If you eat a plant-based diet [1] like me, which tends to be rich in high-carb foods like beans, whole grains, fruit, potatoes, and whole wheat bread and pasta, the idea of going low-carb [2] can seem near impossible. The concern is: how will you get enough protein? Fortunately, there are tons of low-carb protein sources, including the ones ahead, all of which have under 10 grams of carbs.
Tofu
Serving size: 2.8 oz.
Calories: 80
Carbs: 2 grams [3]
Protein: 8 grams
Tempeh
Serving size: 2 oz.
Calories: 115
Carbs: 8 grams [4]
Protein: 11 grams
Seitan
Serving size: 2 oz.
Calories: 100
Carbs: 7 grams [5]
Protein: 15 grams
Peanuts
Serving size: 1 oz.
Calories: 166
Carbs: 6.1 grams [6]
Protein: 6.7 grams
Peanut Butter
Serving size: 2 tbsp.
Calories: 190
Carbs: 7 grams [7]
Protein: 8 grams
Almonds
Serving size: 2 tbsp.
Calories: 164
Carbs: 5.7 grams [8]
Protein: 6 grams
Almond Butter
Serving size: 2 tbsp.
Calories: 190
Carbs: 6 grams [9]
Protein: 7 grams
Hemp Seeds
Serving size: 2 tbsp.
Calories: 113
Carbs: 2 grams [10]
Protein: 6.7 grams
Pumpkin Seeds
Serving size: 2 tbsp.
Calories: 113
Carbs: 3 grams [11]
Protein: 6 grams
Shelled Edamame
Serving size: 1/2 cup
Calories:100
Carbs: 9 grams [12]
Protein: 8 grams
Nutiva Vanilla Plant Protein Powder
Serving size: 1 scoop (31 grams)
Calories: 110
Carbs: 3 grams [13]
Protein: 22 grams
Ripple Unsweetened Plant-Based Milk
Serving size: 1 cup
Calories: 70
Carbs: 0 grams [14]
Protein: 8 grams
Kite Hill Unsweetened Almond Milk Yoghurt
Serving size: 5.3 oz.
Calories: 140
Carbs: 1 gram [15]
Protein: 6 grams
Beyond Meat Beast Burger
Serving size: 1 patty
Calories: 260
Carbs: 7 grams [16]
Protein: 23 grams
Best Low-Carb Vegan Sources of Protein
Here's a chart comparing all the best low-carb vegan protein sources in alphabetical order:
| Food | Calories | Carbs (g) | Protein (g) |
|---|---|---|---|
| Almonds (1 oz; 23 kernels) | 164 | 5.7 [17] | 6 |
| Almond butter (2 tbsp.) | 190 | 6 [18] | 7 |
| Beyond Meat Beast Burger [19] | 260 | 7 [20] | 23 |
| Edamame (1/2 cup shelled) | 100 | 9 [21] |
8 |
| Hemp seeds (2 tbsp.) | 113 | 2 [22] | 6.7 |
| Kite Hill unsweetened almond yoghurt [23] (5.3 oz.) | 140 | 1 [24] | 6 |
| Peanuts (1 oz.) | 166 | 6.1 [25] | 6.7 |
| Peanut butter (2 tbsp.) | 190 | 7 [26] | 8 |
| Nutiva Vanilla Protein Powder (31g) | 110 | 3 [27] | 22 |
| Pumpkin seeds (2 tbsp.) | 113 | 3 [28] | 6 |
| Ripple Unsweetened plant-based milk [29] (1 cup) | 70 | 0 [30] | 8 |
| Seitan (2 oz.) | 100 | 7 [31] | 15 |
| Tempeh (2 oz.) | 115 | 8 [32] | 11 |
| Tofu (2.8 oz. extra firm) | 80 | 2 [33] | 8 |