Explore diverse vegetarian protein sources, their nutritional benefits, and environmental impacts.

Beans and lentils are excellent protein sources. One cup of cooked lentils has about 18 grams of protein, rich in fiber, iron, and folate.

Almonds and peanuts provide protein; a quarter cup of almonds has 7 grams. Seeds like chia offer omega-3s, aiding heart health.

Quinoa provides 8 grams of protein per cooked cup and is a complete protein containing all nine essential amino acids.

Tofu and tempeh are soy-based protein sources; half a cup of tofu has 10 grams, while tempeh provides about 15 grams of protein.

Vegetarian proteins may lack some essential amino acids. Combining foods, like beans with rice, creates a complete protein profile.

Plant proteins have a lower environmental footprint than animal proteins, reducing emissions and requiring less water and land.

Vegetarian diets lower risks of heart disease, hypertension, type 2 diabetes, and some cancers, promoting overall health.

Growing interest in plant-based diets for health and ethics. Products like Beyond Meat have increased market availability.

Adults need 46-56 grams of protein daily. A balanced vegetarian diet can meet needs, but B12 and iron supplements may be needed.