Is Edamame Keto and Carbs in Edamame
on Feb 16, 2023
This post may contain affiliate links. Please read my disclosure policy.
Wondering if you can have edamame on a keto diet? Need to know the carb count for these tasty green soybeans? Although legumes are usually a no-go on keto, edamame is a unique exception to this rule. Keep reading to learn more.
You’ll find edamame on the menu at most Japanese, Chinese and other Asian restaurants. They can be served steamed, boiled or fried and are usually enjoyed as an appetizer.
In this article, we’re covering everything you need to know about having edamame on a ketogenic diet.
What Is Edamame?
Edamame is young, green soybeans. The beans are soft and chewy, as opposed to the firm, dry beans from a more mature plant.
Like peas, lentils and other kinds of beans, edamame is considered a legume. It’s a popular ingredient in Asian cuisines and can be eaten on its own as a snack or incorporated into stir-fries, salads, and sushi.
It is often served in pods, but can also be shelled prior to serving.
Is Edamame Keto?
Unlike most legumes, edamame can easily fit into your keto diet. According to USDA, one cup (160 grams) serving has only 5.8 grams of net carbs.
This amount can easily fit into your keto diet. In contrast, a similar serving of chickpeas contains a whopping 17.5 grams of net carbs.
If you’re on a keto diet, it’s perfectly fine to have a serving of edamame as a snack or appetizer. With their low carb count, these beans are unlikely to knock you out of ketosis.
How Many Net Carbs In Edamame?
Generally speaking, legumes aren’t a great option for people on a ketogenic diet. Lentils, chickpeas and black beans are all very high in carbs. Luckily, edamame is a tasty and keto-friendly option since they’re low in carbs and high in fibre.
| ½ Cup Edamame | Net Carbs |
| Raw (59 grams) | 1.66g |
| Cooked (80 grams) | 2.9g |
Health Benefits
Besides its low carb content, edamame offers quite a few nutritional benefits. Both the beans and the pod are packed with vitamins C and K, as well as minerals like iron and potassium. Its high fiber content helps to keep you full while improving digestion.
As a low GI food, edamame is suitable for diabetics since it won’t cause your blood sugar to spike.
These beans are also a healthy source of plant-based protein with 9 grams per ½ cup serving.
Nutrition Facts
How Many Carbs In Edamame?
According to nutrition information from the USDA, one cup of edamame beans provides about 14 grams of carbs. When you subtract the 8 grams of dietary fiber, you’re left with less than 6 grams of net carbs. To put that in context, you’d be getting 40 grams of carbs from a cup of lentils and 45 grams for a cup of chickpeas.
Thanks to its low sugar content of 3.4 grams per cup, edamame is a healthy choice for diabetics. With its low glycemic index and slow rate of glucose absorption, these beans won’t cause your blood sugar to spike.
Fats
Edamame is considered a low-fat food, providing 8 grams of fat per cup. Most of its fat content consists of healthy unsaturated fats.
Protein
Edamame is a healthy source of plant-based protein. One cup provides 18.4 grams, which is about as much as a 3oz serving of salmon. Like other soy-based foods, edamame is known as a complete protein because it provides all nine amino acids. This makes it a great option for vegans and vegetarians.
Calories
There are 188 calories in a cup (160 gram serving) of cooked edamame pods. In terms of its macros composition, edamame is quite balanced, with equal amounts of protein, fats and carbs.
How to Prepare Edamame for A Keto Diet
Edamame can simply be eaten raw, lightly salted or dipped in soy sauce. On its own, edamame makes a tasty, low carb appetizer or snack. Other delicious ways to enjoy it include boiled, steamed or sauteed in olive oil with a few garlic cloves. Shelled edamame can be incorporated into stir-fries and salads for an extra dose of protein.
These versatile beans can even be turned into low-carb noodles for all your favorite pasta dishes.
Keto Edamame Substitutes
If you can’t find edamame, look for green beans and black soybeans. These keto-approved legumes are both only 2 grams of net carbs per ½ cup serving.
Other low carb options include veggies like mushrooms, bell peppers and eggplant. For keto-friendly protein options, go for fish, shrimp or ground meats. For snacks, try pumpkin seeds, hazelnuts and macadamia nuts.
Is Edamame Good for Losing Weight?
With its low-carb and low-calorie status, edamame is a great addition to your weight loss diet. Weight loss happens when you’re in a state of caloric deficit (i.e. burning more calories than you’re consuming). Paired with other low calorie foods and exercise, these healthy beans can help you achieve your weight loss goals.
For those trying to lose weight, edamame is a great snack to have between meals. Since it’s high in fiber, edamame helps you to feel fuller for longer, so you’re less likely to give in to cravings.
You May Also Like
- Are Green Beans Keto and Carbs in Green Beans
- Is Asparagus Keto and Carbs in Asparagus
- Are Almonds Keto and Carbs in Almonds
Keto Edamame Recipe
Ingredients
- 14 ounces edamame, fresh or frozen
- 1 tablespoon coconut oil
- 2 teaspoons minced garlic
- 3 tablespoons soy sauce
- salt, to taste
Instructions
- Add edamame into a microwave-friendly bowl. Cover with a lid and microwave for 3 to 5 minutes until fully cooked.
- Add coconut oil to a skillet over medium heat.
- Once warm, add garlic and saute for about 30 seconds or until fragrant.
- Add soy sauce and cooked edamame. Toss to coat thoroughly. Season with salt to taste.
- Serve and enjoy!
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
