How about we cover vegetarian protein one last time in 2008? First up is how much do vegetarians need, followed by what are some good sources. Oh! and if you find this article useful, please share it with a friend.

In order to get a rough idea of how to approach getting the right amount of protein, look first at your body weight. The Recommended Dietary Allowance is 0.37 gram of protein per pound of body weight, and rises to about 0.50 gram per pound if you are moderately active.

Using this formula if you weigh…

• 130 lb, you need 65 grams of protein a day
• 140 lb, you need 70 grams of protein a day
• 150 lb, you need 75 grams of protein a day
• 160 lb, you need 80 grams of protein a day
• 170 lb, you need 85 grams of protein a day
• 180 lb, you need 90 grams of protein a day
• 190 lb, you need 95 grams of protein a day
• 200 lb, you need 100 grams of protein a day
• 210 lb, you need 105 grams of protein a day

…And so on. As you can see the protein requirements are pretty high, especially if you weigh more.  So now one should consider how to get their necessary allotment.

Some foods such as hard cheeses, nuts, and eggs are typically thought of as protein-rich, but really aren’t as rich in protein as some. While these can be good secondary sources, try these instead:

1. Cottage Cheese 29g/ serving, serving size: 1 cup (pros: calcium, cons: lactose intolerance)
2. Ricotta Cheese 28g/ serving, serving size: 1 cup (pros: calcium, cons: lactose intolerance)
3. Seitan 26g/ serving, serving size: 1/2 cup (pros: low calorie, cons: high in sodium)
4. Soybeans 26g/ serving, serving size: 1 cup (pros: lignans, cons: goitrogens, may interfere with thyroid)
5. Lentils 18g/ serving, serving size: 1 cup (pros: high in minerals, cons: may cause gas)
6. Tempeh 16g/ serving, serving size: 1 cup (pros: fiber, minerals, B vitamins, heart-healthy soy cons: goitrogens)
7. Split Peas 16g/ serving, serving size: 1 cup (pros: B vitamins, cons: may cause gas)
8. Navy Beans 16g/ serving, serving size: 1 cup (pros: B vitamins, fiber, cons: has purines, which can cause kidney stones)

(Thanks Vegetarian Times for this list! (PDF))

A final topic of interest is how good is vegetarian protein versus meat-based protein. Up until the 90’s soy protein was thought to be inferior to meat protein. Then it was found that the rats that the early protein research was done on needed more sulfur-containing amino acids than humans, skewing the score.

Once the score was adjusted, both meat and soybeans scores about a 0.92 protein efficiency ratio (PER) on average (1.0 or higher is considered ideal). Eggs, while containing less protein are more efficient with a PER of 1.12, frequently stated as 1.0. Milk and whey also earn 1.0 or highers scores, and soy protein isolate also scores a 1.0. So in effect, soy is a better protein than meat, according to modern nutritional research.

READER QUESTION

What are some of your fave sources of protein? And where do you go for research on the topic? Do you even think about it, is it at all a concern? Share below.

EDITOR”S NOTE: I’m more concerned about getting enough fiber and iron, than i am with protein. But all are important nutrients. As is calcium, potassium, anti-oxidants, vitamins, etc.