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Plant Foods Highest in Protein per Net Carb

Written by Daisy Whitbread, MScN
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Plant Foods Highest in Protein per Net Carb

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, several people have adopted a diet that reduces intake of carbohydrates. This includes people on a paleo diet and eco-atkins diet.

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.

List of High Protein Plant Foods per Net Carbs

A block of tofu

#1: Firm Tofu

36g protein per 1g net-carbs
Protein per CupProtein per 100g
43.5g
(87% DV)
17.3g
(35% DV)
Source: Nutrition Facts for Firm Tofu
Note: The amount of protein in tofu can range between 4.8g (10% DV) to 17.3g (35% DV) per 100 gram serving (or a little less than 1/2 cup). See the nutrition comparison of 10 common tofu brands. To find more, use the detailed nutrient ranking of all vegan foods high in protein.
Alfalfa Sprouts

#2: Alfalfa Sprouts

20g protein per 1g net-carbs
Protein per Cup RawProtein per 100g
1.3g
(3% DV)
4g
(8% DV)
Source: Nutrition Facts for Alfalfa Sprouts
Flax Seeds

#3: Flax Seeds

12g protein per 1g net-carbs
Protein per OzProtein per 100g
5.2g
(10% DV)
18.3g
(37% DV)
Source: Nutrition Facts for Flax Seeds
Soy Beans

#4: Boiled Soybeans (Edamame)

8g protein per 1g net-carbs
Protein per CupProtein per 100g
31.3g
(63% DV)
18.2g
(36% DV)
Source: Nutrition Facts for Boiled Soybeans (Edamame)
Hemp Seeds

#5: Hemp Seeds

7g protein per 1g net-carbs
Protein per OzProtein per 100g
9g
(18% DV)
31.6g
(63% DV)
Source: Nutrition Facts for Hemp Seeds
Squash and Pumpkin Seeds

#6: Seeds (Squash and Pumpkin Seeds)

4g protein per 1g net-carbs
Protein per 1oz HandfulProtein per 100g
8.5g
(17% DV)
29.8g
(60% DV)
Source: Nutrition Facts for Roasted Squash And Pumpkin Seeds (Unsalted)
Brazil Nuts

#7: Brazil Nuts

3g protein per 1g net-carbs
Protein per 1 Oz HandfulProtein per 100g
4.1g
(8% DV)
14.3g
(29% DV)
Source: Nutrition Facts for Brazilnuts
A block of tempeh

#8: Tempeh

3g protein per 1g net-carbs
Protein per CupProtein per 100g
33.7g
(67% DV)
20.3g
(41% DV)
Source: Nutrition Facts for Tempeh
Almonds

#9: Almonds

2g protein per 1g net-carbs
Protein per 1oz HandfulProtein per 100g
6g
(12% DV)
21.2g
(42% DV)
Source: Nutrition Facts for Almonds
Soymilk

#10: Unsweetened Soymilk

2g protein per 1g net-carbs
Protein per 16oz GlassProtein per 100g
14g
(28% DV)
2.9g
(6% DV)
Source: Nutrition Facts for Unsweetened Soy Milk
A Bowl of Spinach

#11: Spinach

2g protein per 1g net-carbs
Protein per Cup CookedProtein per 100g
5.3g
(11% DV)
3g
(6% DV)
Source: Nutrition Facts for Cooked Spinach
Peanuts

#12: Peanuts (Dry Roasted)

2g protein per 1g net-carbs
Protein per OzProtein per 100g
6.9g
(14% DV)
24.4g
(49% DV)
Source: Nutrition Facts for Dry Roasted Peanuts

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.