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.
Tofu
Serving size: 2.8 oz.
Calories: 80
Carbs: 2 grams
Protein: 8 grams
Tempeh
Serving size: 2 oz.
Calories: 115
Carbs: 8 grams
Protein: 11 grams
Seitan
Serving size: 4 oz.
Calories: 180
Carbs: 8 grams
Protein: 30 grams
Peanuts
Serving size: 1 oz.
Calories: 166
Carbs: 6.1 grams
Protein: 6.7 grams
Peanut Butter
Serving size: 2 tbsp. Calories: 190
Carbs: 7 grams
Protein: 8 grams
Almonds
Serving size: 1 oz. (23 nuts)
Calories: 164
Carbs: 5.6 grams
Protein: 6 grams
Almond Butter
Serving size: 2 Tbsp Calories: 190
Carbs: 6 grams
Protein: 7 grams
Hemp Seeds
Serving size: 2 tbsp.
Calories: 113 Carbs: 2 grams
Protein: 6.7 grams
Pumpkin Seeds
Serving size: 2 tbsp.
Calories: 113 Carbs: 2 grams
Protein: 6 grams
Shelled Edamame
Serving size: 1/2 cup
Calories:100
Carbs: 9 grams
Protein: 8 grams
Nutiva Vanilla Plant Protein Powder
Serving size: 1 scoop (31 grams)
Calories: 110
Carbs: 3 grams
Protein: 22 grams
Ripple Unsweetened Plant-Based Milk
Serving size: 1 cup
Calories: 70
Carbs: 0 grams
Protein: 8 grams
Kite Hill Plain Unsweetened Greek Style Almond Milk Yogurt
Serving size: 5.3 oz.
Calories: 160
Carbs: 8 grams
Protein: 11 grams
Beyond Meat Beyond Burger
Serving size: 1 patty
Calories: 260
Carbs: 5 grams
Protein: 20 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 | 5.6 | 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 |