Vegetarian Protein Foods
Tell someone you’re vegetarian, and the first objection you’ll likely get is, “But where do you get your protein?” (Nevermind what kind of shape the person asking is often in.)
I personally have not let the protein issue affect me, choosing instead to cook and eat a wide variety of foods and trust that I’ll get enough protein and all of the essential amino acids, and I’ve never felt better. However, if you have any signs of protein deficiency, you should absolutely start making sure you’re getting enough protein in your diet.
For someone who cooks all the time, simply eating a variety of whole foods will likely get you the protein you need. But for someone whose schedule doesn’t allow for much cooking at home, getting enough protein from vegetarian foods (and the right kinds) can be a problem.
My mother is one such case. A few weeks after she became vegetarian, she noticed that something wasn’t right; she didn’t have the energy that she did when she ate meat. Suspecting that the problem was not enough protein, she spent a few weeks researching amino acids and protein in vegetarian foods.
This page is the result of such research. If you’re in a similar situation, I hope it helps you out. (Be sure to check out vegan Registered Dietician Matt Ruscigno’s post on vegetarian protein for more information.)
A word on protein powders
Since high-protein vegetarian foods aren’t always easy to get when you’re in a hurry or on the road, adding protein powder to a smoothie can make the task much easier.
One protein powder I really like is Vega, which combines hemp, rice, and pea protein for a complete amino acid profile.
Admittedly, it’s a little on the pricey side, so I sometimes use this one instead, which blends hemp, rice, pea, and chia protein and is pretty affordable. (Please note that links to Amazon are affiliate links.)
A little background
There are 20 amino acids that link together to form peptides. Peptides are then linked together to form proteins. There are thousands of different proteins that carry out a large number of jobs in our bodies. We don’t have to worry about consuming all the proteins- our body makes those. We just need to make sure we have all 20 basic “building blocks” (amino acids). Our body (except with certain illnesses or genetic abnormalities) makes 11 of them from chemicals already present in our body, so we really only need to be concerned about consuming the nine that our body cannot make. The nine amino acids that we need to get from our diet are called “essential amino acids.”
Chemical makeup and the role of amino acids in the body
The molecule of an amino acid is made up of a carboxyl group of atoms (one carbon, two oxygen and one hydrogen), an amine group (one nitrogen and two hydrogen atoms) and a side chain. The side chains consist of a combination of carbon, hydrogen, sulfur, nitrogen and/or oxygen and it’s the configuration of these that differentiates one amino acid from another. The branched-chain amino acids are isoleucine, leucine and valine and these are the amino acids responsible for muscle structure.
The amino acids tyrosine, phenylalanine and tryptophan are the aromatic amino acids, having a side chain with a ring-shaped formation and are necessary for the production of the neurotransmitters serotonin and melatonin. Serotonin is important for healthy and restful sleep as well as elevating and stabilizing mood and in the modulation of human sexuality, appetite, and metabolism. Melatonin is important in the regulation of the circadian rhythms (the interior body clock) and is a powerful antioxidant associated with the protection of nuclear and mitochondrial DNA.
Lysine plays an important role in absorbing and conserving calcium and in the formation of collagen. Too little lysine in the diet can lead to kidney stones and other health related problems including fatigue, nausea, dizziness, loss of appetite, agitation, bloodshot eyes, slow growth, anemia, and reproductive disorders. At risk for a low lysine disorder could be vegetarians who follow a macrobiotic diet and athletes involved in frequent vigorous exercise.
Daily requirements and good non-meat sources of specific amino acids
The requirement for the non-essential amino acids has changed considerably over the last 20 years. The following table lists the recommended daily amounts for adults by the World Health Organization, along with the standard one-letter abbreviation. (Recommended daily intakes for children during their first year can be as much as 150% higher, and 10-20% higher for children three years and older.)
Important: This chart lists the vegetable/nut/legume sources with the highest amounts of the amino acids per a 200 calorie serving. However, this may NOT be the most practical source! For instance, 200 calories of watercress provide an abundance of essential amino acid daily requirements, but having only 4 calories per cup, 200 calories would equate to 50 cups! Or egg whites are a terrific source of essential amino acids, but 200 calories of egg whites mean you would need to eat 11 eggs! Not my way of starting the day. With that in mind, I’ve compiled a list of great, enjoyable food sources to meet the daily requirements, at the end of this page.
Amino acid | WHO Mg/ kg body weight | WHO Mg/ 55 kg (121 lbs) | WHO Mg/ 80 kg (176 lbs) | Good dairy/egg sources (per 200 calories) | Best vegan sources (per 200 calories) |
I Isoleucine | 20 | 1100 | 1600 | Egg whites 2754 mgCottage cheese lowfat 2022 mg | Soy protein 2650 mgWatercress 1691 mgChard 1540 mgSpinach 1322 mg
Sunflower seed flour 1474 mg Kidney beans 1297 mg |
L Leucine | 39 | 2145 | 3120 | Egg whites 4233 mgCottage cheese lowfat 3540 mg | Soy protein 4226 mgWatercress 3017 mgAlfalfa seeds raw 2322 mgKidney beans 2103 mg
Tofu 2500mg Sesame flour 2307 mg Sunflower seed flour 2148 mg |
K Lysine | 30 | 1650 | 2400 | Egg white 3358 mgCream cheese 2859 mgCottage cheese lowfat 2784 mg | Soy protein 3319 mgWatercress 2436 mgTofu 2253 mg |
M Methionine+ CCysteine | 15 (total) | 825 | 1200 | Egg whites 1660 mg | Sesame flour 994 mgSeaweed spirulina 908 mgSoy protein 690 mg |
F Phenylalanine+Y Tyrosine | 25 (total) | 1375 | 2000 | Egg whites 2435 mgCottage cheese lowfat 1856 mgCottage cheese 1489 mgCream cheese 1465 mg
Cheddar cheese 1363 mg |
Soy protein 2862 mgCottonseed flour 1870 mgSesame flour 1596 mgKidney beans 1473 mg
Spinach 1428 mg |
T Threonine | 15 | 825 | 1200 | Egg white 1942 mg | Watercress 2418 mgSoy protein 1755 mgSpinach 1496 mgSesame seed flour 1250 mg
Sunflower seed flour 1202 mg Kidney beans 1230 mg |
W Tryptophan | 4 | 220 | 320 | Egg white 673 mgMozzarella cheese 399 mgCottage cheese lowfat 383 mg | Soy protein 695 mgSpinach 690 mgSesame flour 659 mgSunflower seed flour 451
Watercress 544 mg Turnip greens 400 mg Broccoli rabe 390 mg Asparagus 322 mg Kidney beans 303 mg Oat bran 280 mg |
V Valine | 26 | 1430 | 2080 | Egg white 3371 mg | Soy protein 2554 mgWatercress 2491 mgMushrooms, white 193 mgSunflower seed flour 1703 mg
Sesame seed flour 1682 mg Snow/snap peas 1595 mg Kidney beans 1503 mg |
*Some sources claim histidine to also be an essential amino acid as it is additionally required by infants and growing children. Also, cysteine can usually be synthesized by the human body under normal physiological conditions if a sufficient quantity of methionine is available.
Concerns over soy supplements as the main source of amino acids
If you choose to supplement your diet with whey or soy protein, consider the following: There is a mixed consensus about whether soy contains all of the essential proteins. Some sources claim that it does. Others site that it is not complete- missing methionine, while others report that soybeans are “limiting” in methionine and cysteine.
Methionine assists in breaking down fats and thus prevents build-up of fat in the arteries and liver. Since it is converted to cysteine, it also assists with the removal of heavy metals (including lead) from the body. It’s also a powerful antioxidant, removing free radicals produced in the natural metabolic processes of the body.
But limiting or lacking in even one amino acid can have serious health implications. Muscle and other protein structures could be dismantled to obtain the one amino acid that is missing. Many experts suggest combining soy products with legumes or whole grains to achieve the ideal balance for the body’s requirements. Or, if relying heavily on soy for protein requirements, it would be good to consume foods high in methionine, such as sesame seeds and brazil nuts. Except for spinach, potatoes, or corn, most fruits and vegetables contain little methionine.
Cysteine can usually be made by the human body if a sufficient quantity of methionine is available. Otherwise, cysteine can be found in eggs, milk, whey protein, ricotta, cottage cheese, yogurt, red peppers, garlic, onions, broccoli, brussels sprouts, oats, granola, wheat germ
An interesting note: A heavy dose of cysteine may be useful in preventing or combating some of the negative effects of alcohol, including liver damage and hangover.
Concerns over soy-rich diets
The jury is definitely out as to whether consuming a soy-rich diet is good for you . Many reports indicate that soy’s abundant isoflavones can prevent illness and promote good health. Isofavones are a type of phytoestrogen, a plant hormone that in chemical structure resembles a weak form of human estrogen. The isofavones can compete at estrogen receptor sites, blocking the stronger version produced by the body. Proponents claim that this can reduce the risk of breast and prostate cancer, reduce the risk of heart disease, reduce menopausal symptoms and can slow or reverse osteoporosis.
Other studies present a strong case supporting the dangers of excess soy consumption, claiming that soy products contain:
- Phytoestrogens: (isoflavones) genistein and daidzein, which mimic and sometimes block the hormone estrogen (not a positive result as in the studies above)
- Phytates: block the body’s uptake of minerals
- Enzyme Inhibitors: hinder protein digestion
- Hemagglutinin: a clot-promoting substance which causes red blood cells to clump together. These clustered blood cells cannot properly absorb oxygen for distribution to the body’s tissues, and are unable to help in maintaining good cardiac health.
With so much conflicting information, I would be hesitant to rely heavily on soy products or soy-related supplements to satisfy the bulk of my protein requirements.
Best Protein Sources for Vegetarians
I’ve compiled a list of some of the best protein sources within different food groups, comparing what could be considered a normal serving:
Food Amount Calories Protein Notes
Nuts and Seeds
Pumpkin/squash seeds 1 oz, 85 seeds 126 cal 5 gm all aa in proper ratio
Black walnuts 1 oz 173 cal 7 gm low in lysine
Pine nuts 1 oz, 167 kernels 190 cal 4 gm low in lysine
Roasted almonds 1 oz, 22 count 171 cal 6gm low in lysine and methionine
Pistachios 1 oz 49 count 161 cal 6gm all aa in proper ratio
Sunflower seeds 1 oz 166 cal 5 gm low in lysine
Peanuts without shells 1 oz 160 cal 7 gm low in lysine
Cashews 1 oz 18 kernels 164 cal 4 gm all aa in proper ratio
Hemp seeds 2 T 160 cal 11gm all aa in proper ratio
Flax seeds 1 T 100 cal 4 gm
Dairy Products
Ricotta cheese lowfat ½ c 171 cal 14 gm all aa high in lysine
Romano cheese 1 oz 108 cal 9 gm all aa in proper ratio
Cheddar cheese 1 oz 113 cal 7 gm all aa in proper ratio
Provolone cheese 1 oz 98 cal 7 gm all aa high in lysine
Mozzarella 1 oz 71 cal 7 gm all aa high in lysine
Parmesan 1 oz 116 cal 7 gm all aa high in lysine
Gouda cheese 1 oz 100 cal 8 gm all aa high in lysine
Swiss cheese 1 oz 100 cal 8gm all aa high in lysine
Feta cheese ½ c crumbled 200 cal 21 gm all aa
Cottage cheese 2% low fat 1 cup 163 cal 28 gm all aa
Egg 1 whole 77 cal 6 gm all aa
Egg whites 1 whole 16 cal 4 gm all aa
Milk 1 cup 137 cal 10 gm all aa
Yogurt low fat 1 cup 137 cal 14 gm low in tryptophan
Vegetables
Corn yellow canned 2/3 cup 80 cal 3 gm high in lysine
Sun-dried tomatoes ½ cup (1 oz) 72 cal 4 gm lacks 5 aa
Soy beans 1 oz 35 cal 4 gm all aa, but a little low in methionine+cystine, phenylalanine+tyrosine
Peas 2 oz 70 cal 4 gm low in tryptophan
Cowpeas (blackeyes) 2 oz 74 cal 4 gm all aa
Navy beans 4 oz 88 cal 8 gm all aa, low in methionine + cystine
Peas 4 oz 108 cal 8 gm all aa except no trypotophan
Lima beans 4 oz cal 88 cal 5 gm all aa, low in methionine + cystine
Brussel sprouts 1 cup 65 cal 6 gm. low in leucine, lysine, methionine + cystine, phenylalanine + tyrosine
Spinach 1 cup chopped 65 cal 6 gm low in methionine + cystine
Broccoli 1 cup spears 52 cal 6 gm low in methionine + cystine
Potato 1 med with skin 161 cal 4 gm all aa in proper ratio
Asparagus ½ cup 20 cal 2 gm all aa in proper ratio
Fruits
Apricots dried ½ cup 190 cal 3 gm low in methionine + cystine
Peaches dried ½ cup 185 cal 3 gm low in trptophan and lysine
Cereal, bread, grains and pasta
Oat bran 1 oz 59 cal 5 gm low in lysine
Oats 1 oz 109 cal 5 gm low in lysine
Wheat flour 1 oz 95 cal 4 gm low in lysine
Spaghetti, whole wheat dry 2 oz 198 cal 8 gm low in lysine
Egg noodles dry 2 oz 219 cal 8 gm low in lysine
Buckwheat 1 oz 96 cal 4 gm all aa in proper ratio
Couscous dry 1 oz 105 cal 4 gm low in lysine
Bulgur dry 1 oz 96 cal 3 gm low in lysine
Millet raw 1 oz 106 cal 3 gm low in lysine
Bread, pumpernickel 1 slice 65 cal 2 gm low in lysine
Bread, reduced cal white 1 slice 48 cal 2 gm low in lysine
Rice, brown long grain cooked 1 cup 216 cal 5 gm low in lysine
White rice, cooked 1 cup 194 cal 4 gm low in lysine
Whole wheat bread 1 slice 69 cal 4 gm low in all aa except tryptophan
White bread 1 slice 67 cal 2 gm low in lysine
Oatmeal bread 1 slice 73 cal 2 gm low in lysine
Rye bread 1 slice 83 cal 2 gm low in lysine
Whole wheat pita bread 4” diameter 74 cal 3 gm low in lysine
Pita white enriched 4” diameter 77 cal 3 gm low in lysine
Combination suggestions
If low in lysine- Combine with ricotta, provolone, gouda, mozzarella, parmesan, gruyere, swiss cheese, soy, tuna, salmon
If low in tryptophan- Combine with oat bran, pumpkin seeds, sesame seeds, black walnuts, sunflower seeds, cashews, pistachios, almonds, cod, lobster, tuna
If low in methionine + cystine, :phenylalanine + tyrosine combine with chestnuts, brazil nuts, halibut, oatmeal, sesame seeds, oat bran, eggs
Sources and more information
(Article harvested from http://www.nomeatathlete.com/vegetarian-protein)
Great web site. A lot of useful info here. I’m sending it to
a few buddies ans additionally sharing in delicious.
And of course, thank you on your effort!