Do I need to worry about getting enough protein?

Answer 1

Unless you are into a lot of fasting and a very restricted diet, you do not. Each day, eat whole grains, some beans or nuts or dairy (if you are not vegan) --- doesn't even have to be in the same meal. There is protein in so many foods--- but you do need the 11 essential amino acids to properly utilize the proteins. Whole grains have part of them; beans or nuts, tofu, or milk complete the missing aminos. Some veg foods contain all of them: almonds, quinoa, etc.
Americans as a whole are protein paranoid. Your body is actually healthier if you are not overloading it with protein--- very hard on the kidneys, etc.

Answer 2

MYTH: "Vegetarians get little protein."

FACT: Plant foods offer abundant protein. Vegetables are around 23% protein on average, beans 28%, grains 13%, and even fruit has 5.5%. For comparison, human breast milk is only 5% (designed for the time in our lives when our protein needs are as high as they'll ever be). The US Recommended Daily Allowance is 8%, and the World Health Organization recommends 4.5%.

MYTH: "Beans are a good source of protein."

FACT: There is no such thing as a special "source of protein" because all foods -- even plants -- have plentiful protein. You might as well say "Food is a good source of protein". In any event, beans (28%) don't average much more protein per calorie than common vegetables (23%).

Answer 3

Not really, I mean, everything has protein. As long as you eat a well balanced diet, you should be fine.

Beans and nuts are good sources of protein if you really want to make sure you get enough.

Answer 4

As long as you are eating a variety of fruits, veggies, nuts, grains and legumes, you are getting enough protein. It doesn't matter if you lead a very sedentary life or are a world-class athlete, this is enough protein. Besides, too much protein will kill your kidneys.

Answer 5

Adults need about 50g of protein per day. If you read labels, you'll see there's protein in about everything. I've been veg for 7 years, and it hasn't been an issue for me. I agree with the suggestion of B12 vitamins. That is hard to find in veggie sources, but soy milk is enriched with it, and it's easy to find multivitamins with it.

Answer 6

You will automatically get enough protein to stay healthy if you eat a varied diet and sufficient of the wide range of foods available to stop you feeling hungry.

Answer 7

If you don't drink milk, eat cheese, yogurt, eggs or anything that would be a main source of protein, then you need to try harder to get this into your diet. You DO need a certain amount to stay healthy. If you're a vegetarian or vegan, then you can talk with people about other options besides eating animals or animal bi-products

Answer 8

If you are a veterinarian or vegan you especially have to worry about enough protein (and other nutrients such as B12)

Protein Content of Selected Vegan Foods
FOOD AMOUNT PROTEIN(gm) PROTEIN(gm/100 cal)
Tempeh 1 cup 41 9.3
Seitan 3 ounces 31 22.1
Soybeans, cooked 1 cup 29 9.6
Lentils, cooked 1 cup 18 7.8
Black beans, cooked 1 cup 15 6.7
Kidney beans, cooked 1 cup 13 6.4
Veggie burger 1 patty 13 13.0
Chickpeas, cooked 1 cup 12 4.2
Veggie baked beans 1 cup 12 5.0
Pinto beans, cooked 1 cup 12 5.7
Black-eyed peas, cooked 1 cup 11 6.2
Tofu, firm 4 ounces 11 11.7
Lima beans, cooked 1 cup 10 5.7
Quinoa, cooked 1 cup 9 3.5
Tofu, regular 4 ounces 9 10.6
Bagel 1 med.
(3 oz) 9 3.9
Peas, cooked 1 cup 9 6.4
Textured Vegetable Protein (TVP), cooked 1/2 cup 8 8.4
Peanut butter 2 Tbsp 8 4.3
Veggie dog 1 link 8 13.3
Spaghetti, cooked 1 cup 8 3.7
Almonds 1/4 cup 8 3.7
Soy milk, commercial, plain 1 cup 7 7.0
Soy yogurt, plain 6 ounces 6 4.0
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Whole wheat bread 2 slices 5 3.9
Cashews 1/4 cup 5 2.7
Almond butter 2 Tbsp 5 2.4
Brown rice, cooked 1 cup 5 2.1
Spinach, cooked 1 cup 5 13.0
Broccoli, cooked 1 cup 4 6.8
Potato 1 med.
(6 oz) 4 2.7

Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers' information.

The recommendation for protein for adult males vegans is around 56-70 grams per day; for adult female vegans it is around 46-58 grams per day (see text).

Answer 9

Some search results for "protein sources for vegans"(hope they help).

If you do your research and make the effort to eat the correct foods, I don't think you have to worry too much about any nutrient deffeciencies:)

Answer 10

NOPE! Not at all.
If you're eating enough food, you're eating enough protein, wheather you're vegetarian or vegan. It is extremely hard to become deficient in protein but very easy to get too much.
I live on mainly raw fruit and nuts and I get plenty. :)