Plant Foods Highest in Protein per Net Carb

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

A block of tofu 1 Firm Tofu
  • 36g protein per 1g net-carbs
  • 87% DV (43.5g) protein per cup
  • Calories: 363 | Weight: 252g (8.9oz)
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.

Nutrition Facts for Firm Tofu.
Alfalfa Sprouts 2 Alfalfa Sprouts
  • 20g protein per 1g net-carbs
  • 3% DV (1.3g) protein per cup raw
  • Calories: 8 | Weight: 33g (1.2oz)
Flax Seeds 3 Flax Seeds
  • 12g protein per 1g net-carbs
  • 10% DV (5.2g) protein per oz
  • Calories: 152 | Weight: 28g (1oz)
Soy Beans 4 Boiled Soybeans (Edamame)
  • 8g protein per 1g net-carbs
  • 63% DV (31.3g) protein per cup
  • Calories: 296 | Weight: 172g (6.1oz)
Hemp Seeds 5 Hemp Seeds
  • 7g protein per 1g net-carbs
  • 18% DV (9g) protein per oz
  • Calories: 157 | Weight: 28g (1oz)
Squash and Pumpkin Seeds 6 Seeds (Squash and Pumpkin Seeds)
  • 4g protein per 1g net-carbs
  • 17% DV (8.5g) protein per 1oz handful
  • Calories: 163 | Weight: 28g (1oz)
Brazil Nuts 7 Brazil Nuts
  • 3g protein per 1g net-carbs
  • 8% DV (4.1g) protein per 1 oz handful
  • Calories: 187 | Weight: 28g (1oz)
A block of tempeh 8 Tempeh
  • 3g protein per 1g net-carbs
  • 67% DV (33.7g) protein per cup
  • Calories: 319 | Weight: 166g (5.9oz)
Almonds 9 Almonds
  • 2g protein per 1g net-carbs
  • 12% DV (6g) protein per 1oz handful
  • Calories: 164 | Weight: 28g (1oz)
Soymilk 10 Unsweetened Soymilk
  • 2g protein per 1g net-carbs
  • 28% DV (14g) protein per 16oz glass
  • Calories: 160 | Weight: 486g (17.1oz)
A Bowl of Spinach 11 Spinach
  • 2g protein per 1g net-carbs
  • 11% DV (5.3g) protein per cup cooked
  • Calories: 41 | Weight: 180g (6.3oz)
Peanuts 12 Peanuts (Dry Roasted)
  • 2g protein per 1g net-carbs
  • 14% DV (6.9g) protein per oz
  • Calories: 167 | Weight: 28g (1oz)
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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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