How to Get Enough Protein as a Vegetarian

Published on June 2, 2015 by HWC Team

Do veggies get enough protein?

Now, we are answering the important question that most people in fact vegetarians would have.

Do I get enough protein without eating meat?

Yes, complete protein can be obtained without eating meat also. You can get good protein by eating beans, nuts, grains and its related products.

Alternatively you can consume:

  • Soy milk
  • Tofu
  • Dairy products
  • Eggs

Beans- A complete protein pack  

  • Beans, peas and other legumes are rich in vegetable protein
  • Contains heart-healthy soluble fiber
  • 1 ounce of soybeans gives most protein and gives complete protein as of meat
  • Soy milk & tofu are rich in soy protein

Nuts- Get too much with too little

Inclusion of nuts in your diet gives you:

  • 1 ounce of peanuts or almonds= 1 egg (in terms of protein)
  • Nuts can also help you lose weight
  • Rich in omega-3 fatty acids (good fat)

Grains- Good source for protein

Name (45g uncooked)                       Protein in grams       

  • Wheat 93
  • Wild rice 63
  • Spelt 56
  • Kamut Khorasan Wheat 54
  • Quinoa             35
  • Amaranth 10
  • Buckwheat 96
  • Barley, hulled 62


Dairy products- Taste Vs. protein

  • Good source of protein
  • 1 cup of milk= 9.2 grams
  • 1 cup of yogurt=10 grams

Eggs-An exceptional super food

  • 1 egg contains 6.3 grams of protein
  • Rich in amino acids
  • 1 egg gives 12 percent of protein required each day
  • High nutrient value with 13 vitamins and minerals
  • Gives Choline (a protein required for fetal brain development)

Points to be noted

  • Add complementary vegetable proteins to get complete proteins
  • 1 dish of beans and rice provides essential proteins
  • Eat various vegetable proteins throughout the day instead of each meal
  • Half-cup of cottage cheese contains 13g of protein

No chicken! No mutton! Eating these foods can help you get complete protein required for the body.

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