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Edamame Carbs | The Low-Carb Superfood

by Muhammad Nabeel
Published: Last Updated on 105 views
Is Edamame A Vegetable | Unraveling the Debate

Edamame carbs is a trendy and nutritious snack that people love to munch on these days. It’s a traditional Japanese food that’s made by picking immature soybeans before they mature fully. People generally eat edamame in their pod, either as a snack or while cooking dishes.

However, many folks fret over its carb content. Therefore, we’re going to delve deeper into the carbs found in edamame and how they can contribute to maintaining a healthy diet.

Edamame’s Carb Content

A 1-cup serving (which weighs approximately 155 grams) of edamame has roughly 17 grams of carbs. But hold on — not all carbs are created equal! Edamame contains complex carbs that can give you lasting energy and also enhance your overall health.

These complex carbs are made up of lengthy chains of sugar molecules that take more time to digest than the simple carbs found in sugary and processed food.

Edamame's Carb Content

The complex carbs in edamame form a type of dietary fiber that contributes to stabilizing blood sugar levels, reducing cholesterol levels, and promoting a healthy digestive system. With eight grams of fiber in each 1-cup serving, it provides 32% of the recommended daily fiber intake for adults. Besides, this fiber helps to create a feeling of fullness that can help in weight management.

The leftover sugars in edamame are simple sugars, mainly made up of glucose and fructose. Your body breaks them down fast for a quick boost of energy. But going overboard can cause your energy to hit the snooze button and mess up your health by spiking and crashing your blood sugar.

Plus, edamame won’t make your blood sugar levels go bonkers since it’s low in glycemic index. This is because its more complicated sugars don’t digest as quickly, making sure your blood sugar levels are steady and avoiding drastic changes.

Edamame is a Unique Legume

Edamame beans are immature soybeans that are typically steamed or boiled in their green shell. They’re considered a legume, a category that also includes beans, lentils, and chickpeas. Legumes, including soy-based foods, are usually thought of as being too carb-rich to be part of a keto diet.

However, edamame beans are unique. They have ample amounts of dietary fiber — which helps compensate for their overall carb content. This is because dietary fiber is a type of carb that your body doesn’t digest. Instead, it moves along your digestive tract and adds bulk to your stool.

A 1/2-cup (75-gram) serving of shelled edamame has 9 grams of carbs. Yet, when you subtract its 4 grams of dietary fiber, it yields just 5 grams of net carbs. The term net carbs refer to the carbs that remain after subtracting dietary fiber from total carbs.

While edamame can be added to your keto diet, keep your portion size to a modest amount of 1/2 cup (75 grams) to help sustain ketosis.

Can You Eat Edamame On The Keto Diet?

Edamame contains only 4 grams of net carbs, 5 grams of fiber, and 12 grams of protein for 100 grams serving. 

It is a unique soy product that is a great source of whole, plant-based protein, as well as fiber, and essential micronutrients. It is also low-carb and is low on the GI scale. This makes edamame even more appealing to consume on a low-carb or keto diet. 

However, this tasty soybean appetizer is still a legume, and legumes are typically avoided on a strict keto diet. Even though it is a low-carb legume, it can still take up 4-5 grams of net carbs, which is about 25% of the daily net carb allowance of a strict keto dieter.

Additionally, since it is a legume, edamame can also cause side effects in some people.

To sum everything up, edamame is an immature soybean appetizer that is low-carb and high in protein, but it is still a legume. Therefore it is not strictly ketogenic and you should be avoiding it if you are following a strict keto diet. 

However, if you are not on a strict keto diet and you want to consume edamame, then you can do so, but we recommend that you make sure to watch out for the serving size so you do not consume too many carbs.  

Give Your Salad a Makeover

A question that arises is Is Edamame Keto? You can also try The Best Edamame Salad Recipe.

Edamame Carbs Health Benefits

Edamame Carbs And Blood Sugar Levels

The glycemic index (GI) measures how fast food puts sugar in your bloodstream, making you feel energetic temporarily. High GI foods work fast and make sugar levels rise rapidly. But low GI foods like edamame, with fiber, protein, and healthy fats, work slowly, allowing slow sugar release. This makes edamame an excellent option for diabetes patients or those who seek steady blood sugar levels.

Edamame Carbs And Fat Loss

Edamame is low in carbs and calories, making it a great snack for those who want to lose weight. One cup of cooked edamame has just 189 calories. Adding edamame to your diet can help with weight loss, chiefly because its high fiber and protein content makes you feel full for long periods.

The low calories and carbs of edamame make it a perfect food option for people looking to reduce calorie intake and lose fat.

Edamame is a soy-based munchie that might not vibe well with folks that have soy sensitivities. If you’ve got a soy aversion, it’s key to keep clear of edamame and other soy goods. And read food tags closely, since soy is a go-to player in lots of prepackaged noshes.


Is edamame good for the keto diet?

Edamame is a legume that is commonly left out of the keto diet. However, they are high in fiber and help offset some of the carbs. Servings are good for a ketogenic diet.

Is edamame high in sugar?

Edamame is a relatively low-carbohydrate food. 160g of edamame and 13.8g of sugar. People on a ketogenic diet typically follow a diet of 70% fat, 20% protein, and 10% carbs, but how they do that varies by version of the ketogenic diet.

Is edamame a low-carb food?

A healthy, low-carb, keto-friendly snack that will satisfy your taste buds! Even though edamame is considered a legume, it is high in fiber and especially low in carbs compared to other legumes. At 3 net carbs per half cup, you can enjoy a low-carb ketogenic diet in moderation.


In a nutshell, edamame is wicked good for you – low in carbs, high in protein – and it can do a lot for your well-being. Not only is it low-cal and packed with fiber, protein, and healthy fats, but it’s also a low-GI food that can help regulate your blood sugar and get you on the path to losing weight. Adding edamame to your regular diet is a no-brainer if you’re looking to stay healthy and happy.

Whether you’re slamming edamame as a snack, chucking it on a salad, or working it into your pasta like a boss, you’ll be feeding your body with some top-notch fuel that’ll keep you full of energy all day long. But if you’re allergic to soy, stay away from edamame and soy products or risk a gnarly allergic reaction.

Long story short, edamame is a versatile and nutritious food that’ll make anyone feel amazing. Its low-carb, high-protein, high-fiber characteristics and other health benefits make it a great addition to any diet. So why not give edamame a whirl and let it level up your meals and wellness goals?

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