Protein In A Vegetarian Diet

When you think of protein foods, meat might be the first thing to pop into your mind. There are other non-meat sources of protein, however. Vegetarians can easily meet their protein needs without including any animal products since almost all vegetables, beans, grains and nuts contain protein. There are many types of vegetarians, from vegans who eat only foods from plants, to lacto-ovovegetarians who also include dairy and eggs. Regardless of how restrictive your vegetarian diet is, there are quality proteins available.

Beans

Beans are a rich source of protein in any degree of vegetarianism. Different types of beans, such as chickpeas, kidney beans or navy beans, contain about 12 to 15 g of protein per cup. Beans are a great addition to salads or for vegetarian chili. Lentils contain even more protein, with 18 g in a 1-cup serving. Lentil soup is one way to enjoy these beans. Soybeans have even higher amounts, with 11 g of protein in a 1/2-cup serving. Soybeans are often added to stir-fries, or eaten alone as a snack.

Dairy

If you are a lacto-vegetarian, you also include dairy products in your diet. All dairy products also contain protein. Cheese offers 6 to 10 g of protein per ounce. This is equivalent to the amount of protein in 1 oz. of meat. Milk contains 8 g of protein per cup, as do most yogurts. Greek-style yogurts, which are thicker, contain higher amounts of protein, ranging from 10 to 15 g per 6 oz. Cottage cheese also contains high amounts of protein, about 15 g in a 1/2-cup serving.

Whole grains and nuts

Whole grains contain protein also. A 1/2-cup serving of brown rice contains 5 g of protein. Quinoa contains about 9 g of protein in a 1/4 cup, dry. Whole wheat pasta is another source of protein, with 7 g per 2 oz. Two slices of whole wheat bread will provide 5 g of protein. All varieties of nuts are another good sources of protein. Almonds have 8 g of protein in 1/4 cup, cashews contain 5 g in the same portion. Peanut butter offers 8 g in 2 tbsp.

Vegetables and vegetarian meat substitutes

Another surprising protein source is vegetables. One cup of broccoli has 4 g of protein, as does one medium potato. Cooked spinach provides 5 g of protein in 1 cup. Some vegetables are made into meat substitutes. Tofu is frequently used in meat substitute products, such as in tofu hot dogs and some veggie burgers. Tofu alone contains about 11 g of protein in 4 oz. Other meat substitutes include tempeh, with 41 g of protein in 1 cup, and seitan, with 31 g of protein in 3 oz.