Is Edamame Keto Friendly? 5 Reasons It’s The Ideal Low-Carb Snack

Introduction: Is Edamame Keto Friendly?

Picture this: You’re looking for a tasty snack at a Japanese restaurant with your friends. As you peruse the menu, your eyes land on a plate of bright green beans that look like they’re about to burst out of their pods. Congratulations, you’ve just discovered edamame!

Edamame is a snack enjoyed in Japan for centuries, but in recent years, it has gained popularity worldwide. What makes edamame so unique? For one, it’s a delicious and satisfying snack that can be enjoyed on its own or as part of a larger meal. But beyond that, edamame is a low-carb snack option perfect for those seeking a healthy diet.

So how does edamame fit into a low-carb diet? and why it has become such a popular snack choice in recent years. In this article, we’ll explore the nutritional profile of edamame, explain why it’s considered a keto-friendly food, and provide tips for incorporating it into your diet. Whether you’re a fan of Japanese cuisine or just looking for a healthy snack option, you will want to take advantage of the many benefits of edamame.

Research has shown time and time again that what we eat has a significant impact on our overall health and well-being. The adage “you are what you eat” couldn’t be more accurate. To learn more about the connection between food and health, check out my recent blog post: ‘You Are What You Eat: The Importance of a Healthy Diet.

What is a Keto Diet?

Custom Keto Diet

The ketogenic diet has been used for decades to treat epilepsy, but its popularity has recently skyrocketed as a weight loss tool. The diet works by limiting the carbohydrates you consume, typically to less than 50 grams daily (1), and increasing your intake of healthy fats. This forces your body to burn fat for fuel instead of glucose, leading to weight loss & other health benefits.

Keto-friendly foods include high-fat meats, low-carb vegetables like leafy greens and cauliflower, nuts and seeds, and dairy products like cheese and butter. Avoid sugary drinks and snacks, bread, pasta, and other high-carb foods. while the diet can be challenging to follow at first, many people feel more satiated & energized on a keto diet and see significant improvements in their health.

Nutritional Profile of Edamame

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In addition to being a good source of protein and fat, edamame also contains fibre, which is essential for maintaining good digestive health. One cup of edamame provides about 8 grams of fibre(2), around 30% of the recommended daily intake. The edamame’s high fibre content also helps slow carbs absorption, which can help prevent blood sugar spikes and crashes.

Edamame stands out as a healthy option compared to other common snack foods. For example, a serving of potato chips contains around 15 grams of carbs and only 2 grams of protein, while a serving of popcorn contains about 20 grams of carbs & only 3 grams of protein. By comparison, edamame is a much better choice for those looking to snack without derailing their keto diet.

It’s important to note that while edamame is low in carbs, it does contain some carbohydrates. however, these carbs are primarily fibre, which is not digested by the body and does not contribute to blood sugar levels like other carbs. This means that edamame can be enjoyed in moderation as part of a keto diet.

Looking for ways to support your keto diet? Remember the importance of proper supplementation! Check out my post on the Best Multivitamin for Keto Diet to learn more about this must-have supplement for any keto dieter.

Why edamame is keto-friendly

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Edamame is a keto-friendly food because it is low in carbs, fat, and protein. as a snack, it provides a good balance of macronutrients for those following a keto diet. The low carb content of edamame is a significant factor in why it’s considered keto-friendly. By consuming fewer carbs, the body can enter into ketosis, which is the state where it burns fat for fuel instead of carbohydrates.

One cup of edamame has about 8 grams of carbs, making it a great low-carb snack. Additionally, it contains 17 grams of protein and 8 grams of fat(2), which fits well within the framework of a keto diet. Protein is essential for building & repairing tissues, while fat is necessary for energy and satiety. Edamame provides both in a keto-friendly package.

Compared to other soybean products, edamame has a relatively low carb content. For example, one cup of soybeans has around 57 grams of carbs, while one has about 6 grams of tofu. Edamame falls somewhere in between, making it an excellent option for those looking for a soy-based snack without a high-carb content. Additionally, edamame pasta is a keto-friendly alternative to traditional pasta because it’s made from edamame flour & has a low-carb range. It’s a great way to enjoy a pasta dish while sticking to a keto diet.

Five reasons why edamame is the perfect low-carb snack

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Edamame is a fantastic snack choice for those following a low-carb diet, and here are five reasons why.

Reason #1: High in protein and low in carbs

Edamame is a great source of protein, making it an excellent snack for those looking to increase their protein intake. Protein is essential for building & repairing tissues, as well as for maintaining muscle mass. With about 17 grams of protein per cup, edamame is a satisfying and filling snack that can help keep you feeling full for extended periods.

In addition to being high in protein, edamame is also low in carbs. This makes it an ideal snack choice for those following a low-carb or keto diet. Carbohydrates are the body’s primary energy source, but consuming too many carbs can lead to weight gain and other health problems. by choosing snacks low in carbs, such as edamame, you can help your body stay in a state of ketosis, which burns fat for fuel instead of carbohydrates.

Furthermore, edamame’s high protein and low carb count make it a great post-workout snack. After exercising, it’s essential to refuel your body with nutrients that will help it recover and build muscle. edamame is an excellent choice because it contains protein and carbs, which can help replenish your energy stores and promote muscle repair and growth.

Reason #2: Contains fibre for improved digestion

Regarding maintaining a healthy gut, fibre is a crucial component of our diet. Thankfully, edamame is an excellent source of fibre, making it a perfect low-carb snack for those looking to improve their digestion. fibre helps to keep our digestive system running smoothly by promoting regular bowel movements & preventing constipation.

In addition to promoting regularity, fibre also helps keep us fuller for extended periods, which can benefit those on a weight-loss journey. By helping to control appetite and reducing the risk of overheating, edamame’s fibre content can help individuals maintain a healthy weight & promote overall wellness.

But that’s not all – fibre has also been linked to numerous other health benefits, such as reducing the risk of heart disease, improving blood sugar control, and even lowering the risk of certain types of cancer. we can reap these health benefits by incorporating fibre-rich foods like edamame into our diet.

Reason #3: Rich in micronutrients like folate, vitamin K, and iron

Edamame is a low-carb and high-protein snack and a rich source of various micronutrients(3). One cup of edamame contains about 121 micrograms of folate, essential for cell growth and development, making it an excellent choice for pregnant women. it also has about 36% of the recommended daily vitamin K intake, which helps with blood clotting and maintaining bone health.

Furthermore, edamame is an excellent iron source, a mineral essential for transporting oxygen throughout the body. One cup of edamame contains about 2.7 milligrams of iron, about 15% of the recommended daily intake for women and about 34% for men(3). iron is essential for women, who are more likely to suffer from iron deficiency anaemia.

In addition to folate, vitamin K, and iron, edamame is a good source of other micronutrients like magnesium, phosphorus, and potassium. These minerals are essential in various bodily functions, including muscle & nerve function, maintaining bone health, and regulating blood pressure. incorporating edamame into your diet can be a delicious way to increase your intake of these essential micronutrients.

Reason #4: Easy to prepare and portable

Convenience is vital in snacking, and edamame certainly delivers in that regard. It is easy to prepare and portable, making it the perfect snack to take on the go. All you need to do is steam or boil the edamame pods for a few minutes, and you’re good to go. you can also season them with different spices & seasonings for added flavour.

Because of its portability, edamame is an excellent snack on the go or travelling. Pack a small container of edamame pods in your bag, and you’ll have a healthy and satisfying snack at your fingertips whenever needed. It’s a great alternative to unhealthy, processed snacks that are often high in carbs & low in nutrients.

In addition to being easy to prepare and portable, edamame is versatile. It can be enjoyed as a snack, added to salads and stir-fries, or used as a base for dips and spreads. the possibilities are endless, and the versatility of edamame makes it a great ingredient to have on hand in the kitchen.

Reason #5: Versatile and delicious

One of the great things about edamame is its versatility. It can be enjoyed in many different ways, from boiled & salted to added to salads, stir-fries, or even blended into a dip. You can experiment with other seasonings and spices to create unique flavour combinations.

In addition to its versatility, edamame is also a delicious snack. Its nutty, slightly sweet flavour is satisfying & makes for a great savoury snack. It’s also a popular ingredient in many Asian cuisines, often used in soups, stews, and noodle dishes.

Whether you’re looking for a simple, healthy snack or a versatile ingredient to add to your favourite dishes, edamame is a great option. with its low-carb, high-protein content & rich nutritional profile, it’s easy to see why edamame has become a popular snack choice for those following a keto diet.

How to incorporate edamame into a keto diet

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If you’re following a keto diet, edamame is a great food to incorporate into your meals and snacks. There are many ways to enjoy this versatile legume while keeping your carb intake low. For example, you can add edamame to salads or use it as a dip for vegetables like cucumbers or bell peppers. another delicious way to enjoy edamame is by roasting it with spices for a crunchy snack.

Practising portion control & tracking your macros is essential when incorporating edamame into your keto diet. while edamame is relatively low in carbs, it still contains some, so you want to ensure you’re not exceeding your daily carb limit. A serving size of edamame is about 1/2 cup, with around 8 grams of carbs. Investigate this into your daily carb count & adjust your portion size accordingly.

Soybean products like edamame are keto-friendly because they are low in carbs, protein, and fat. Soybeans contain all the essential amino acids, making them a complete protein source. they are also a good source of healthy fats, including omega-3 fatty acids. Additionally, soybeans contain fibre, which can help promote satiety & aid digestion. Soybeans are also a good source of micronutrients like folate, vitamin K, and iron. Incorporating soybean products like edamame into your keto diet can provide various health benefits while keeping your carb intake low.

Here are a few keto-friendly edamame recipes to try:

  1. Edamame Hummus:
    • Ingredients:
    • 2 cups cooked edamame
    • 1/4 cup tahini
    • 1/4 cup lemon juice
    • Two cloves garlic, minced
    • 1/2 tsp cumin
    • 1/2 tsp salt
    • 1/4 tsp paprika
    • 2-3 tbsp olive oil
    • Instructions:
    • Blend the edamame, tahini, lemon juice, garlic, cumin, salt, and paprika in a food processor until smooth.
    • While the food processor is running, drizzle in the olive oil until the hummus is creamy and smooth.
    • Serve with low-carb veggies like cucumber, celery, or bell peppers.
  2. Spicy Garlic Edamame
    • Ingredients:
    • 2 cups cooked edamame
    • 2 tbsp olive oil
    • Three cloves garlic, minced
    • 1/2 tsp red pepper flakes
    • 1/2 tsp salt
    • 1/4 tsp black pepper
    • 1 tbsp soy sauce
    • Instructions:
    • In a large skillet, heat the olive oil over medium heat.
    • Add the garlic & red pepper flakes, and sauté for 1-2 minutes, until fragrant.
    • Add the cooked edamame to the skillet & sprinkle with salt and black pepper.
    • Drizzle with soy sauce & toss to coat the edamame evenly.
    • Cook for 2-3 minutes, until the edamame, is heated through and slightly browned.
    • Serve hot as a snack or side dish.
  3. Edamame Salad
    • Ingredients:
    • 2 cups cooked edamame
    • 1 cup cherry tomatoes, halved
    • 1/2 cup red onion, diced
    • 1/4 cup chopped fresh parsley
    • 1/4 cup chopped fresh mint
    • 2 tbsp olive oil
    • 2 tbsp lemon juice
    • Salt and pepper to taste
    • Instructions:
    • InCombinehe edamame, cherry tomatoes, red onion, parsley, and mint in a large bowl.
    • Whisk together the olive oil, lemon juice, salt, and pepper in a separate bowl to make the dressing.
    • Drizzle the dressing over the salad & toss to coat evenly.
    • Serve chilled as a refreshing side dish or light lunch.

These recipes are easy to make and take less than 30 minutes to prepare. They are also flavorful & keto-friendly, making them a great addition to any low-carb diet.

The Custom Keto Diet: A Personalized Approach to Keto

Custom Keto Diet

If you’re serious about following a keto diet and want to achieve your health and weight loss goals, the Custom Keto Diet program may be what you need. This program offers a personalized approach to keto, tailoring your diet to your specific needs and preferences.

The Custom Keto Diet starts with a detailed questionnaire about your food preferences, lifestyle, and weight loss goals. Based on your answers, the program creates a customized meal plan tailored to your unique needs. the meal plan includes a variety of delicious and nutritious foods, including edamame, that are designed to keep you feeling full and satisfied while still supporting your keto goals.

The program also includes helpful resources, such as shopping lists, recipe guides, and access to a community of like-minded individuals who can offer support and encouragement. With the Custom Keto Diet, you’ll have everything you need to succeed on your keto journey.

So, if you’re ready to take your keto journey to the next level, consider trying the Custom Keto Diet. With its personalized approach & delicious meal plans, you’ll surely see results and enjoy the process.


In conclusion, edamame is a nutritious & keto-friendly snack with protein, fibre, and micronutrients like folate, vitamin K, and iron. It is also low in carbs and calories, making it an excellent option for those following a keto or low-carb diet. Its versatility in preparation and delicious taste make it a great addition to any healthy snacking routine.

There are many creative & tasty ways for those looking to incorporate edamame into their keto diet. Adding it to salads, using it as a vegetable dip, or roasting it for a crunchy snack are just a few examples. However, it’s important to remember the importance of portion control and tracking macros when incorporating any food into a keto diet.

In addition to its benefits for those following a keto diet, edamame’s low-calorie nature makes it a potential ally in weight loss efforts. Its high protein & fibre content can help keep you full and satisfied, while its low-calorie count can help you stay within your daily calorie goals. All in all, edamame is a delicious and nutritious snack that is worth trying.

Reference :

(1) How Many Carbs Should You Eat per Day to Lose Weight?

(2) Snack on Edamame for Protein, Healthy Fats, and Nutritional Benefits

(3) Edamame Nutrition Facts and Health Benefits

Joseph Emb
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Hi there! I'm Joseph Emb, a nutritionist and certified personal trainer passionate about helping people reach their health and fitness goals. With over ten years of experience in the health and wellness industry, I've accumulated a great deal of knowledge that I love to share with my readers. I have a degree in exercise science and am proud to have been featured in reputable publications such as Men's Health and Women's Fitness. My goal with my blog is to inspire and empower others to take control of their health and live happier healthier lives.