Is edamame keto? : 4 Surprising Benefits of Edamame on a Keto Diet

Is edamame keto
Posted On: March 21st, 2023
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Is edamame keto? A Comprehensive Guide to Understanding the Nutritional Value of Edamame on the Ketogenic Diet

Are you following a ketogenic diet and wondering if edamame fits into your low-carb lifestyle? Edamame, a popular Asian snack, is known for its unique taste, nutritional value, and health benefits. This article will explore whether edamame is keto-friendly and how it can be incorporated into your diet.

What is edamame?

Edamame, also known as green soybeans, is a popular Japanese snack food. It’s made from immature soybeans that are still in their pods. Edamame is usually boiled or steamed and served with salt. It has a nutty and slightly sweet flavour and a firm, slightly crunchy texture.

Is edamame keto

Understanding the Ketogenic Diet

Before we dive into the nutritional value of edamame, let’s first understand what the ketogenic diet is. The ketogenic diet is a high-fat, low-carbohydrate diet that forces the body to burn fat for energy instead of carbohydrates. The goal is to achieve a state of ketosis, where the body produces ketones for energy instead of glucose.

The Nutritional Value of Edamame

Edamame, or soybeans, are a good source of protein, fiber, vitamins, and minerals. A one-cup serving of edamame contains 18 grams of protein, 8 grams of fiber, and is low in carbohydrates.

Macronutrients in Edamame

One cup of edamame (155 grams) contains:

  • Calories: 189
  • Protein: 18.5 grams
  • Fat: 8 grams
  • Carbohydrates: 14 grams
  • Fiber: 8 grams

Micronutrients in Edamame

Edamame is also a good source of vitamins and minerals, including:

  • Vitamin C: 26% of the Daily Value (DV)
  • Vitamin K: 52% of the DV
  • Folate: 121% of the DV
  • Iron: 16% of the DV
  • Magnesium: 24% of the DV

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Is edamame keto

Is edamame keto-friendly?

Let’s find out if edamame is keto-friendly now that we are aware of the nutritional value of the vegetable. Depending on the demands of the individual, the ketogenic diet typically restricts carbohydrate consumption to 20–50 grams per day.

For some keto dieters, the 14 grams of carbohydrates in one cup of edamame may seem high. However, edamame also has a lot of fibre, which might reduce the amount of net carbohydrates. By deducting the fibre from the total carbohydrates, net carbohydrates are computed. One cup of edamame contains 6 grams of net carbohydrates in this instance, making it a healthy snack for anyone on a ketogenic diet.

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Is edamame keto

Benefits of Edamame on a Keto Diet

Edamame, aside from its low-carb and keto-friendly properties, bestows an array of healthful boons. A few of these perks include:

  • High in protein: The high plant-based protein content of edamame makes it a perfect food for vegetarians and vegans.
  • Rich in fiber: Edamame, the soybean pod renowned for its keto-friendly and low-carb qualities, contains both soluble and insoluble fiber. These types of fiber promote good digestive health and can decrease the susceptibility to chronic illnesses.
  • Good source of essential vitamins and minerals: In addition, edamame is a bountiful source of fundamental vitamins and minerals, including but not limited to folate, vitamin K, and iron.
  • May reduce the risk of heart disease: Edamame pods also boast a vital component known as isoflavones. These compounds can potentially enhance cholesterol levels and decrease the possibility of developing cardiovascular diseases.

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Is edamame keto

How to Incorporate Edamame into a Keto Diet

Let’s look at how you might include edamame in your meal plan now that we’ve proven that it is keto-friendly. Here are some delectable and simple methods to enjoy edamame while adhering to your keto restrictions:

  • Edamame Salad: Combine cooked edamame with avocado, a variety of green leafy vegetables, and a vinaigrette and olive oil dressing. This is a great alternative for a light lunch or side dish.
  • Edamame Hummus: To make a creamy and delectable dip, combine cooked edamame with tahini, garlic, lemon juice, and olive oil. Serve alongside keto-friendly vegetables like bell peppers, celery, and cucumber.
  • Edamame Stir-Fry: Edamame is sautéed with low-carb vegetables like peppers, mushrooms, and broccoli. A sauce composed of coconut aminos, ginger, and garlic is then added on top. Serving this dish over cauliflower rice will make it filling and enjoyable.

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Is edamame keto

Keto-Friendly Edamame Recipes

  • Spicy Edamame: In a pan, heat some oil and sauté minced garlic and ginger. Add cooked edamame and toss with some soy sauce, chilli flakes, and sesame oil.
  • Edamame Hummus: Blend cooked edamame, tahini, lemon juice, and garlic until smooth. Add some olive oil to get a creamy texture.
  • Edamame Salad: Mix cooked edamame with chopped tomatoes, red onions, and avocado. Add some lime juice and salt to taste.

How to Make Spicy Keto Edamame

It takes little time to prepare spicy keto edamame. Start by getting a bag of frozen edamame from your neighbourhood supermarket. The edamame should then be defrosted by being soaked in warm water for a short while.

After the edamame has thawed, add a tablespoon of olive oil and heat the skillet over medium-high heat. After the edamame is gently toasted, add it to the skillet and simmer for 5-7 minutes.

Next, season the skillet with your preferred ingredients. For a spicy kick, we suggest combining a combination of chilli powder, garlic powder, and sea salt. Cook the edamame for an additional 1–2 minutes after stirring to ensure that the spice is distributed evenly.

As an immediate nutritious snack that will keep you satisfied and energised, serve the spicy keto edamame.

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Is edamame keto

The Nutritional Value of Spicy Keto Edamame

Edamame is a fantastic source of protein for anyone following a ketogenic diet because it has about 18 grams of protein per cup. Edamame has a low carbohydrate content as well; one cup has only 8 grams of net carbs.

Vitamin K, iron, and folate are just a few of the vital nutrients found in edamame. These vitamins and minerals are important for maintaining a balanced diet and can guard against nutrient shortages.

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Is edamame keto


Edamame is a wholesome and suitable snack for the keto diet, so you may include it in your low-carb diet. Edamame is a great food choice for people on a ketogenic diet because of its high protein, fibre, and net carbohydrate content. You may achieve your keto goals while still savouring edamame’s distinct flavour and array of health advantages by experimenting with various recipes.


Is edamame high in protein?

Edamame is a reliable source of protein, yes. 18 grams of protein may be found in one cup of edamame.

Can edamame be eaten on a low-carb diet?

Absolutely, edamame is acceptable on a low-carbohydrate diet. While it has carbohydrates, it has a relatively low net carbohydrate content and is high in protein and fibre, which can help decrease the absorption of carbohydrates and increase satiety. When eaten in moderation as part of a well-balanced meal, edamame can be a healthy addition to a low-carb diet. But before beginning any new diet, it’s crucial to monitor your overall carbohydrate intake and speak with a medical expert.

Is edamame a good source of fiber?

Yes, edamame is high in fiber. One cup of edamame contains 8 grams of fiber.

Can I eat edamame every day on a ketogenic diet?

Yes, you can eat edamame every day on a ketogenic diet as long as you stay within your daily carbohydrate limit.

Are there any potential side effects of consuming edamame?

Edamame is generally regarded as safe to eat; however, because of its high fibre content, some people may experience bloating, gas, or stomach discomfort.

Is edamame carbs?

Edamame really does include carbs.

Is edamame a carb or protein?

Although edamame is a fantastic source of plant-based protein, it also contains both carbs and protein.

Edamame carbs keto?

Due to its low net carb content and high protein and fibre content, edamame can be included in a ketogenic diet. Nonetheless, it needs to be included in a well-balanced diet and eaten in moderation.

Carbs in shelled edamame?

Depending on whether the edamame is shelled or unshelled, the amount of carbohydrates can change. The average amount of carbohydrates in a cup of shelled edamame is 10–14 grams.

Edamame carbs and fiber

With roughly 4 grams of fibre per cup, edamame is a good source of dietary fiber. This may facilitate satiety by reducing the pace at which carbohydrates are absorbed.