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.
This post was researched and compiled by Michael Simms.
