Plant Foods Highest in Protein per Net Carb

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Photo of Dr. Patricia Shelton Medically Reviewed by
Dr. Patricia Shelton
Evidence Based. References sourced from PubMed.
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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. (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.

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

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

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
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