Where do you get your protein?
Every vegetarian probably has been asked that at least once—and maybe 100 times. Because getting enough protein, day in and day out, may be the single biggest challenge of the vegetarian diet. But it's also critical. Protein does a lot in your body: It helps you think and see. It repairs bones and muscles, regulates hormones and enzymes, and fights infections. It even allows your body's metabolism to function at its highest level. Protein also aids weight loss by helping minimize muscle loss. Losing muscle slows your metabolism—the speed at which your body burns calories.
Too little protein in your diet can make you irritable, tired and weak. Too much can make you dehydrated and strain your kidneys. So balance is crucial.
Meats and animal foods have the most protein—so much that nonvegetarians rarely have to think twice about whether they're getting enough. For vegetarians, it's just the opposite. Yet it's not that hard, once you have this chart. It lists the star performers—those with more than 10 grams of protein per serving. The Recommended Dietary Allowance is 0.37 gram of protein per pound of body weight—but if you're moderately active, or over age 50, even some conservative experts think it should be higher, roughly 0.5 gram per pound.
A word about the list: Absent are hard cheeses, nuts, eggs and other foods often considered protein-rich. They are, but they have less than the 10 grams per serving that we used as our cutoff. That makes them good but not great sources. We focused on the great.
Protein Powerhouses
Per serving, the following foods are the best sources of protein for vegetarians. For great health, make these foods a part of your balanced diet.
| FOOD | SERVING SIZE | GRAMS PROTEIN | CALORIES | PROS | CONS | TIPS |
|---|---|---|---|---|---|---|
| COTTAGE CHEESE (low-fat) | 1 cup | 29g | 220 | High in calcium | Not for people with lactose intolerance or dairy allergies | Make into dips or sandwich spreads, or bake into lasagna |
| RICOTTA CHEESE (low-fat) | 1 cup | 28g | 280 | High in calcium | Not for people with lactose intolerance or dairy allergies | Use as a low-fat "cream cheese"; add to main dishes, pies and cookies |
| SEITAN | 1/2 cup (4 oz.) |
26g | 130 | No saturated fat or cholesterol; low in calories; extremely versatile; absorbs flavors well | Store-bought is high in sodium; readily absorbs cooking oils; not for people with wheat allergies; an acquired taste | Best in soups, stews and stir-fries |
| SOYBEANS | 1 cup cooked | 26g | 300 | Contain plant chemicals called lignans that fight viruses, bacteria and fungal infections; great source of heart-healthy soy protein | Contain goitrogens, substances that may interfere with thyroid; contain oxalates, which are linked to kidney and gallbladder problems and can impede calcium absorption; may cause gas; not for people with soy allergies | Dried soy nuts and fresh or frozen edamame make a great snack; fresh soybeans give an instant protein boost to soups or stews |
| LENTILS | 1 cup cooked | 18g | 160 (1/4 cup dry) | High in magnesium, iron, zinc and calcium; cheap and versatile | May cause gas | Great in Indian dals, salads, soups and stews |
| MEATLESS CRUMBLES | 1/2 cup (4 oz.) cooked |
16g | 100 | High in calcium, zinc, iron and fiber | Mainly soy, so not for people with soy allergies | Crumbly texture is great for sloppy joes, chili and spaghetti sauce |
| TEMPEH | 1/2 cup (4 oz.) |
16g | 210 | Rich in fiber, calcium, B vitamins, magnesium and iron; great source of heart-healthy soy protein | Not for people with soy allergies; goitrogens may interfere with thyroid | Makes a tasty Reuben; also good breaded and baked |
| SPLIT PEAS | 1 cup cooked | 16g | 170 (1/4 cup dry) | High in B vitamin folate; cheap | May cause gas | Yummy in soups, curries and Indian dals |
| NAVY BEANS | 1 cup cooked | 16g | 220 | High in folate, fiber, phosphorus and vitamins B1 and B6 | May cause gas; contain purines, which may aggravate gout or cause kidney stones | Add to soups, stews and salads; season and purée to make a sandwich spread |
| KIDNEY, LIMA, BLACK and PINTO BEANS | 1 cup cooked | 15g | 200–240 | High in fiber, folate, manganese and potassium | May cause gas; contain purines, which may aggravate gout or cause kidney stones | Use in soups and salads; eat over rice; mash into dips |
| GREAT NORTHERN BEANS (white beans) | 1 cup cooked | 15g | 200 | High in fiber, folate, manganese and potassium | May cause gas | Add to soups, stews and salads; use to make a sandwich spread |
| CHICKPEAS | 1 cup cooked | 15g | 240 | Contain cancer-preventing isoflavones | Contain purines, which may aggravate gout or cause kidney stones | Enjoy on a salad or in a curry; mix up a batch of hummus |
| BLACK-EYED PEAS | 1 cup cooked | 12g | 220 | Good source of vitamins A and K, calcium, magnesium, fiber and folate | May cause gas | Great with stewed tomatoes |
| QUINOA | 1 cup cooked | 11g | 160 (1/3 cup dry) | Alternative to wheat, rye, barley and oats that some people can't digest; high magnesium content | Resin-like coating called saponin may make seeds taste bitter; rinse off before cooking | Delicious in salads, entrées, pilafs, baked goods, puddings and as a hot cereal |
| SOYMILK (plain) | 1 cup | 11g | 100 | Rich in calcium and vitamins A, B2 and D; lactose-free; great source of heart-healthy soy protein | Not for people with soy allergies; may be high in fat | Enjoy in smoothies and shakes, on cereal or in baked goods and puddings |
| SOY YOGURT (vanilla) | 1 cup | 10g | 200 | Great source of heart-healthy soy protein | Not for people with soy allergies | Great for breakfast, snacks, dessert and smoothies |
| VEGGIE BURGER | 1 patty | 10+g | 80+ | Zero cholesterol; rich in soy and/or vegetable protein; highly versatile; low-calorie | Acquired taste; easy to overcook; sodium and/or calories from fat may be high; vary greatly by brand, so check labels | Best on a bun, either grilled, fried or micro-waved; often available at fast food/fast casual restaurants |
| VEGGIE HOT DOG | 1 link | 10+g | 50+ | Zero cholesterol, great for grilling; low-calorie | Sodium and/or calories from fat may be high | Now available in many ball parks nationwide |
Sources: USDA National Nutrient Database; www.whfoods.com. Note: Nutritional data varies by product brand and store location.
Article by Carla Davis from Vegetarian Times, May 2005.
Copyright© Vegetarian Times. Reprinted with permission.
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vetta (07/02/2011 04:11:22 AM)
very informative, glad I found this site. Thanks a lot.
Vickie (06/11/2010 23:01:20 PM)
Why were the ham slices taken off the market? They were delicious! Any plans to bring those back??
Bellana (01/30/2010 05:57:47 AM)
nice article and nice to see so many product options these days.
Mary Craver (08/25/2009 13:05:50 PM)
What is the protein requirements for a 50 year old female in good health that wants to give up meat?
verna (08/11/2009 12:23:52 PM)
I don't usually find a variety of msf at my market
25hrmom (05/11/2009 07:20:15 AM)
MSF makes my veggie life much easier and tasty, too! I started out eating the breakfast sausage patties and then discovered the veggie burgers. I stopped eating meat about 10 years ago. I still eat fish. Now, I buy MSF products now like I buy milk, bread, and eggs. These products are the staples of my diet now. I've tried veggie products from other companies but none are as tasty as theirs.
Sandy (04/26/2009 20:42:20 PM)
I just tried your black bean burger and put a little mexicorn on it. I was wonderful!!! First time I have ever had it. I need to lose some weight and this will be a great help. Thanks for all your help in making such a great product!!
missy (04/22/2009 12:35:00 PM)
i have become mostly vegetarian thanks to morningstar farms. i love every product i've tried (which is most of them). i am VERY intrigued by this "ham" product other users are referring to. i miss ham a lot, so i would love something similar. the fake bacon definitely rocks! thanks for continuing to come up with new and exciting ways to eat that don't include meat!
London (03/26/2009 11:23:18 AM)
I have been a fan of Morning Star products since the 70's. My favorite product was the "ham" slice you use to have. As a kid I loved it and I'm very disappointed that it is currently not available. With the increased interest in eating healthier these days it would seem to me that it would be in Morning Star Farms best interest to reintroduce this amazing product. I am unaware of any company that currently produces a vegetarian ham slice. In my opinion no one could do it like Morning Star Farms can.
Rachel Renne (12/08/2008 13:37:08 PM)
I looooooove morning star farms! Even my non-vegetarian boyfriend will eat MSF products willingly! They taste sooooo good and not to mention good for all the animals! :)
taylor (11/28/2008 13:20:05 PM)
MS products are great i have been a veg for around a month now and am really liking it :) MSF products have helped me stay strong
Lauren (09/06/2008 20:32:23 PM)
I love Morningstar products! My boyfriend and I live on it. We even pack veggie burgers and other products in the cooler and take them to music festivals. I wish Morningstar, however, would introduce a "turkey" loaf or naked "chicken" cutlets similar to a competitor's products. If they did, we wouldn't buy any other substitutes!
Tammi (08/25/2008 11:49:47 AM)
I have been a vegetarian for 17 years and have raised my daughter a vegetarian, she's 7 and very healthy. Morningstar has made it easy and tasty. I wish resteraunts would carry more of a vegetarian selection. My favorite is MS Buffalo Wings, yummy;) Skye's fave is breakfast patties. Thanks for thinking about vegetarians!!
Terri (08/14/2008 06:53:11 AM)
Where can I find Morningstar Farms Scramblers egg substitute. I assume this is not real eggs. My daughter and I are vegan, but would love to have "fake" scrambled eggs again.
scroooge (08/12/2008 11:57:40 AM)
just started out trying to be a vegan..so far I like it and I think your site will make me like it even more..your veggie patties are really good! will experiment more.....thank you
robbie (08/08/2008 23:00:49 PM)
I have been a fan of Morningstar products since the late 70's. You used to have a "ham" slice that was great for sandwiches. What happened to it? Otherwise, I am very pleased to see the variety you have and the newer additions you keep coming up with.
Jess (05/25/2008 00:23:21 AM)
I found this page to be very helpful, and thanks for listing the bad stuff too, it helps, I learned some things about the proteins I've been consuming. I love Morningstar Farms products, they are all so delicious, my favorite is the Chik nuggets. Thanks for the info!