Every vegetarian should read this

02:49, Dec 16 2013
10 Grams of Vegetarian Protein
SKIM MILK: 1/14 cups (10 grams of protein, 113 calories).
10 Grams of Vegetarian Protein
SOY MILK (UNSWEETENED): 1 2/5 cups (9.8 grams of protein; 112 calories).
10 Grams of Vegetarian Protein
CHEDDAR CHEESE: 40 grams (9.8 grams of protein, 158 calories).
10 Grams of Vegetarian Protein
COTTAGE CHEESE: 113 grams (11 grams of protein; 90 calories).
10 Grams of Vegetarian Protein
GREEK YOGHURT: 127 grams (10.5 grams of protein; 98 calories).
10 Grams of Vegetarian Protein
EGGS: 1 3/5 hard boiled eggs (10.1 grams of protein; 124 calories).
10 Grams of Vegetarian Protein
PEANUT BUTTER: 2 1/2 tablespoons (10 grams of protein; 238 calories).
10 Grams of Vegetarian Protein
ALMONDS: 39 raw almonds (9.9 grams of protein; 271 calories).
10 Grams of Vegetarian Protein
QUINOA: 1 1/4 cups, cooked (10.2 grams of protein; 278 calories).
10 Grams of Vegetarian Protein
TEMPEH: 55 grams - about a quarter of your average package size (10 grams of protein; 120 calories).
10 Grams of Vegetarian Protein
TOFU (EXTRA FIRM): 1/4 of a 340g block (10 grams of protein; 100 calories).
10 Grams of Vegetarian Protein
HUMMUS: 10 tablespoons or 5/8 of an average container (10 grams of protein; 350 calories).
10 Grams of Vegetarian Protein
EDAMAME (IN PODS): 9/10 cup (10.5 grams of protein; 125 calories).
10 Grams of Vegetarian Protein
KIDNEY BEANS: 5/8 cup (10 grams of protein; 125 calories).

Doctors encourage us to get 10-35% of our daily calories from protein foods - so that's about 46-56 grams of protein a day depending on how much you weigh; how much you exercise; whether you're expecting and more.

Vegetarians need to work harder to get this amount in their day-to-day foods; but it's still very possible. Here's where this visual guide to what 10 grams of the good stuff looks like comes in handy. 

- Popsugar.com.au

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