27 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 low-carb diet, who want protein, but seek to reduce intake of carbs, and net-carbs (or total carbs less fiber).

A Daily Value for protein has now been set at 50 grams per day, by the USDA.

The high protein plant foods below are ranked by protein to net carb ratio, with calories and net carbs listed below each table. High protein plant foods that are low in net-carbs include soy foods, leafy greens, nuts, seeds, and sprouts. You can also see the extended list of less common plant foods rich in protein that include chrysanthemum leaves, soy protein isolate, and spirulina.


A block of tofu

#1: Tofu (Firm)
Protein in 100g 1/2 cup (126g)Protein to Net-Carb Ratio
17.3g (35% DV) 21.8g (44% DV)36g protein per 1g net-carbs
1/2 cup of firm tofu contains 0.6g of net-carbs, and 181 calories. Click to see complete nutrition facts.


Alfalfa Sprouts

#2: Alfalfa Sprouts
Protein in 100g 1 cup (33g)Protein to Net-Carb Ratio
4g (8% DV) 1.3g (3% DV)20g protein per 1g net-carbs
1 cup of Alfalfa Sprouts contains 0.1g of net-carbs, and 8 calories. Click to see complete nutrition facts.


A stalk of broccoli raab

#3: Broccoli Raab (Rapini)
Protein in 100g 3ounces (85g)Protein to Net-Carb Ratio
3.8g (8% DV) 3.3g (7% DV)12g protein per 1g net-carbs
1 NLEA serving (3 ounces, 85g) of cooked Broccoli Raab contains 0.3g of net-carbs, and 28 calories. Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)

Flax Seeds

#4: Flaxseeds
Protein in 100g 1 cup, whole (168g)Protein to Net-Carb Ratio
18.3g (37% DV) 30.7g (62% DV)11.6g protein per 1g net-carbs
1 cup of whole flaxseeds contains 2.7g of net-carbs, and 897 calories. Click to see complete nutrition facts.


Green Soybeans in a Bowl

#5: Boiled Soybeans (Edamame)
Protein in 100g 1 cup (172g)Protein to Net-Carb Ratio
18.2g (36% DV) 31.3g (62% DV)7.7g protein per 1g net-carbs
1 cup of boiled soybeans contains 4.1g of net-carbs, and 296 calories. Click to see complete nutrition facts.


Hemp Seeds

#6: Hemp Seeds
Protein in 100g 3 tbsp (30g)Protein to Net-Carb Ratio
31.6g (63% DV) 9.5g (19% DV)6.8g protein per 1g net-carbs
3 Tablespoons of hemp seeds contains 1.4g of net-carbs, and 166 calories. Click to see complete nutrition facts.


Endive Leaves

#7: Endive (Raw)
Protein in 100g 1/2 cup, chopped (25g)Protein to Net-Carb Ratio
1.3g (3% DV) 0.3g (1% DV)5g protein per 1g net-carbs
1/2 cup of chopped endive contains 0.1g of net-carbs, and 4 calories. Click to see complete nutrition facts.


Escarole

#8: Escarole (Boiled)
Protein in 100g 1 cup (150g)Protein to Net-Carb Ratio
1.2g (2% DV) 1.7g (3% DV)4.3g protein per 1g net-carbs
1 cup of boiled escarole contains 0.4g of net-carbs, and 29 calories. Click to see complete nutrition facts.


Roasted Squash and Pumpkin Seeds

#9: Roasted Squash and Pumpkin Seeds
Protein in 100g 1 cup (118g)Protein to Net-Carb Ratio
29.8g (60% DV) 35.2g (71% DV)3.6g protein per 1g net-carbs
1 cup of roasted squash and pumpkin seeds contain 9.7g of net-carbs, and 677 calories. Click to see complete nutrition facts.


A pile of sunflower seeds

#10: Roasted Sunflower Seeds (Without Shells)
Protein in 100g 1 cup (128g)Protein to Net-Carb Ratio
19.3g (39% DV) 24.7g (50% DV)3.1g protein per 1g net-carbs
1 cup of roasted sunflower seeds contain 8.1g of net-carbs, and 699 calories. Click to see complete nutrition facts.


Watercress Leaves

#11: Watercress
Protein in 100g 1 cup, chopped (34g)Protein to Net-Carb Ratio
2.3g (5% DV) 0.8g (2% DV)2.9g protein per 1g net-carbs
1 cup of chopped raw watercress contains 0.3g of net-carbs, and 4 calories. Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)

Natto

#12: Natto
Protein in 100g 1 cup (175g)Protein to Net-Carb Ratio
19.4g (39% DV) 34g (68% DV)2.7g protein per 1g net-carbs
1 cup of Natto contains 12.7g of net-carbs, and 369 calories. Click to see complete nutrition facts.


Tempeh

#13: Tempeh
Protein in 100g 1 cup (166g)Protein to Net-Carb Ratio
20.3g (41% DV) 33.7g (68% DV)2.7g protein per 1g net-carbs
1 cup of Tempeh contains 12.7g of net-carbs, and 319 calories. Click to see complete nutrition facts.


Almond Butter

#14: Almond Butter
Protein in 100g 1 Tablespoon (16g)Protein to Net-Carb Ratio
21g (42% DV) 3.4g (7% DV)2.5g protein per 1g net-carbs
1 tablespoon of almond butter contains 1.4g of net-carbs, and 98 calories. Be sure to buy almond butter with no added salt or sugar. Click to see complete nutrition facts.


Coriander Leaves

#15: Coriander (Cilantro)
Protein in 100g 1/4 cup (4g)Protein to Net-Carb Ratio
2.1g (4% DV) 0.1g (0% DV)2.4g protein per 1g net-carbs
1/4 cup of Coriander (Cilantro) contains 0g of net-carbs, and 1 calorie. Click to see complete nutrition facts.


Chicory Leaves

#16: Raw Chicory Greens
Protein in 100g 1 cup, chopped (29g)Protein to Net-Carb Ratio
1.7g (3% DV) 0.5g (1% DV)2.4g protein per 1g net-carbs
1 cup of chopped chicory greens contains 0.2g of net-carbs, and 7 calories. Click to see complete nutrition facts.


Lupin Beans

#17: Boiled Lupin Beans
Protein in 100g 1 cup (166g)Protein to Net-Carb Ratio
15.6g (31% DV) 25.8g (51% DV)2.4g protein per 1g net-carbs
1 cup of lupin beans contains 10.8g of net-carbs, and 193 calories. Click to see complete nutrition facts.


Almonds

#18: Almonds
Protein in 100g 1 cup, whole (143g)Protein to Net-Carb Ratio
21.2g (42% DV) 30.2g (60% DV)2.3g protein per 1g net-carbs
1 cup of whole almonds contains 12.9g of net-carbs, and 828 calories. Click to see complete nutrition facts.


Soymilk

#19: Unsweetened Soymilk
Protein in 100g 1 cup (243g)Protein to Net-Carb Ratio
2.9g (6% DV) 6.9g (15% DV)2.3g protein per 1g net-carbs
1 cup of unsweetened soymilk 3g of net-carbs, and 80 calories. Click to see complete nutrition facts.


Pecan

#20: Pecans
Protein in 100g 1 oz (28g)Protein to Net-Carb Ratio
9.5g (19% DV) 2.7g (5% DV)2.3g protein per 1g net-carbs
1 oz of pecans contains 1.2g of net-carbs, and 202 calories. Click to see complete nutrition facts.


Hazelnuts

#21: Blanched Hazelnuts or Filberts
Protein in 100g 1 oz (28g)Protein to Net-Carb Ratio
13.7g (27% DV) 3.9g (8% DV)2.3g protein per 1g net-carbs
1 oz of hazelnuts contains 1.7g of net-carbs, and 179 calories. Click to see complete nutrition facts.


Spinach

#22: Spinach (Cooked)
Protein in 100g 1 cup (180g)Protein to Net-Carb Ratio
3g (6% DV) 5.3g (11% DV)2.2g protein per 1g net-carbs
1 cup of cooked spinach contains 2.4g of net-carbs, and 41 calories. Click to see complete nutrition facts.


Walnuts

#23: Walnuts
Protein in 100g 1 cup, chopped (117g)Protein to Net-Carb Ratio
15.2g (30% DV) 17.8g (35% DV)2.2g protein per 1g net-carbs
1 cup of chopped walnuts contains 8.2g of net-carbs, and 765 calories. Click to see complete nutrition facts.


Chia Seeds

#24: Chia Seeds
Protein in 100g 1 oz (28g)Protein to Net-Carb Ratio
16.5g (33% DV) 4.7g (9% DV)2.1g protein per 1g net-carbs
1 oz of Chia Seeds contains 2.2g of net-carbs, and 138 calories. Click to see complete nutrition facts.


Turnips

#25: Turnip Greens (Cooked)
Protein in 100g 1 cup (164g)Protein to Net-Carb Ratio
3.4g (7% DV) 5.5g (11% DV)2.1g protein per 1g net-carbs
1 cup of turnip greens contains 2.6g of net-carbs, and 48 calories. Click to see complete nutrition facts.


A Piece of Bok Choy

#26: Bok Choy (Pak-Choi)
Protein in 100g 1 cup, shredded (170g)Protein to Net-Carb Ratio
1.6g (3% DV) 2.7g (5% DV)2g protein per 1g net-carbs
1 cup of shredded boy choy contains 1.3g of net-carbs, and 20 calories. Click to see complete nutrition facts.


Peanuts

#27: Dry-Roasted Peanuts
Protein in 100g 1 cup (146g)Protein to Net-Carb Ratio
24.4g (49% DV) 35.6g (72% DV)1.9g protein per 1g net-carbs
1 cup of dry-roasted peanuts contains 18.8g of net-carbs, and 857 calories. Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)

Click each heading below for more information from HealthAliciousNess.com

Chrysanthemum Leaves3.4g (7% DV) per 100 gram serving 1.7g (4% DV) per 1 cup, chopped (51 grams)336g protein per 1g net-carbsClick to see complete nutrition facts for Chrysanthemum Leaves (Raw)
Soy Protein Isolate88.3g (177% DV) per 100 gram serving 25.1g (50% DV) per 1 oz (28 grams)34.1g protein per 1g net-carbsClick to see complete nutrition facts for Soy Protein Isolate
Vital Wheat Gluten75.2g (150% DV) per 100 gram serving5.7g protein per 1g net-carbsClick to see complete nutrition facts for Vital Wheat Gluten
Malabar Spinach Cooked3g (6% DV) per 100 gram serving 1.3g (3% DV) per 1 cup (44 grams)4.9g protein per 1g net-carbsClick to see complete nutrition facts for Malabar Spinach Cooked
Pumpkin Leaves (Cooked)2.7g (5% DV) per 100 gram serving 1.9g (4% DV) per 1 cup (71 grams)3.9g protein per 1g net-carbsClick to see complete nutrition facts for Cooked Pumpkin Leaves
Beet Greens (Raw)2.2g (4% DV) per 100 gram serving 0.8g (2% DV) per 1 cup (38 grams)3.5g protein per 1g net-carbsClick to see complete nutrition facts for Raw Beet Greens
Soy Protein Concentrate63.6g (127% DV) per 100 gram serving 18.1g (36% DV) per 1 oz (28 grams)3.2g protein per 1g net-carbsClick to see complete nutrition facts for Soy Protein Concentrate
Boiled Bamboo Shoots1.5g (3% DV) per 100 gram serving 1.8g (4% DV) per 1 cup (1/2" slices) (120 grams)2.9g protein per 1g net-carbsClick to see complete nutrition facts for Boiled Bamboo Shoots
Seaweed Spirulina (Raw)5.9g (12% DV) per 100 gram serving2.9g protein per 1g net-carbsClick to see complete nutrition facts for Raw Spirulina
Swamp Cabbage (Skunk Cabbage) (Raw)2.6g (5% DV) per 100 gram serving 1.5g (3% DV) per 1 cup, chopped (56 grams)2.5g protein per 1g net-carbsClick to see complete nutrition facts for Swamp Cabbage

Leave a Comment

Data Sources and References

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