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. (1) At the same time, many people are adopting diets that limit their intake of carbohydrates, such as 'keto' or 'eco-Atkins' diets.

Low-carb diets are typically high in protein, as they often involve relatively high meat consumption. However, those following a low-carb plant-based diet may be concerned about getting enough nutrients, especially protein. There are many great plant sources of protein available that also have low net carbs.

The standard daily value (DV) for protein is 50 grams per day, but you may require more or less depending on your weight and activity level. (2)

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

• 1. Firm Tofu + Add
  36g protein per 1g net-carbs

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

  Nutrition Facts for Firm Tofu. (Source)

  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 + Add
  20g protein per 1g net-carbs

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

  Nutrition Facts for Alfalfa Sprouts. (Source)
• 3. Flax Seeds + Add
  12g protein per 1g net-carbs

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

  Nutrition Facts for Flax Seeds. (Source)
• 4. Boiled Soybeans (Edamame) + Add
  8g protein per 1g net-carbs

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

  Nutrition Facts for Boiled Soybeans (Edamame). (Source)
• 5. Hemp Seeds + Add
  7g protein per 1g net-carbs

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

  Nutrition Facts for Hemp Seeds (Hulled). (Source)
• 6. Seeds (Squash and Pumpkin Seeds) + Add
  4g protein per 1g net-carbs

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

  Nutrition Facts for Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted). (Source)
• 7. Brazil Nuts + Add
  3g protein per 1g net-carbs

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

  Nutrition Facts for Brazilnuts. (Source)
• 8. Tempeh + Add
  3g protein per 1g net-carbs

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

  Nutrition Facts for Tempeh. (Source)
• 9. Almonds + Add
  2g protein per 1g net-carbs

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

  Nutrition Facts for Almonds. (Source)
• 10. Unsweetened Soymilk + Add
  2g protein per 1g net-carbs

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

  Nutrition Facts for Unsweetened Soy Milk. (Source)
• 11. Spinach + Add
  2g protein per 1g net-carbs

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

  Nutrition Facts for Cooked Spinach (Boiled, Drained). (Source)
• 12. Peanuts (Dry Roasted) + Add
  2g protein per 1g net-carbs

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

  Nutrition Facts for Dry Roasted Peanuts. (Source)

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• 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 nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Beans and Legumes with the Most Protein
• Nuts High in Protein
• High Protein Foods
• Vegetables Highest in Protein
• Fruits Highest in Protein
• Vegetarian Sources of Protein
• Vegan Weight Gain Foods
• Amino Acid Protein Calculator

Data Sources and References

1. Corrin T, Papadopoulos A. A Look at Plant-Based Diets Appetite. 2017 Feb 1;109:40-47. doi: 10.1016/j.appet.2016.11.018. Epub 2016 Nov 18. 27871943
2. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
3. U.S. Agricultural Research Service Food Data Central