What kind of vegetable is a good source of protein?

Question

i know about beans, but what else? Please don't answer soy, because i have my concerns about that one.

Answer 1

Complete proteins do not naturally occur in vegetables.  In order to get all the proteins your body need you would need to eat close to three pounds of all different vegetables a day. I know you don't want to hear it but soy is the only complete protein source of vegetable origin.  In my sources I am putting a government approved dietary guidebook.  It has a lot of suggestions for vegetarians but the general consensus among professionals is that a piece of fish or chicken is really the best way to go.

Answer 2

Moonrakes answer is funny.

Sure, you may need 3 pounds of veggies to replace the protien in a typical american meat-diet. But who wants that level of protien ???? Take a look around you moonrake, do you really think those people are getting the right amount of protien ? The typical american diet includes way too much protein

For 28, since i started being veggie, i've never even considered protien. I just eat veggie food, my body figures out a natural balance and i dont' worry about it.

It could be that i'm a minor miracle, or it could be that it doesn't really matter and you'll get plenty of protien if you just eat a range of products.

3 pounds of veggies !! !! , for goodness sake, i barely buy that for a week.

this page has lots of great info on protein:

http://www.vegsoc.org/info/protein.html

Answer 3

Soy and hemp have perfect amino acid profile, and hemp also has good ratio of Omega 3 & 6. You can make hemp milk out of hemp seeds, hefu (hemp tofu) out of hemp milk.  Depends in which country you live in how accessible they are. At least soy is easy to find almost anywhere. Soy is really easy protein source but if you are concerned by it's possible health concerns you can easily be vegan without it too.

Even though vegetables don't have complete amino acid profile it doesn't mean you can't get all you need from them. All nutritional guidelines usually are based on variety of foods so every reasonable vegan/vegetarian already are intuitively combining the foods right!

Here's how to combine:

Grains + legumes, and vice versa—so rice and beans are complementary proteins.

Nuts/seeds + grains (whole-grain toast spread with almond or other nut butter) make a complete protein

Nuts/seeds + legumes (e.g., hummus, which contains chickpeas and sesame paste, bean-salad with whole-grain bread).

So basically eat two of the three groups (nuts/seeds, legumes, grains) during the day and you'll get it all. You don't even have to eat them during one meal, body can store incomplete amino acids to some extent.

Answer 4

These foods below are all good sources of protein. Many foods that are relatively high in protein are also high in fat, so the chart indicates the percentage of fat accompanying each food. Try to limit your intake of protein sources that derive more than 30 percent of their calories from fat.

  Protein

(Grams)  Fat

Calories

Dairy and eggs    

Cheddar cheese, 1 oz. 7 70%

Cottage cheese (2%), ½ cup 16 17%

Egg, 1 medium 6 68%

Ice cream, hard, vanilla, ½ cup 2 48%

Milk, skim, 1 cup 8 5%

Mozzarella, part skim, 1 oz. 8 56%

Ricotta, part skim, ½ cup 10 53%

Yogurt, low-fat, plain, 1 cup 12 25%



Meat and fish (4 oz.)    

Chicken, light meat, roasted, no skin 31 26%

Ground beef, extra lean, broiled 33 56%

Sirloin steak, choice cut, trimmed, broiled 35 37%

Tuna, canned, in water 33 12%

Turkey breast, roasted, no skin 24 6%



Grains    

Oatmeal, 1 cup cooked 6 12%

Rice, brown, 1 cup cooked 5 4%

Spaghetti, 1 cup cooked 6 5%

Whole wheat bread, 2 slices 6 13%



Legumes and nuts    

Almonds, 1 oz. 6 82%

Cashews, dry roasted, 1 oz. 4 71%

Lentils, ½ cup cooked 8 4%

Lima beans, ½ cup cooked 8 3%

Peanut butter, 2 Tbsp. 10 76%

Red kidney beans, ½ cup canned 8 4%

Soybeans, ½ cup cooked 10 38%

Tofu, 4 oz. 9 55%

Answer 5

veggies don't really have much protein, but nuts and beans do