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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.

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List of High Protein Plant Foods per Net Carbs

1 Firm Tofu
A block of 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.
2 Alfalfa Sprouts
Alfalfa Sprouts
3 Flax Seeds
Flax Seeds
4 Boiled Soybeans (Edamame)
Soy Beans
5 Hemp Seeds
Hemp Seeds
6 Seeds (Squash and Pumpkin Seeds)
Squash and Pumpkin Seeds
7 Brazil Nuts
Brazil Nuts
8 Tempeh
A block of tempeh
9 Almonds
Almonds
10 Unsweetened Soymilk
Soymilk
11 Spinach
A Bowl of Spinach
12 Peanuts (Dry Roasted)
Peanuts
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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

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

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