Eating a vegetarian diet has had me thinking about protein lately. Am I really getting enough? It’s been said that most Americans eat more than enough protein, but is that really true of vegetarians? And how much do we actually need?
The Recommended Dietary Allowance (RDA) for protein is 0.8g protein/kg body weight. The Acceptable Macronutrient Distribution Range (AMDR) for protein is 10-35% of calories. This means that for me personally, my protein RDA is about 40g/day, while my protein AMDR is anywhere from about 40-150g/day. That’s a huge range! Why are they so different? And which one of the recommendations should we go by?
The RDAs were developed in 1941 (during World War II) because food was scarce at the time, and the government wanted to know the minimum level of nutrients that Americans needed without experiencing negative health consequences. Therefore, it is important to remember that the RDAs were developed as the baseline amount to prevent deficiency, not as a goal number for optimal health. Years later, the AMDRs were developed as a range of intake for promoting optimal health. So while it’s definitely true that most Americans eat enough protein, the AMDR range is pretty large, and I would argue that few Americans actually eat too much.
As far as I’m concerned, RDAs are outdated and old news. The AMDR is a much more current number with an identifiable high end and low end. As with most nutrients, it is important to spread protein intake evenly throughout the day to receive maximum health benefits. So try to have at least 1 protein source at each meal, whether or not you are vegetarian. Looking for ideas? See the amount of protein in various foods below.
Carnivorous Protein Sources:
- 2 oz sliced deli turkey: 13g
- 3 oz light canned tuna: 16g
- 4 oz grilled chicken breast: 24g
- 6 oz grilled salmon fillet: 34g
- 6 oz filet mignon: 40g
Vegetarian Protein Sources:
- 1 whole large egg: 6g
- 1 large egg white: 3.5g
- 12 oz skim milk: 12g
- 1 Greek yogurt cup: 14g
- 1 string cheese (part skim mozzarella) 7g
- 1 Luna Bar (chocolate peppermint stick) 8g
Vegan Protein Sources:
- 12 oz plain soy milk 9g
- 12 oz unsweetened almond milk 1.5g
- ½ cup cooked black beans 7.5g
- ½ cup cooked lentils 9g
- 2 tablespoons peanut butter: 8g
- 2 tablespoons hummus: 3g
Note: Protein levels above were calculated using the USDA Food and Nutrient Database, as well as reading nutrition labels from foods at my house. Also remember that the RDAs and AMDRs are designed with the average healthy adult in mind. Everyone has a different body with unique needs, and your physician or dietitian may recommend otherwise based on your individual circumstances. For a personalized health plan, see your physician or dietitian.