Ensuring that you hit your protein macros for a low carb vegetarian and vegan can be a bit tricky but not unobtainable. This lists the top 30 sources of protein to enjoy in a low carb vegetarian life.
I've kept this list to roughly the same serving size of 1oz (28g) so the protein can be ranked in order. However, there is one exception which is spiralina. A tablespoon of spiralina is 7g. I have assumed that 4 tablespoons (28g) would not be the normal amount of spiralina consumed in a serving. If you did, it takes spirulina to number 4 with 16g of protein.
| Detail | Serving Size | Protein (g) | Net Carbs (g) | |
|---|---|---|---|---|
| 1 | Soya protein isolate powder | 28g | 22.6 | 0.5 |
| 2 | Seitan | 28g | 21 | 3.9 |
| 3 | Nutritional Yeast | 30g | 16 | 4 |
| 4 | Whey powder | 1 scoop (28g) | 13 | 3.5 |
| 5 | Hemp Hearts | 30g | 10 | 1 |
| 6 | Tahini | 32g (2 tbspn) | 8 | 1 |
| 7 | Rembrandt Gouda | 28g | 8 | 0 |
| 8 | Swiss | 28g | 7.6 | 0.4 |
| 9 | Fontina | 28g | 7.3 | 0.4 |
| 10 | Provolone | 28g | 7.3 | 0.6 |
| 11 | Edam | 28g | 7.1 | 0.4 |
| 12 | Cheddar cheese | 28g | 7 | 0 |
| 13 | Pumpkin seeds | 28g | 7 | 1 |
| 14 | Peanut butter | 30g | 7 | 1 |
| 15 | Almond butter | 32g | 6.7 | 2.7 |
| 16 | Sunflower seeds | 28g | 6.5 | 4 |
| 17 | Almonds | 28g | 6 | 2.9 |
| 18 | Flaxseeds | 28g | 5.5 | 0.5 |
| 19 | Tempeh | 28g | 5.3 | 2.5 |
| 20 | Spirulina | 9g (1 tablespoon | 5 | 1 |
| 21 | Sesame seeds | 28g | 5 | 2.6 |
| 22 | Eggs | 1 small (38g) | 4.8 | 0.3 |
| 23 | Walnuts | 28g | 4.3 | 2.1 |
| 24 | Brazil nuts | 28g | 4 | 1.3 |
| 25 | Chia Seeds | 28g | 4 | 1 |
| 26 | Quorn | 28g | 4 | 0.5 |
| 27 | Pinenuts | 28g | 3.9 | 2.7 |
| 28 | Pecan nuts | 28g | 2.6 | 1.1 |
| 29 | Firm Tofu | 28g | 2.3 | 0.2 |
| 30 | Macademia nuts | 28g | 2.2 | 1.5 |
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