How to Eat 100 Grams of Protein a Day With a Vegetarian Diet?
By
Dr Jorge Metri (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.
Dr Jorge Metri’s highlights:
- Invited Reviewer of two international scientific Journals
- PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
- Diploma in Artificial Intelligence at Universidad Anáhuac, México
- Bachelor’s degree in Nutrition at the Universidad Latino
“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.
Professional experience:
Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.
Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.
In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.
Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.
Education:
- 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
- 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
- 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.
Main publications of Jorge Metri:
- Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.
- Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.
- Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.
- Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.
Conference papers:
- Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108
- Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.
You can view some of Dr Metri’s work below and links to his professional profiles:
LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/
Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2
Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es
ORCID: https://orcid.org/0000-0002-7333-3688
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this brief guide, we will answer the query “How to Eat 100 grams of Protein a Day With a Vegetarian Diet?” In addition, this guide will present relevant information such as the best protein sources for vegetarians, the importance of protein, and why the protein requirements can be higher for vegetarian people.
How to Eat 100 Grams of Protein a Day With a Vegetarian Diet?
Eating 100 g of protein with a complete vegetarian diet could be challenging, mainly because most vegetarian-friendly foods are not high in protein. The following table summarizes some foods you can eat through the day to fulfill 100 g of protein.
| Food | Quantity | Protein (g) |
| Tofu | 250 g | 27.25 |
| Vegan cheese | 250 g | 26.75 |
| Soy milk | 1 cup (0.24 l) | 6.34 |
| Lentils and wild rice | 100 g each | 13 |
| Whole grain bread | 4 slices | 15.88 |
| Peanut butter | 4 tbsp | 16 |
| Total protein | 105 g |
Adapted from USDA FoodData Central (1-7).
You may have noticed that vegetables were not quantified in the previous example, this is because vegetables provide a very low amount of protein (approximately 1 g per 100 g) compared to legumes (8).
According to some studies, following a vegetarian diet can reduce the protein intake compared to an omnivorous diet; however, vegetarian diets normally fulfill the general recommendations of protein intake (0.8 – 1.0 g/kg) (9).
What is the Importance of Protein in a Vegetarian Diet?
The importance of protein in a vegetarian diet is the same as in an omnivorous diet. Protein is the only macronutrient containing amino acids. Amino acids are the building blocks for several structures and molecules such as (10):
- Hair and nails
- Immune cells (improve your immune system)
- Tissues and organs
- Muscles: muscle hypertrophy and strength
- Hormones and neurotransmitters
What is Protein Quality, and What is the Quality of Vegetarian Proteins?
Protein quality refers to the balance and quantity of essential amino acids. Essential amino acids are the ones that your body cannot synthesize, and you should ingest them through food (9,11).
Animal derived foods are considered as high-quality protein sources, because their protein contains all essential amino acids. On the other hand, vegetable proteins could present deficiencies in specific essential amino acids, for example (9,11):
- Cereals like wheat, rice, rye, barley, and oatmeal have low concentrations of Lysine.
- Legumes like beans, peas, chickpeas, soy, and lentils present few amounts of Methionine and Cysteine.
Nonetheless, cereals and legumes can form a complete protein if they are eaten together, this is possible because cereals contain the amino acids lacking in legumes, and vice versa (9).
Are there Protein-Rich Vegetarian Foods to Include in Your Diet?
The best vegetarian foods with high protein content are texturized soy protein, tofu, vegetarian cheese, legumes, meat analogues, and oil seeds (like peanut or soybean) (9).
Do Vegetarians Have Different Protein Requirements?
Yes, vegetarians may need a little bit of extra protein compared to people with an omnivorous diet. For example, in a study which compares the available protein between omnivorous and vegetarian athletes, it was estimated that vegetarian people could need an extra 10 g of protein than omnivorous (11).
The difference in protein requirements between omnivorous and vegetarian people relies on the digestibility of vegetable-derived protein. Vegetable protein sources like lentils and cereals can contain antinutritional factors such as trypsin inhibitors (11).
Trypsin inhibitors can attach to trypsin, an enzyme of your body required to breakdown protein into amino acids for its further absorption. Therefore, the presence of antinutrients can reduce the protein digestibility, and the available amino acids. Hence, you will need more proteins to achieve an adequate amino acid intake (11).
Conclusion
In this brief guide, we answered the query “How to Eat 100 grams of Protein a Day With a Vegetarian Diet?” In addition, this guide presented relevant information such as the best protein sources for vegetarians, the importance of protein, and why the protein requirements can be higher for vegetarian people.
References
- FoodData central [Internet]. Usda.gov. [cited 9 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173788/nutrients
- FoodData central [Internet]. Usda.gov. [cited 9 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1981679/nutrients
- FoodData central [Internet]. Usda.gov. [cited 9 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1097542/nutrients
- FoodData central [Internet]. Usda.gov. [cited 9 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
- FoodData central [Internet]. Usda.gov. [cited 9 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
- FoodData central [Internet]. Usda.gov. [cited 9 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172688/nutrients
- FoodData central [Internet]. Usda.gov. [cited 9 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/718824/nutrients
- Oliveira HABD, Anunciação PC, Silva BPD, Souza  MND, Pinheiro SS, Lucia CMD, et al. Nutritional value of non-conventional vegetables prepared by family farmers in rural communities. Ciência Rural, 2019;49.
- Mariotti F, Gardner CD. Dietary protein and amino acids in vegetarian diets-A review. Nutrients, 2019 ;11(11):2661.
- Olson B, Marks DL, Grossberg AJ. Diverging metabolic programmes and behaviours during states of starvation, protein malnutrition, and cachexia. J Cachexia Sarcopenia Muscle, 2020;11(6):1429–46
- Ciuris C, Lynch HM, Wharton C, Johnston CS. A comparison of dietary protein digestibility, based on DIAAS scoring, in vegetarian and non-vegetarian athletes. Nutrients, 2019;11(12):3016.
