of saturated fat and cholesterol, so consumed it in moderation.
Eggs also contain high amounts of protein, especially the egg whites; the yolks contain large amounts of cholesterol.
Considerations
When thinking about a vegetarian diet, take care to pay attention to nutrients in addition to protein. Vegetarian diets are more at risk for developing a vitamin B-12 or a vitamin D deficiency. While you are adding vegetarian protein to your diet, also include foods such as cereals and soy milks that have been fortified with vitamin B-12 and vitamin D.
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