I got me one of these adapters (RTL8127AF TXA403, with SFP+ cage); I haven't properly benchmarked it yet.

There's no driver support on macOS, and for Linux you'd need a bleeding edge kernel. Just trying to physically connect it (along with a connected SFP28 transceiver) to my Mac's Thunderbolt port using an external PCIe-to-TB adapter, macmon tells me a power draw of around 4.3 W, so it's not significantly less for half the bandwidth, but the card doesn't get hot at all.