Edamame Carbs: Is Edamame Keto Friendly or Just Low-Carb?

Keto (1) has long been a way for individuals to eat healthily and live a balanced life. As a special type of diet, Keto practitioners ensure that they adhere strictly to this diet in order to reap the advantages.

The question remains is edamame keto friendly?

In this article, we will take a deep dive into Edamame and its compatibility with the Keto diet. Let’s get started!

What Is Edamame? 

Edamame is obtained when immature soybeans (2) are specially prepared (boiled or steamed). It is majorly used as a side dish or appetizer when served and the Japanese serve the dish blanched. When the peas are outside the soybean pod, they are Japanese refer to it as Mukimame (3).

Its origins are believed to be from East Asia but it has since spread to other parts of the world where it is consumed as a foreign dish. The beans are also known for their rich nutrient value (4) and high dietary fiber content and people eat edamame for this reason.

Edamame keto is a low carb (5) meal that packs a lot of nutritional value. It is sometimes eaten as an alternative source of protein and it works as a healthy snack. Some other nutrient compositions of the beans include micronutrients, folates, vitamin k (6), vitamin c, dietary fiber, and manganese.

The US Department of Agriculture classifies it as a snack that can typically be eaten raw which increases its appeal as a choice health snack and as part of a ketogenic diet. It is clear to see from the above-stated nutritional facts that Edamame is a legume and a healthy snack with low total carbs.

It is important to note that not all healthy foods will fit into the Keto diet which is why food being healthy is not the only requirement for being Keto. The value of the beans is high therefore it would be a nice addition to your eating healthy list. 

Is Edamame OK for Keto Diet? 

Legumes, which Edamames are classified under, are excluded from the Keto diet. This makes the inclusion of Edamame into the Keto program sketchy although there is a reasonable explanation for this addition.

As a nutritional gold mine, the snack stands out although it flouts a major Keto rule, it makes up for this by being rich in fats and fibers. The high amount of fiber has led it to be called a unique legume well suited to be in a Keto diet and great for keto dieters.  

A Keto diet works by filling you with moderate protein, low carb, and high-fat foods that force your body into the state of ketosis. In this state, your body will burn fat faster which will create ketone that will use as fuel.

Edamame is made up of the right amount of proteins, fats, carbs, to create this state of ketosis in the body, unlike other known Legumes.

Edamame is a legume that is both healthy and nutritious food and a great fit for the Keto diet. It is known to cause rapid weight loss which is one of the reasons the diet has attracted a lot of followers who enjoy a strict keto diet. 

What Are Edamame’s Health Benefits?

There are various benefits of eating Edamame apart from the regular vitamin intake. In this section, we will discuss some of these advantages and they include:

Protects from heart diseases

Edamame protects your heart from various diseases by reducing the amount of cholesterol (7) in your body. 47 grams of soy protein reduces cholesterol levels by 9.3%. It also reduces LDL and DL levels of cholesterol in your system and improves nutrition.

The USFDA (United States Food and Drug Administration) has approved claims that soy protein prevents heart-related diseases. This, therefore, means that a regular and significant intake of Edamame as part of your Keto diet reduces your chances of contracting heart diseases.

Contains High Antioxidants

Antioxidants (8) as foods reduce the risk of cancer in the body and are good for nutrition. Edamame is known to reduce the risk of breast and prostate cancer significantly.  Apart from a nice and healthy weight loss, this means you get an extra boost in cancer immunity (9) when you eat it.

A study considered showed that foods rich in soy such as Edamame were responsible for at most 30% lower risk of prostate cancer in men. The beans also contain isoflavones which are great for protecting women against breast cancer especially when taken at a young age. 

Boosts your stomach

Edamame protects your stomach as soy is known to contain minerals that boost your stomach’s immunity. This is a great feature because if you will be introducing the legume into your Keto diet, you can now enjoy the benefits of having a protected stomach. Losing weight while gaining other health advantages is taken to new heights when Keto meets Edamame. 

What Else to Consider When Adding Edamame to a Keto Diet? 

When adding these pods to your low carb diet, it is important to note that there are various ways of preparations and not all are Keto. You should try to familiarise yourself with the means of producing the strict Keto version of Edamame so that your healthy eating is kept on track.

To this end, we have dedicated the next section of this article to discuss some of the ways you can prepare the Legume as both an appetizer and as food.

Since soy food remains a controversial topic in health discussions, you may need to seek medical advice before proceeding.

Edamame recipes for the keto diet

There are different ways to prepare healthy and delicious Edamame. Here are some of the top preparation techniques you can use to make strict keto Edamame beans:

Keto Strawberry & Sea Salt Garlic Edamame Snack 


  • 1 Cup of Precooked Whole-Shell Edamame (about 3.5oz)
  • 4-6 Whole Strawberries
  • 1/8 tsp Garlic Powder
  • 1/8 tsp Sea Salt

Cut up your strawberries, place your legumes in a bowl and mix with flavoring and garlic powder. Transfer your Edamame and strawberries to a plate and enjoy your low carb, and delicious snack. 

A Crave-Busting Garlic & Parmesan Keto Edamame Snack


  • 1 10oz frozen bag edamame in the pod (preferably the steamer type).
  • 1/4 tsp crushed red pepper flakes.
  • 1/8 tsp garlic powder.
  • 1/8 cup FRESH grated parmesan (but the green can do in a pinch)
  • 1 tbsp olive oil.
  • Flaked sea salt and fresh pepper to taste.

Cook the Edamame for a few minutes and drain into a bowl. Add garlic powder, red pepper, and olive oil to the boiled or steamed edamame then mix appropriately. Add Parmesan and salt to give taste to the legumes and your meal is ready. 

Spiced Edamame


  • 2 teaspoons kosher flavoring
  • 1 teaspoon chili powder
  • 1/4 teaspoon red pepper flakes
  • 1/2 teaspoon dried oregano
  • 1 (1-pound) bag frozen edamame, in the pod (green soy beans)

The Edamame should be boiled for 8 minutes in saltwater until it becomes tender. Drain the edamame into a bowl and keep it aside to cool down.

Heat your salt, pepper flakes, and chili powder for about 3 minutes before mixing it with the Edamame. Serve while it is warm for a full eating experience. 

Soy and Sesame Edamame


  • 1 package frozen edamame
  • 2 tbsp soy sauce
  • 3 tbsp sesame oil
  • Pinch of sea flavoring

The Edamame should be boiled or steamed in water for about 5 minutes then rinse out under cold water for about 40 seconds. Using a frying pan, heat the sesame oil until it starts to smoke then add your Edamame while the heat is high and fry until a little charred.

Now, reduce the heat and add your soy sauce and fry until cooked. Remove from the fire, add salt to your liking, and eat. 


Are all preparations keto friendly?

No, all preparations of Edamame are not Keto friendly and it is important that you know what recipes are not Keto friendly so you can avoid them. Keep in mind that you have to carry out extensive research and document Keto friendly recipes you can find. 

What Makes Edamame a Popular Choice for Low Carb Diets?

Edamame is a popular choice for low carb diets because it has the right amount of vitamins/nutrients to burn fat which leads to ketosis. This and the high fiber content of the beans make it a perfect choice for Low carb diets and a well sought after soy based healthy snack.

Why Should you consider edamame as a low carb meal?

Edamame is a low carb meal because it typically does not spike your blood sugar levels, unlike regular carbs. This is because it has a low glycemic index (10) when compared to mainstream carbs and it is able to trigger ketosis. This gives the Legume several health benefits which you will enjoy if you include it in your Keto diet . 


When eating a healthy diet, it is important for you to ensure you follow the diet strictly. When trying to include Edamame into your diet, ensure that you carry out the necessary research and to the due diligence required.

You should also consult your health professional and seek medical advice to determine if it is a lifestyle change that suits you. Edamame promises to give you multiple vitamins, minerals, protect your body, and boost your immune system while helping you to lose weight. 

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