• Tofu (½ block / ~200g): ~20–28g

• Tempeh (150g): ~25–30g

• Edamame (1 cup): ~17g

• Lentils (1 cup cooked): ~18g

• Chickpeas (1 cup cooked): ~14–15g

• Black beans / kidney beans (1 cup cooked): ~14–15g

• Split peas (1 cup cooked): ~16g

• Seitan (100g): ~20–25g (very high)

• Soy milk (1 cup): ~7–9g

• Pea protein milk (1 cup): ~8–10g

• Vegan protein powder (1 scoop): ~20–30g

• Hemp hearts (3 tbsp): ~10g

• Pumpkin seeds (¼ cup): ~8–10g

• Peanut butter (2 tbsp): ~7–8g

• Almonds (¼ cup): ~6g

• Chia seeds (2 tbsp): ~4–5g (plus fiber/omega-3)

• Nutritional yeast (2 tbsp): ~8g

• Quinoa (1 cup cooked): ~8g

Vegetables that are higher-carb
These are your “veg carbs” (great for energy, still nutrient-dense):

• Potatoes (white/red/yellow)

• Sweet potatoes / yams

• Squash (butternut, acorn, kabocha)

• Corn

• Beets

• Carrots

• Parsnips

• Peas (green peas)

• Plantain (more fruit, but used like a starch)

• Jerusalem artichokes (sunchokes)

Non-starchy vegetables (very low-carb, high volume)
Great for fullness, gut health, minerals:

• Leafy greens: kale, spinach, chard, romaine

• Crucifers: broccoli, cauliflower, cabbage, Brussels sprouts

• Zucchini, cucumber

• Mushrooms

• Bell peppers

• Asparagus

• Green beans

• Tomatoes

• Celery

• Onions, garlic

• Eggplant

Fruits as carbs (quick energy + antioxidants)
Higher-carb fruits (more “fuel” per bite):

• Bananas

• Mango

• Grapes

• Pineapple

• Cherries

• Apples

• Pears

• Oranges / mandarins

• Dates, raisins, dried fruit (very concentrated)

Lower-sugar fruits (still carbs, but lighter):

• Berries (blueberries, raspberries, strawberries, blackberries)

• Kiwi

• Peaches / plums

• Watermelon / cantaloupe

Whole-food “base carbs” (still plants, super useful)
If you’re building meals and want reliable energy:

• Oats

• Rice (brown/white/jasmine)

• Quinoa

• Buckwheat

• Barley

• Whole-wheat pasta

• Whole grain bread

• Tortillas (corn/whole wheat)

• Polenta

Legumes count as carbs too (and protein)

• Lentils, beans, chickpeas (high carb + high protein + high fiber)

Quick way to build a balanced vegan plate

• 1 “base carb”: potato/squash/rice/oats/fruit

• 1 “protein”: tofu/tempeh/lentils/beans/seitan

• 2–3 “volume veg”: greens + crucifers + colorful veg

• 1 “fat”: olive oil, avocado, tahini, seeds, nuts

If you tell me what you’re optimizing for (fat loss, energy, athletic performance, gut comfort), I’ll give you a short “carb dial” — which carbs to emphasize, which to keep smaller, and what timing works best for you.

Vegan fats break down into a few “families.” If you hit a bit from each, you’re set.

Whole-food vegan fat sources
Nuts

• Almonds, walnuts, cashews, pistachios, pecans, Brazil nuts
  Seeds

• Chia, flax, hemp hearts, pumpkin seeds, sunflower seeds, sesame
  Nut/seed butters

• Peanut butter, almond butter, tahini (sesame), sunflower seed butter
  Avocado + olives

• Avocado, olives
  Oils (useful but calorie-dense)

• Extra virgin olive oil (best all-round)

• Avocado oil (high-heat cooking)

• Canola (neutral; has some omega-3)

• Flax oil (only cold, never heat)

Omega-3 “must haves” (important on vegan diets)
ALA sources (daily)

• Ground flax (1–2 tbsp/day)

• Chia (1–2 tbsp/day)

• Hemp hearts (2–3 tbsp/day)

• Walnuts (¼ cup)

Optional but excellent: algae omega-3 (DHA/EPA)

• Especially helpful if you rarely eat flax/chia/hemp, or for brain/heart support.

Saturated fats (keep moderate)

• Coconut oil, coconut milk/cream

• Cacao butter
  These aren’t “bad,” just easy to overdo if you’re trying to lean out.

Simple daily fat targets (easy mode)
Pick 1–2 per day:

• 1 tbsp ground flax or chia

• 2–3 tbsp hemp hearts

• ¼ cup nuts

• ½ avocado

• 1–2 tbsp tahini or nut butter

• 1 tbsp olive oil (for cooking or dressing)

If fat loss is the goal, fats are the easiest lever to overshoot (because they’re so calorie-dense).