Protein needs for vegetarians are the same as for nonvegetarians. However, it may be more difficult for vegetarians to meet their protein requirements, since many of the animal-based foods typically omitted or limited in vegetarian diets are high in protein. All vegetarians restrict meat from their diet; some also restrict eggs, milk and/or dairy products. Vegans are vegetarians who do not consume any forms of animal food products. The American Dietetic Association's position is that carefully planned vegetarian diets are nutritionally adequate and can provide health benefits, such as disease prevention.
Protein Requirements
The Food and Nutrition Board provides nutrition recommendations called dietary reference intakes for different nutrients. Recommended dietary allowance, or RDA, is a dietary intake reference used for protein and certain other nutrients. The daily RDAs for protein are 56 g for adult men, 46 g for adult women and 71 g for pregnant and nursing women.
Types of Protein
The body better utilizes some types of protein than others. Proteins in food are classified as either complete or incomplete. Complete proteins contain all essential amino acids that the human body requires from dietary sources but cannot make. Amino acids are used to synthesize proteins in the body. Incomplete proteins lack some essential amino acids and must be paired with others in the diet to form complete proteins.
Animal-Based Protein Foods
Vegetarians typically do not consume animal-based proteins, which are considered complete, high-quality proteins. These include red meat, chicken, fish and seafood. Semivegetarians may add certain types of meat, such as chicken or fish, to their diets. Lacto-ovo vegetarians consume foods such as eggs, milk, yogurt, cheese and other milk products. Lacto-vegetarians eliminate eggs from their diet but typically consume milk products.
Plant-Based Protein Foods
Plant-based protein foods, with the exception of soy protein, are incomplete proteins that lack some essential amino acids. According to the U.S. Department of Health and Human Services, soybeans are the only plant source of complete, high-quality protein. Other plant-based sources of protein include nuts, seeds and legumes, such as pinto beans, lentils and kidney beans. Smaller amounts of incomplete proteins are found in whole grains. Pairing consumption of two incomplete plant-based protein foods, such as peanut butter and bread or rice and beans, forms a complete protein. Using this method, vegans can consume complete proteins with careful diet planning.
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