One of the biggest misconceptions about a vegetarian diet is that it lacks protein – just because you’re not eating meat doesn’t mean you lack access to such a crucial part of a healthy, nutritious lifestyle.
“It is a myth that vegetarian diets are inadequate in protein and amino acids,” says Katrina Hartog, director of clinical nutrition at Mount Sinai Morningside and Mount Sinai West. “The terms ‘complete’ and ‘incomplete’ proteins have historically been used to describe plant-based proteins based on the amino acid profile, but it’s misleading. The amino acid profile is less optimal in plant-based proteins compared to animal-based proteins, but they still contain all 20 amino acids.”
Consistent protein intake is essential for everyone’s health. As nutritionist and health psychologist Karishma Shah explains, proteins are the building blocks of life. “Every cell in the human body contains protein,” Shah says. “The basic structure of protein is a chain of amino acids, and we need it in our diet to help our body repair cells and build muscles.”
Hartog says a diet lacking in protein can lead to many health problems, such as stunted growth, anaemia, physical weakness, fluid and electrolyte abnormalities, hair breakage, impaired immunity – even heart failure. So, yes, it’s an important factor to consider, but meat is not the only path to a protein-rich diet. To prove just how many protein options there are for vegetarians – and how to incorporate them into a healthy diet – Hartog and Shah break down everything we need to know.
How much protein should you eat?
Hartog says that the amount of protein you should be eating is determined by a couple of different factors: your body size, your muscle mass, and how physically active you are. She points to the current recommended dietary allowance (RDA), which suggests you eat about 0.8g of protein a day per kilogram of body weight.
By that metric, someone who weighs about 75kg should eat 60g of protein per day. For a vegetarian who weighs about 75kg, daily protein can look like 150g of tofu (which contains 24g of protein), 200g of cooked lentils (which contains 18g of protein), and 40g of oats (which contains 5g of protein).
This is the standard protein amount everyone should aim for – regardless of whether you eat meat or not. But it’s also just a general guideline, and you can adjust it as needed, within reason. She points to recent studies that show those eating about 1.0 grams of protein per kilogram when exercising can benefit from muscle preservation and greater strength.
Is there such a thing as too much protein?
There is, and Shah is adamant that you do not need to go overboard on the intake in order to reap the benefits of protein. She says that many athletes and frequent gym-goers think they need to drastically increase their protein intake to support their body and build more muscle. In fact, too much of it can have adverse effects, as it can cause excess fat in the body and strain the liver, so it’s important to find a balance.
How to easily measure the protein on your plate
Try this simple trick from nutritionist Lisa McDowell, who says you should aim for 30g at each meal. “You want the protein on your plate to be at least the size of your hand,” McDowell advises, adding that the visual clue can help anybody estimate their intake when at dinner, visiting a friend, or eating on the go.
9 best protein sources for vegetarians
The best vegetarian foods that provide protein also come with loads of other health benefits, like fibre, vitamins and trace minerals. The experts break down the nine most common sources for vegetarian diets as follows:
Both Shah and Hartog agree that legumes such as beans, chickpeas, lentils and peas are one of the best sources of protein suitable for vegetarians.
Beans such as kidney beans, black beans and chickpeas are widely considered to be a protein powerhouse. Chickpeas contain about 20g of protein in a 100g serving, and also contain numerous other minerals that help to keep us healthy.
Lentils, which Hartog says are packed with carbohydrates, protein, vitamins, minerals and fibre, can be eaten in soups and stews, or alongside chapatis, pita or rice. They contain a good quantity of fibre, which helps maintain healthy gut bacteria. Each 200g serving of lentils contains about 18g of protein.
A 150g serving of green peas contains about 9g of protein. In addition to this, they are rich in vitamins A, K and C, and also contain numerous minerals and a high quantity of fibre.
A superfood and an excellent source of protein, nuts can give you the protein boost your body needs. Almonds, pistachios and cashews all contain a good quantity of dietary fibre and vitamin E, and Hartog notes that they contain heart-healthy fats. For reference:
- 28g of almonds contains 6g of protein
- 28g of walnuts contains 4.5g of protein
Hartog lists foods like artichokes, asparagus, broccoli, spinach and sweet potatoes as healthy options to consider. “Although lower in protein compared to some of the other vegetarian foods, consuming these vegetables still provides some protein, plus many other vitamins and minerals,” she says.
- One cup (200g) of cooked Brussels sprouts contains 4g of protein
- A medium-sized artichoke contains 4.2g
- One cup (30g) of spinach contains slightly less than 1g of protein
Hartog loves grains such as corn, millet, quinoa and seitan, as well as whole grains such as brown rice, pasta or bread for protein intake. A 50g serving of quinoa contains about 5 to 6g of protein.
Chia seeds can help with improved blood sugar control and increased fibre intake. A 100g serving of chia seeds contains 16.5g of protein and 34.4g of fibre. They are also high in omega-3, which supports heart health.
Hartog says that soy products, such as soy milk, tofu and edamame, have been found to reduce the risk of cardiovascular disease, strokes, and some cancers.
- Soy milk contains 7g of protein per 250ml serving
- Tofu contains 17g of protein per 100g serving
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For vegetarians who eat dairy, Hartog says that foods such as cheese, milk and yoghurt are effective for muscle protein synthesis and contain leucine, one of the most essential amino acids.
A 100g serving of tempeh contains approximately 20g of protein and all nine essential amino acids. Since it is fermented, it is great for gut health, and it allows for easier digestion.
Consider nutritional yeast an easy way to boost the protein factor of your meals and snacks. It is rich in B vitamins (especially B12) and trace minerals like zinc. It works well sprinkled on salads, mixed into sauces, or even as a cheese substitute.
