Low Carb High Protein Plant Based Diet

Low Carb High Protein Plant Based Diet

Plant Foods Highest in Protein per Net Carb

Powered by USDA Nutrition Data

Last Updated: July 28th, 2021

Adopting a plant-based diet is gaining in popularity, not just for ethical reasons, but also for environmental sustainability, and health reasons. At the same time, many people are adopting diets that limit their intake of carbohydrates, such as 'paleo' or 'eco-Atkins' diets.

Low carb diets are typically high in meats, so most do not worry about getting enough protein. However, there are still many great plant sources of protein available to those on a plant based low-carb diet, who want protein, but seek to reduce intake of carbs, and net-carbs (or total carbs minus fiber).

The daily value for protein is 50 grams per day, but you may require more or less depending on your weight and activity level.

The high protein plant foods below are ranked by protein to net carb ratio. High protein plant foods that are low in net-carbs include soy foods, leafy greens, nuts, seeds, and sprouts. For more ideas, see the complete ranking of 200 vegan foods highest in protein per net-carb.

• Introduction
• List of High Protein Plant Foods per Net Carbs
• About the Data
•  Nutrient Ranking Tool
• Related
• Feedback
• References

#1: Firm Tofu

36g protein per 1g net-carbs

Protein per Cup	Protein per 100g
43.5g (87% DV)	17.3g (35% DV)

#2: Alfalfa Sprouts

20g protein per 1g net-carbs

Protein per Cup Raw	Protein per 100g
1.3g (3% DV)	4g (8% DV)

#3: Flax Seeds

12g protein per 1g net-carbs

Protein per Oz	Protein per 100g
5.2g (10% DV)	18.3g (37% DV)

#4: Boiled Soybeans (Edamame)

8g protein per 1g net-carbs

Protein per Cup	Protein per 100g
31.3g (63% DV)	18.2g (36% DV)

#5: Hemp Seeds

7g protein per 1g net-carbs

Protein per Oz	Protein per 100g
9g (18% DV)	31.6g (63% DV)

#6: Seeds (Squash and Pumpkin Seeds)

4g protein per 1g net-carbs

Protein per 1oz Handful	Protein per 100g
8.5g (17% DV)	29.8g (60% DV)

#7: Brazil Nuts

3g protein per 1g net-carbs

Protein per 1 Oz Handful	Protein per 100g
4.1g (8% DV)	14.3g (29% DV)

#8: Tempeh

3g protein per 1g net-carbs

Protein per Cup	Protein per 100g
33.7g (67% DV)	20.3g (41% DV)

#9: Almonds

2g protein per 1g net-carbs

Protein per 1oz Handful	Protein per 100g
6g (12% DV)	21.2g (42% DV)

#10: Unsweetened Soymilk

2g protein per 1g net-carbs

Protein per 16oz Glass	Protein per 100g
14g (28% DV)	2.9g (6% DV)

#11: Spinach

2g protein per 1g net-carbs

Protein per Cup Cooked	Protein per 100g
5.3g (11% DV)	3g (6% DV)

#12: Peanuts (Dry Roasted)

2g protein per 1g net-carbs

Protein per Oz	Protein per 100g
6.9g (14% DV)	24.4g (49% DV)

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About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

• Foods High in Protein
• Foods Low in Protein
• Vegetables High in Protein
• Fruits High in Protein
• Vegetarian Foods High in Protein
• Nuts High in Protein
• Grains High in Protein
• Beans High in Protein
• Dairy High in Protein
• Breakfast Cereals High in Protein
• Fast Foods High in Protein

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

• Vegetarian Protein Foods With All the Essential Amino Acids
• High Protein Beans
• High Protein Grains
• Cheeses Highest in Protein
• Vegetables High in Protein
• Fruits High in Protein
• Nuts High in Protein
• Complete Protein Calculator

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Data Sources and References

1. U.S. Agricultural Research Service Food Data Central

MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...

Low Carb High Protein Plant Based Diet

Source: https://www.myfooddata.com/articles/plant-foods-high-in-protein-to-net-carbs.php