0g added sugar, 5g of carbs
Low Carb Protein Powder
Plant protein with no added sugar and only a few grams of carbs per serving. Optimal has 5g of carbs and 26g of protein, so it fits easily into a low carb or keto plan.
4.9 average from 553 reviews
Carbs per serving
Total carbs / fiber
From each product's label.
Choose your protein
Optimal has the fewest carbs and the most protein. Foundational adds fruit, greens and adaptogens for a couple more grams of carbs.
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Optimal Plant Protein
Our simplest formula: organic pea and brown rice protein, vanilla and monk fruit.
- Protein
- 26g per serving
- Protein from
- Organic pea and brown rice
- Sweetened with
- Organic monk fruit
- Sugar
- 0g
- Certified
- Organic, Non-GMO, gluten-free
Best for: the most protein from the fewest ingredients.
$69.99$59.49 with subscribe & save
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Foundational Plant Protein
Plant protein plus organic greens, fruits and adaptogens in one shake.
- Protein
- 18g per serving
- Protein from
- Organic brown rice, pea and hemp
- Sweetened with
- Monk fruit
- Sugar
- Less than 1g
- Certified
- Non-GMO, gluten-free
Best for: one daily shake that covers more than protein.
$54.99$46.74 with subscribe & save
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From people who count their macros
4.9 average from 553 reviews of our proteins. Quotes from verified buyers.
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Best of the best!
“This is what I have been looking for forever. Until now, no protein powder has had the combination of high protein, extremely low carb, plant based and DELICIOUS!!! FITPPL just gained a lifelong customer!”
Dustin K.Verified buyer · Optimal Plant Protein -
Perfect macros
“I love this protein powder. Perfect balance of macro, very high in protein for low calories in general. No crap, not overly sweet or crazy flavors. Tastes naturally sweet from the blueberries, perfect addition to smoothies or just as is.”
Emilie P.Verified buyer · Foundational Plant Protein -
Healthy & Delicious
“Compared to most proteins, this one tastes the most natural while still delivering a very delicious taste. The calories and macros mix is ideal for whatever program you're on. I highly recommend, the only drawback is that it's hard to sip, I just want to chug!”
Kyle A.Verified buyer · Foundational Plant Protein
- 5g total carbs in a serving of Optimal, with 1g of fiber
- 0g added sugar in either of our proteins
- Under 50g carbs a day on a typical keto diet3
How many carbs are in protein powder?
Protein itself has no carbs, so the carbs in a protein powder come from what's added to it: sugar, flavorings, fillers, fruit and fiber. Mass gainers, made to add calories, can be very high in carbs. A simple protein powder usually has just a few grams.
Here are the carbs in each of our proteins, straight from the label:
| Per serving | Optimal, Vanilla | Foundational, Vanilla & Goji | Foundational, Cocoa & Blueberry |
|---|---|---|---|
| Total carbs | 5g | 6g | 7g |
| Fiber | 1g | 2g | 2g |
| Carbs minus fiber | 4g | 4g | 5g |
| Sugar | 0g | Less than 1g | Less than 1g |
| Added sugar | 0g | 0g | 0g |
| Protein | 26g | 18g | 18g |
| Calories | 150 | 100 | 100 |
Figures are from each product's label.12 Optimal has the most protein for its carbs. Foundational has a couple more grams of carbs from its fruit and greens.
Is it keto-friendly?
Typical keto diets keep carbs under 50g a day, and some go as low as 20g. Protein is kept moderate, at roughly 10% to 20% of calories, because the body can turn extra protein into glucose.3 A serving of Optimal, with 5g of total carbs and 0g of sugar, fits into that easily. Just count it toward both your carbs and your protein for the day.
Keto is a big change, and it isn't right for everyone. Harvard's Nutrition Source recommends talking with a doctor and a dietitian before starting, especially if you have a health condition.3
What about net carbs?
Many people on low carb diets count "net carbs," which usually means total carbs minus fiber. Nutrition Facts labels don't list net carbs, so you work them out yourself. By that count, Optimal and Foundational Vanilla & Goji each have about 4g per serving, and Cocoa & Blueberry has about 5g.12
Sweetened without sugar or sugar alcohols
Many low carb protein powders are sweetened with sugar alcohols like erythritol. Ours use only monk fruit, which is considered a no-calorie sweetener and is used in very small amounts because it's so sweet.4 There's no stevia, erythritol or sucralose in either protein. Read more about monk fruit protein powder and why we skip erythritol.
Low carb protein shake ideas
- Use a low carb liquid. Unsweetened almond or coconut milk, or water, add few carbs. Check the label, since sweetened versions add sugar.
- Pick berries over banana. A handful of raspberries or blackberries adds flavor with fewer carbs than a banana.
- Add fat for creaminess. A spoonful of almond or peanut butter, or some chia seeds, makes the shake thicker and more filling.
- Use cocoa or cinnamon for flavor. Unsweetened cocoa powder and cinnamon add taste without sugar.
Questions, answered
Carbs, keto and net carbs, explained.
How many carbs are in your protein powder?
Per serving, Optimal has 5g of total carbs with 1g of fiber, Foundational Vanilla & Goji has 6g with 2g of fiber, and Foundational Cocoa & Blueberry has 7g with 2g of fiber. All three have 0g of added sugar.
Is fitppl protein powder keto-friendly?
It can fit a keto diet. Typical keto plans keep carbs under 50g a day, and a serving of Optimal has 5g of total carbs and 0g of sugar. Count it toward your daily carbs and protein, and check with your doctor before starting keto.
Which of your protein powders has the fewest carbs?
Optimal Plant Protein, with 5g of total carbs and 1g of fiber per serving, along with 26g of protein.
Does monk fruit add carbs or calories?
Monk fruit extract is considered a no-calorie sweetener. Because it's so sweet, only a tiny amount is used.
What should I mix a low carb protein shake with?
Try unsweetened almond or coconut milk, or water, with a handful of berries and a spoonful of nut butter or chia seeds. Unsweetened cocoa powder and cinnamon add flavor without sugar.
Sources
- fitppl. Optimal Plant Protein Nutrition Facts.
- fitppl. Foundational Plant Protein Supplement Facts, Vanilla & Goji and Cocoa & Blueberry.
- Harvard T.H. Chan School of Public Health, The Nutrition Source. Diet review: ketogenic diet for weight loss. Updated September 2025.
- International Food Information Council. Everything you need to know about monk fruit sweeteners. Updated 2025.