Do Vegetarians and Vegans Get Enough Protein?

Nutritional quality indices show plant-based diets are the healthiest, but do vegetarians and vegans reach the recommended daily intake of at least 42 grams of protein? In regards to other essential nutrients, how does a vegetarian or vegan diet stack up against the standard American diet?

Plant-based Sources of Protein

Legumes

• Butter beans

• Chickpeas

• Kidney beans

• Lentils

• Lima beans

• Soy beans

• Split peas

• Tofu

Whole Grains

• Amaranth
• Brown rice
• Buckwheat
• Millet
• Oats
• Quinoa
• Seitan
• Teff

Nuts and Seeds

• Almonds
• Brazils
• Cashews
• Chestnuts
• Flax seed
• Hazelnuts
• Linseed
• Pecans
• Pumpkin seeds
• Peanuts
• Sesame seeds
• Sunflower seeds
• Walnuts

Leafy Vegetables

• Artichokes
• Brussels sprouts
• Broccoli
• Cabbage
• Cauliflower
• Kale
• Parsley
• Spinach
• Watercress

As long as you vary your diet and include items from the list of high protein foods above on a daily basis, then you should be fine. Also, be aware that you need to supplement your diet with B12 from a fortified soy milk or another source.

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This post was researched and compiled by Michael Simms.