Sources of Vegetable Protein

Protein is a vital part of all living organisms. Protein makes up the basic structure of all cells and is an important part of hormones and antibodies. The body is able to make some of the protein it needs, but the rest must come from food. While animal products are known to contain high amounts of protein, plant foods provide protein as well.

Vegetables

• While not normally thought of as a source of protein, all vegetables do contain protein. On average, 1 cup of vegetables (such as spinach, carrots, or green beans) contains approximately 4 g of protein. Limiting the cooking time of vegetables helps to preserve the nutrient content.

Grains

• Most whole grains provide about 2 g of protein per serving. Quinoa (pronounced KEEN-wah), however, is an exception to this, providing almost 8 g of protein per serving.

Nuts and Seeds

• Nuts and seeds have high protein contents. Nuts can provide 4 to 7 g of protein per 1-oz. serving. A 1-oz. serving of seeds provides between 4 to 11 g of protein.

Legumes

• Foods such as beans, lentils and peanuts are considered legumes. Legumes contain the most protein of any plant source. Because legumes have a protein content similar to meat, they are often used as vegetarian alternatives for meat. A ½-cup serving of legumes can provide up to 9 g of protein. Tofu, which is made from fermented soy beans, falls into this category.

Meat Substitutes

• Meat substitutes, such as mock chicken patties and vegetarian hot dogs, are typically made from soy protein/tofu or seitan. Seitan is made from the protein portion of wheat. While the protein content of meat substitutes can vary, most provide approximately 10 g of protein per serving.