Does a vegetarian diet provide enough protein?

One of the most common concerns about eating a vegetarian diet is that it is difficult to eat enough protein without animal products. However, a well-planned vegetarian diet that includes a variety of protein sources can provide sufficient protein.^[1]

Protein requirements vary according to weight and to calorie intake, with the RDA being only 0.8 grams per kilogram of body weight (g/kg). However, most people would benefit from more protein, with the recommended range of 1.2–1.6 g/kg. Some highly active people or athletes might extend that up to 2.4 g/kg.^[2] According to the EPIC-Oxford study, meat eaters reported an average of 1.28 g/kg of protein per day, and lacto-ovo vegetarians reported an intake of 1.04 g/kg of protein per day, so only slightly less protein on a daily basis.^[3] In most adult vegetarians, protein intake is likely to be sufficient if the diet is varied and includes legumes, nuts, seeds, and whole grains, and possibly eggs and dairy products. In older adults, protein needs may increase, and a low protein intake could result in sarcopenia in the elderly, but there is no evidence associating this with a vegetarian diet as of yet.^[4]

In a lacto-ovo vegetarian diet, the major protein sources are eggs and dairy products like Greek yogurt and cottage cheese. Plant-based protein sources, such as tofu and tempeh, can also be included in a vegetarian diet. A varied vegetarian diet that includes legumes (e.g., beans, soy, lentils), nuts, whole grains, and seeds will provide plant proteins that can contribute to daily protein intake. Finally, supplements like whey protein, pea protein, and soy protein can be helpful to people who are not managing to meet their protein intake needs.