Vegetarian sources of lean protein may be healthy alternatives to meat whether you are on a vegetarian diet or simply looking for other options. Lean vegetarian proteins are cholesterol-free and low in fat, and they may be high in essential nutrients such as dietary fiber, vitamins or minerals. Eat a variety of lean vegetarian protein sources to get all of the amino acids you need.
Soy Products
Unlike many plant-based proteins, soy protein is high-quality, which means that it provides each of the amino acids that you need from the diet. A 100-g serving of extra-firm tofu provides 7 g of protein and 2 g of fat, and lite firm tofu provides 6 g of protein and 1 g of fat in 100 g. Nonfat soy milk has about 6 g of protein per cup. Some soy products contain natural fat from soybeans, but it is heart-healthy, unsaturated fat.
Beans and Lentils
Beans and lentils are excellent sources of plant-based lean protein. Cooked lentils have about 18 g of protein, cooked pinto beans have about 15 g, kidney beans have about 14 g and garbanzo beans, or chickpeas, have about 14 g of protein in a 1-cup serving. Beans and lentils are almost fat-free and are high in dietary fiber and potassium. The protein in beans and lentils is incomplete, which means that they do not provide each of the amino acids that you need in your diet.
Grains and Vegetables
Protein from most grains and vegetables is incomplete, but you can meet your needs for essential amino acids if you eat them with legumes. A cup of cooked pasta has 5 g of protein and no fat, and a cup of quinoa has about 8 g. Raw mung bean sprouts have about 3 g of protein per cup, 1/2 cup of cooked broccoli has 2 g, 1/2 cup of corn or Brussels sprouts has about 3 g and a carrot and a 1/2 cup of green beans each have about 1 g of protein. These foods are nearly fat-free.
Eggs and Dairy
Eggs and dairy products are not allowed on a vegan, or strict vegetarian diet, but you can eat them for a source of high-quality protein if you are a lacto-ovo vegetarian. A large egg white is fat-free and it provides 6 g of protein. Each cup of milk or yogurt provides 8 to 10 g of protein, and cottage cheese has 14 g in a 1/2-cup serving, according to Iowa State University Extension. Choose reduced-fat or fat-free dairy products to reduce your total and saturated fat.
References
- U.S. Department of Agriculture: Legumes and Legume Products
- U.S. Department of Agriculture: Vegetables and Vegetable Products
- U.S. Department of Agriculture: Cereal Grains and Pasta
- Harvard School of Public Health: Protein: Moving Closer to Center Stage
- Iowa State University Extension: Eat to Compete: Protein
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