So Where do Vegetarians Get Their Protein, Anyway?

One of the most common question I hear when people find out I don't eat meat at all (including fish), is, "So where do you get your protein?"

The question is a bit baffling. Citizens of most developed countries get about five times the protein they actually need, so most of it goes to waste. Still, the common opinion is this: The more protein, the better.

In truth, the reccommended daily allowance is about 0.8 grams of protein for every kilogram (roughly 2.2 lbs) of body weight. So a 150 lb person really only needs to take in about 60 g of protein each day.

Vegetarians who eat a balanced diet get plenty of protein, without a whole lot of effort. Of course, this doesn't include my weird cousin Starr, who loves to talk about being a vegetarian, but who subsists on potato chips, cheese fries, and beer. No matter whether you're a vegetarian or an omnivore, if you live on junk food, your body is going to suffer.

For the majority of vegetarians who pay attention to what we put in our bodies, protein comes from a variety of sources:

• Legumes, such as black beans, lentils, and kidney beans
• Nuts, such as peanuts, cashews, and almonds
• Soy products, like tofu, tempeh, and most commercially produced veggie burgers
• Vegetables, such as spinach, broccoli, eggplant, and kale
• Eggs
• Dairy products, like yogurt, milk, and sour cream
• Seeds and grains, such as sunflower seeds, flax seeds, whole grain bread, and pasta
• Vegetable protein, which is used to make some veggie burgers, as well as meat substitutes like seitan, veggie wings, and chick'n strips
• Rice
• Fruits, such as bananas, canteloupes, and pineapple

Lets go back to the daily protein needs of the hypothetical 150 lb person from the example above. 5 oz. of firm tofu contains 11 g of protein, while 2 tbsp of peanut butter contains 12 g. 1 cup of cooked brown rice adds 5 g, while a bagel provides 9 g of protein. A veggie burger, often regarded as the "junk food" of vegetarians, contains 13 g per serving. Even a cup of cooked spaghetti provides 9 g of protein.

As you can see, it's not difficult for a person ascribing to a healthy vegetarian diet to consume 60 g of protein per day.

So when your sister, son, or next door neighbor tells you they're vegetarian, rest assured that they're probably getting plenty of protein... that is, assuming they're a bit smarter than my weird cousin.