The Caloric Contribution of Protein-Containing Foods

Vegetarians consume more nutrient-dense diets, have lower body mass indexes (BMIs), and most have less chronic disease than non-vegetarians. The diet seems appealing but it is important to consider the caloric contribution of vegetarian proteins. We assigned 28 g of protein as the ideal intake for a single meal. Next we determined the corresponding number of calories for 33 commonly consumed vegetarian and non-vegetarian protein-containing foods. Usually 28 g protein from vegetarian sources had more calories than non-vegetarian ones. The average caloric contribution was 267±47 calories/28 g protein from meats and 737±141 calories/28g protein from seeds and nuts. Assuming that vegetarians consume adequate protein, they need to reduce energy intake from other foods, have increased energy expenditures, or both, to avoid weight gain. South Asians consume mainly a vegetarian diet but have a high incidence of heart disease. More work is needed to determine if the optimal diet is, indeed, vegetarian.