I'm a Vegan Runner and These Are the 14 Low-Carb, High-Protein Foods I Can't Live Without
If you eat a plant-based diet 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 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.
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Tofu
Serving size: 2.8 oz.
Calories: 80
Carbs: 2 grams
Protein: 8 grams
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Tempeh
Serving size: 2 oz.
Calories: 115
Carbs: 8 grams
Protein: 11 grams
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Peanut Butter
Serving size: 2 tbsp. Calories: 190
Carbs: 7 grams
Protein: 8 grams
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Almonds
Serving size: 1 oz. (23 nuts)
Calories: 164
Carbs: 5.6 grams
Protein: 6 grams
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Hemp Seeds
Serving size: 2 tbsp.
Calories: 113 Carbs: 2 grams
Protein: 6.7 grams
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Shelled Edamame
Serving size: 1/2 cup
Calories:100
Carbs: 9 grams
Protein: 8 grams
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Nutiva Vanilla Plant Protein Powder
Serving size: 1 scoop (31 grams)
Calories: 110
Carbs: 3 grams
Protein: 22 grams
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Kite Hill Plain Unsweetened Greek Style Almond Milk Yogurt
Serving size: 5.3 oz.
Calories: 160
Carbs: 8 grams
Protein: 11 grams
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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 | 5.6 | 6 |
Almond butter (2 tbsp.) | 190 | 6 | 7 |
Beyond Meat Beyond Burger | 260 | 5 | 20 |
Edamame (1/2 cup shelled) | 100 | 9 |
8 |
Hemp seeds (2 tbsp.) | 114 | 2 | 6.6 |
Kite Hill Plain Unsweetened Greek Style Almond Yogurt (5.3 oz.) | 160 | 8 | 11 |
Peanuts (1 oz.) | 166 | 6.1 | 6.7 |
Peanut butter (2 tbsp.) | 190 | 7 | 8 |
Nutiva Vanilla Protein Powder (31g) | 110 | 3 | 22 |
Pumpkin seeds (2 tbsp.) | 114 | 2 | 6 |
Ripple Unsweetened plant-based milk (1 cup) | 70 | 0 | 8 |
Seitan (4 oz.) | 180 | 8 | 30 |
Tempeh (2 oz.) | 115 | 8 | 11 |
Tofu (2.8 oz. extra firm) | 80 | 2 | 8 |