Vegetarian Myth #1 - You won’t get enough protein

This is probably the most frequently asked question about vegetarianism.

Truth: It is easy to get protein without eating animal products. What’s more is that most of us eat more protein than we need.

The Acceptable Macronutrient Distribution Ranges (AMDR):

The AMDR is expressed as a percentage of total energy intake. Protein’s lower limit is 10% of total energy intake and its upper limit which is based on the safety and tolerance of protein is 35% in adults.  The balance is made up of carbohydrates and fat.

OR

The recommended dietary allowance (RDA):

Men: 0.8g/kg/day or 56 grams/day

Women: 0.8g/kg/day or 46 grams/day

Food	Protein	Measurement
Whole wheat pasta	14g	1/5 package
Canned lentils	8g	½ cup
Baked beans in tomato sauce	13g	1 cup
Whole wheat bread	7g	2 slices
Quinoa	6g	¼ cup
Vanilla soy milk	7g	1 cup
Brown rice	4g	½ cup
Cashews	8g	1/8 cup
Tofu	7g	3 oz
Cooked vegetables	2g	½ cup

References:

Dietary Reference Intakes: The Essential Guide To Nutrient Requirements - J.Otten, J Hellwig, L Meyers
The conscious cook - T. Ronnen