Keto Food List
Edamame
Legumes
Keto If Limited
Per 100g
Net carbs
8.63g
Total carbs
8.63g
Fats
7.57g
Protein
11.5g
Calories
140
Glycemic Index
68
Fiber
5g
Sugars
2.11g

Is Edamame Keto-Friendly?

Edamame is keto if consumed in moderation since it has a fair amount of carbs.

Moderately Keto

  • To maintain ketosis, you should limit your daily carb consumption from 20g to 30g. However, edamame contains a fair amount of net carbs as it has 8.63g of carbs per 100g serving.
  • You, therefore, need to consume it moderately so that you do not exceed your daily carb allowance.
  • You should track your macros and the ingredients in your food to ensure you stay within your daily carb allowance.

Healthy Fats

  • During keto, your body burns fat for fuel instead of carbs. Ideally, the macros on a keto diet should be 70% fats, 20–25% protein, and 5–10% carbs.
  • Edamame is nutrient-dense and an excellent source of healthy fats, making your body quickly burn clean fuel on ketosis.
  • Getting enough protein is also vital for overall health on keto, as proteins contain all the essential amino acids necessary for building the body. Edamame is an excelent protein source. 

Whole Food

  • Edamame is a nutrient-dense food with numerous health benefits. Edamame is a rich source of soy proteins associated with reduced cholesterol levels and reduced risk of heart disease.
  • Edamame also measures low on the glycemic index and therefore doesn’t excessively raise blood sugar levels, making it suitable for people with diabetes and on a low-carb diet.
  • Edamame is also rich in antioxidants such as isoflavones, which alleviate menopausal symptoms like mood swings, hot flashes, and sweating. Isoflavones also reduce the risk of breast cancer. Edamame is also rich in vitamins, minerals, and fiber.
  • As you can see, edamame is a nutrient-packed food and an excellent addition to your keto diet. However, you should consume it moderately not to exceed your daily carb requirements.
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