The average person needs between 40-70 grams of protein per day depending on age, gender and activity level. As a vegetarian one of the most frequently asked questions is ‘Where do you get your protein?’ Well the mystery of the vegetarian sources of protein is about to be revealed with my top five sources.
Top 5 Vegetarian Sources of Protein
- Whole Grains. Whole grains are a beneficial source of protein with five to nine grams per serving. Great sources are quinoa, brown rice, bulgur, whole grain breads and whole grain pastas.
- Beans & Legumes. This is one of the top sources of vegetarian protein with up to 18 grams of protein per serving. The top choices are lentils, black beans, kidney beans and chickpeas.
- Tofu & Soy products. Soy products including tofu and tempeh are great sources of protein. One cup of tempeh can have up to 41 grams of protein and four ounces of firm tofu up to 11 grams of protein. Although great sources of protein it is important to chose quality organic, non-GMO’d sources of soy products.
- Nuts & Seeds. Nuts and seeds are filled with protein and can be used as nut/seed butters or can be found as protein powders like Living Harvest Hemp (13 grams of protein per serving). In their whole from or butter form nuts and seeds can have five to nine grams of protein per serving. When choosing a nut/seed butter find one with no added sugars and preferably organic.
- Vegetables. Yes it is true vegetables do have protein. Green leafy vegetables are the best source of vegetable based protein with around four to five grams per serving.
What's your favorite vegetarian source of protein?