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    Protein for Vegetarians

    in Nutrition

    Common questions about the vegetarian diet

    Protein for VegetariansVegetarians often get asked, what do you eat and do you get enough protein? Fortunately, there are many protein packed food options out there for vegetarians. Furthermore, the vegetarian diet, when planned right, can be chock full of color, beneficial to your health, and supportive to disease prevention and treatment. The Academy of Nutrition and Dietetics approves of the vegetarian diet in all stages of life as long as the diet is planned right.

    Super protein choices

    The average human being needs 0.8 grams of protein per kilogram of body weight, or 45 grams for a 125-pound adult, per day.  What are some delicious nutrient packed protein sources?  Whole Foods, among many great on-line resources, did a fine job of listing a wide variety of options.  This is a list of a few ideas to get you started:

    Beans and Legumes (Cooked)Protein Per Serving
    Garbanzo beans17 grams per 1 cup
    Lentils17 grams per 1 cup
    Kidney Beans15 grams per 1 cup
    Black Beans14 grams per 1 cup
    Black-eyed peas13 grams per 1 cup
    Green peas7 grams per 1 cup
    Peanuts5 grams per 1 ounce
    VegetablesProtein Per Serving
    Collard greens5 grams per 1 cup
    Spinach5 grams per 1 cup
    Mushrooms4 grams per 1 cup
    Corn4 grams per 1 cup
    Artichoke3.5 grams per artichoke
    Broccoli3 grams per 1 cup

    Seeds and NutsProtein Per Serving
    Hemp seeds10 grams per 1 ounce
    Almonds6 grams per 1 ounce
    Pistachios6 grams per 1 ounce
    Cashews5 grams per 1 ounce
    Chia seeds5 grams per 1 ounce

    Soy 

    Protein Per Serving

    Tempeh21 grams per 4 ounces
    Edamame12 grams per 1 cup
    Soymilk7 grams per 1 cup
    Soy Yogurt6 grams per 8 ounces

    Whole Grains (Cooked)Protein Per Serving
    Spelt11 grams per 1 cup
    Amaranth9 grams per 1 cup
    Quinoa8 grams per 1 cup
    Rolled oats6 grams per 1 cup
    Shredded wheat cereal6 grams per 1 cup
    Brown rice5 grams per 1 cup
    Whole wheat bread/tortilla5 grams per piece

    Dairy and Eggs*Protein Per Serving
    Nonfat Greek yogurt17 grams per 6 ounces
    Nonfat milk8 grams per 1 cup
    Eggs6 grams per 1 egg

     

    Sources:

    1. http://www.ncbi.nlm.nih.gov/pubmed/19562864
    2. http://www.wholefoodsmarket.com/healthy-eating/special-diets/top-sources-vegetarian-protein

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