How Much Protein Per Day for a Vegetarian?

Almonds are an excellent source of vegetable protein.

The protein needs of a person are calculated according to their weight and activity level. This is true for both vegetarians and non-vegetarians. However, the source of the protein makes a difference.

Interesting Facts

According to Montana State University, vegetable proteins have a different composition, and they are not digested as much as animal proteins. Because of this, the same amount of animal protein and vegetable protein has a different actual value of total intake. If you consume vegetable proteins as one-third of your diet, you need more grams of protein per day.

Numbers

An average adult needs between 0.35 grams to 0.5 grams of protein per pound of body weight per day depending on their activity level (athletes need more, up to twice as much). A 150 lb adult vegetarian needs around 75 grams of protein a day.

Examples

Legumes are a rich source of protein for vegetarians.

A vegan is someone who chooses not to consume any animal products. They need to eat a little more protein than an ovo-lacto-vegetarian, who doesn't eat meat but does eat eggs and dairy products.

For an ovo-lacto-vegetarian, 2 cups of 1 percent milk (32 g), 2 eggs (12 g) and 2 cups of fat free yogurt (28 g) totals 72 grams of protein.

For a vegan, 2 cups of oatmeal (12 g), 2 cups of baked beans (24 g), 4 tbsp of peanut butter (32 g) and 2 cups of broccoli (8 g) totals 76 grams of protein.

References

• Montana State University: Sports Nutrition