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Is Edamame Keto-Friendly?

Edamame on a kitchen counter

Is Edamame Keto-Friendly?" you may wonder as you explore the best food options for your ketogenic diet.

The answer is a resounding yes! Edamame is not only keto-friendly, but it's also packed with a wealth of nutrients.

In this article, we're going to delve into the nitty-gritty of Edamame's carb content, discuss how you can incorporate it into your keto diet, and highlight its nutritional benefits.

From snacking ideas to keto-compatible alternatives, we've got you covered.

So, let's jump right in and explore the world of Edamame in relation to a keto diet.


  • Yes, Edamame is keto-friendly due to its low net carb content.
  • Edamame is nutritionally rich, packed with protein, fiber, and essential vitamins and minerals.

Is Edamame Keto-Friendly?

Yes, Edamame is keto-friendly. The green soybeans, known as Edamame, have 2.81g of net carbs per 100g, making it suitable for most individuals following a ketogenic diet.

Edamame's low carbs content is what primarily makes it keto-friendly. For reference, a ketogenic diet typically limits carb intake to around 20-50g per day. Considering that a 100g serving of Edamame contains only 2.81g of net carbs, it's evident that this food item can be accommodated comfortably within these boundaries. Coupled with its rich nutritional profile, Edamame is a compelling choice for those on a keto diet.

Can You Have Edamame on a Strict Keto Diet?

Absolutely, Edamame fits into a strict keto diet. A strict ketogenic diet is characterized by an intake of less than 20g of carbs per day. Given that a 100g serving of Edamame contains only 2.81g of net carbs, it can easily fit into such a diet.

Some individuals choose a less strict low-carb or keto diet, limiting their carb intake to about 30-50g of net carbs per day. For them, incorporating Edamame into their diet is even easier due to its minimal carb count.

Carbs In Edamame

Edamame contains 2.81g of net carbs per 100g. This low net carb count makes it a viable option for those following a ketogenic diet.

Edamame Nutrition Facts

Edamame, a form of young soybeans, is nutrient-dense. A 100g serving provides 122 calories, made up of 11g protein, 5g fat, and 9g carbohydrates. Unlike many plant proteins, the protein in Edamame is 'complete', meaning it contains all nine essential amino acids.

Let's delve deeper into these macronutrients. The fat in Edamame is primarily unsaturated, with 1g of saturated fat and 2g each of monounsaturated and polyunsaturated fats. This kind of 'good' fat is beneficial for heart health. The carbohydrates are largely made up of dietary fibre (5g), contributing to gut health.

Edamame is also a source of vital micronutrients. It's rich in Vitamin K (25 μg), crucial for blood clotting and bone health. It provides Calcium (63 mg) and Iron (2.3 mg), essential for bone structure and oxygen transport, respectively. Other notable minerals include Magnesium (64 mg), Phosphorous (169 mg), and Potassium (436 mg).

Edamame's standout nutrient is its high Isoflavone content. These plant compounds may have various health benefits, from bone health to relieving menopause symptoms. Not many foods contain this special component, making Edamame unique.

Nutrient NameAmount and Unit per 100g
Net Carbs 2.81g
Carbohydrate, by difference 7.61g
Fiber, total dietary 4.8g
Total fats 4.73g
Protein 11.22g
Sodium, Na 6.0mg
Potassium, K 482.0mg
Magnesium, Mg 61.0mg
Calcium, Ca 60.0mg
Vitamin B-6 0.14mg
Vitamin C, total ascorbic acid 9.7mg
Vitamin E (alpha-tocopherol) 0.72mg
Vitamin K1 31.4ug
Copper, Cu 0.32mg
Iron, Fe 2.11mg
Phosphorus, P 161.0mg
Zinc, Zn 1.32mg
Betaine 0.7mg
Manganese, Mn 1.01mg
Thiamin 0.15mg
Riboflavin 0.26mg
Niacin 0.92mg
Pantothenic acid 0.54mg
Folate, total 303.0ug
Choline, total 56.0mg
Calories 109.0kcal
Water 75.17g
Tryptophan 0.12g
Threonine 0.31g
Isoleucine 0.28g
Leucine 0.7g
Lysine 0.7g
Methionine 0.13g
Cystine 0.12g
Phenylalanine 0.46g
Tyrosine 0.32g
Valine 0.3g
Arginine 0.68g
Histidine 0.25g
Alanine 0.42g
Aspartic acid 1.27g
Glutamic acid 1.9g
Glycine 0.41g
Proline 0.65g
Serine 0.63g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Edamame on a Keto Diet

Edamame is packed with nutrients that can contribute positively to a Keto diet. It is rich in protein, dietary fiber, and essential vitamins and minerals like potassium, magnesium, and Vitamin C. The high protein content supports muscle health, while the fiber aids digestion. Essential minerals contribute to various bodily functions like nerve function and immune health.

Incorporating Edamame into Your Keto Meal Plan

  1. Enjoy as a snack: Edamame can be steamed and lightly salted, making it a perfect low-carb snack for those mid-day cravings. Just remember to keep an eye on portion sizes to maintain your carb limits.
  2. Use in salads: Add boiled Edamame to your salad for an additional source of protein and healthy fats. It pairs well with leafy greens, cherry tomatoes, and a drizzle of olive oil.
  3. Create a Edamame stir-fry: Saute Edamame with other keto-friendly vegetables like bell peppers and zucchini. You could add a protein source like chicken or tofu for a complete meal.

Keto-Compatible Alternatives for Edamame

  1. Avocados: This creamy fruit is a keto-favorite due to its high healthy fats and low carb content. It can be used in salads or as a base for guacamole, serving as a flavorful alternative to Edamame.
  2. Broccoli: With slightly fewer carbs than Edamame, broccoli can be a great alternative. It can be steamed, roasted, or used in stir-fries, similar to how you would use Edamame.
  3. Spinach: This leafy green is rich in vitamins and minerals, with a notably lower carb count than Edamame. It can be used in salads, sautéed as a side dish, or added to low-carb smoothies.

Concluding Thoughts on Edamame and Keto

To sum up, Edamame is a versatile and nutritious addition to a ketogenic diet, with its low net carb content and rich profile of vitamins, minerals, and protein. It fits easily into a strict keto regime of less than 20g of carbs per day and offers a range of ways to be incorporated into your meal plans, from snacking to salads to stir-fries.

While its nutritional benefits are clear, be mindful of portion sizes to keep within your daily carb limits. And don't forget to try out keto-friendly alternatives, such as avocados, broccoli, and spinach, to keep your diet varied and enjoyable.

Explore our Is It Keto Knowledge Hub.

Are Legumes Keto-Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

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Frequently Asked Questions

Absolutely! Edamame is low in net carbs and can fit well within the daily carb limit of a typical ketogenic diet.

One cup of prepared Edamame contains about 8 grams of net carbs, which makes it keto-friendly when consumed in moderation.