Sources of Protein for Vegetarians

Protein is a vital part of a nutritious diet. It not only serves as the building block for muscles, but it also plays a role in many other body processes, such as blood clotting. Getting enough protein in a vegetarian diet is not difficult provided that you eat a balanced diet that includes a variety of nutrient-dense foods.

Legumes

• Legumes, which are basically dried seeds that include lentils, peanuts and beans, are excellent sources of protein for vegetarians. For example, one cup of cooked lentils provides approximately one-third of the daily protein needs for an adult female.

Whole Grains

• Whole grains, such as whole-wheat bread and pasta, also are high in protein. Two slices of whole-grain bread contain seven grams of protein, as compared to an egg's 7.5.

Soy

• Soybeans are a versatile food that is found in products such as tofu, soy milk and tempeh, and it is one of the best sources of protein for vegetarians.

Dairy Products

• For vegetarians who consume dairy products, it is a simple matter to get enough protein. One ounce of hard cheese, for example, contains nearly seven grams of protein.

Protein Needs

• The Recommended Nutrient Intake for protein is determined by a formula that takes into account age, gender and weight. The general range for protein needs are 1.2 to 1.8 grams of protein per kilogram of body weight.