Vegetarian Protein Sources That May Surprise You

About 10-35% of your calories should come from vegetarian protein sources, according to the Center for Disease Control (CDC). In other words, on average, women need approximately 46 grams of it per day, while men require about 56. This estimate can vary a bit depending on height and weight, but these are good numbers for you to aim for.

It is easier to get plenty of this essential component on a vegetarian diet than you might think. And it doesn't require eating beans and tofu around the clock.

Check out these surprising non-meat sources of this essential nutrient!



Peas
One cup of cooked green peas has about 9 grams.



Brown Rice
One cup of cooked rice offers about 5 gms.



Asparagus
One cup of this tasty vegetable contains 5 grams. Although this does not seem like a lot, especially compared to other sources, for a side dish it's not too bad at all.



Broccoli
One cup of cooked broccoli has 4 grams. This leafy, green vegetable is also high in fiber and contains even more protein when it is consumed raw.



Oatmeal
One cup has 6 gms. Also, oatmeal is usually made with milk or another dairy substitute, a bowl of oatmeal and a piece of fruit is a protein packed breakfast.



Avocados
Just one has 10 grams. That's more than an egg!



Whole Wheat Bread
Two slices come in at 5 gms. A bagel has 9. Spread with nut butter or top with avocados for a delicious high protein vegetarian meal or snack!

As you can see from this list of vegetarian protein sources, there are plenty of ways to get this from different foods without consuming meat or even any animal products. While it is an essential element in our diet, it is nothing to worry about.

If we eat healthy, we will easily get enough of it in our diet. Even the CDC (Center for Disease Control), which is a government agency that does not promote vegetarianism, advises people not to obsess over getting enough protein. Aim to follow a health lifestyle instead!