Edamame, or fresh green soybeans, have become a popular snack and ingredient in recent years. Their nutty flavor and satisfying crunch make them a tasty choice, while their nutrition profile offers some impressive benefits. One of the most common questions about edamame is whether it can be part of a low-carb diet. With carbohydrates making up a significant portion of edamame, many wonder if it fits into a carb-conscious eating pattern. This article will take an in-depth look at the carbohydrate content of edamame and how it fits into low-carb diets like the ketogenic diet. We’ll examine the total carbohydrates, fiber, net carbs, and glycemic index of edamame and compare it to other foods and diets. You’ll learn whether edamame is low in carbs, the best way to incorporate it into a low-carb lifestyle, and how to enjoy it as part of a balanced, healthy diet.
Nutritional Profile of Edamame
To understand how edamame fits into a low-carb diet, we first need to look at its complete nutritional profile. Below is an overview of the macronutrients, micronutrients, and phytonutrients found in a 1-cup serving (155 grams) of shelled, cooked edamame:
Macronutrients
| Calories | 188 |
| Protein | 17 grams |
| Carbohydrates | 16 grams |
| Fiber | 5 grams |
| Sugars | 5 grams |
| Fat | 8 grams |
As you can see, a serving of edamame contains a significant amount of protein, making it a great plant-based protein source. It also provides fiber and has a relatively low sugar content. But when it comes to carbohydrates, edamame contains 16 grams per serving. To understand how this fits into a low-carb diet, we need to take a closer look at the different types of carbohydrates found in edamame.
Micronutrients
Edamame contains an array of important vitamins and minerals:
| Vitamin K | 31% DV |
| Folate | 54% DV |
| Vitamin C | 12% DV |
| Iron | 15% DV |
| Magnesium | 15% DV |
| Phosphorus | 15% DV |
| Copper | 19% DV |
| Manganese | 35% DV |
DV = Daily Value
Edamame contains useful amounts of vitamins K, C, folate, and copper. It’s also a good source of minerals like iron, magnesium, phosphorus, and manganese. These nutrients offer additional health benefits beyond carbohydrate content.
Phytonutrients
In addition to vitamins and minerals, edamame contains beneficial plant compounds like flavonoids and isoflavones. Specific phytonutrients found in edamame include:
– Genistein: An isoflavone with antioxidant effects that may help lower cholesterol and blood pressure.
– Daidzein: Another isoflavone antioxidant that may provide anti-inflammatory and anticancer benefits.
– Flavonoids: Plant pigments like quercetin and rutin that function as antioxidants.
The combination of macronutrients, micronutrients, and phytonutrients give edamame unique health benefits. But to understand how it fits into a low-carb diet, we need to focus specifically on its carbohydrate makeup.
Types of Carbohydrates in Edamame
Not all carbohydrates are created equal when it comes to health and nutrition. Edamame contains three main types of carbs:
1. Sugars
Sugars include glucose, fructose, sucrose, and lactose. Edamame has around 5 grams of sugar per serving, which mainly comes from sucrose and a small amount of glucose and fructose.
2. Starch
Starch is a complex carbohydrate made of long chains of glucose molecules. Cooked edamame contains around 5-8 grams of starch per serving.
3. Fiber
Dietary fiber includes cellulose, hemicellulose, and pectin – indigestible carbs that pass through the body undigested. Edamame contains 5 grams of fiber per serving.
So in total, a serving of edamame contains around 16 grams of total carbohydrates, half of which is fiber. To understand how this impacts blood sugar levels and fits into a low-carb diet, we need to look at the net carbs and glycemic index of edamame.
Net Carbs in Edamame
To calculate net carbs, we take the total carbohydrates and subtract grams of fiber:
Total Carbs – Fiber = Net Carbs
For a serving of edamame with 16 grams of total carbs and 5 grams of fiber, the math is:
16 grams total carbs – 5 grams fiber = 11 grams net carbs
Net carbs give us a better idea of how a food impacts blood sugar and insulin. The fiber is subtracted because it is indigestible and does not raise blood sugar.
Based on the net carb content, we can determine that edamame has a moderate impact on blood sugar compared to other carb-containing foods.
Here is how the net carbs in edamame compare to other foods:
| Food | Net Carbs per serving |
| Edamame (1 cup) | 11 grams |
| Bread (1 slice) | 12-15 grams |
| Apple (1 medium) | 15 grams |
| Rice (1/2 cup) | 23 grams |
| Potato (1 medium) | 26 grams |
Edamame has fewer net carbs than common high-carb foods like bread, rice, apples, and potatoes. This means it will have less of an impact on blood sugar levels compared to those foods.
Glycemic Index of Edamame
The glycemic index (GI) is a scale of 1-100 that ranks foods based on their effect on blood sugar levels. Foods are compared to glucose, which has a GI value of 100.
Low GI foods (55 and under) cause a gradual rise in blood sugar, while high GI foods (70 and above) lead to spikes in blood sugar.
Edamame has a low glycemic index of just 18 according to testing [1]. This means it has minimal impact on blood sugar.
For comparison:
– Glucose has a GI of 100
– Snickers bar has a GI of 55
– Edamame has a GI of 18
– Cucumber has a GI of 15
Looking at both net carbs and glycemic index, edamame appears to be a low glycemic, moderately low-carb food. But to fully answer the question of whether it fits into a low-carb diet, we need to look at specific diet definitions.
Edamame in Low-Carb Diets
There are a few major types of low-carb and ketogenic diets that restrict carbohydrate intake to some degree:
Keto and Low-Carb Diet Carb Recommendations
| Diet | Carb Recommendation |
| Standard Ketogenic Diet | Less than 50 grams net carbs per day |
| Cyclical Ketogenic Diet | Less than 50 grams net carbs per day on low-carb days |
| Targeted Ketogenic Diet | Less than 50 grams net carbs per day, increased around workouts |
| High-Protein Ketogenic Diet | Less than 50 grams net carbs per day with increased protein |
| Low-Carb Diet | 100-150 grams net carbs per day |
Based on these definitions, edamame would provide about 11 grams of the 50 grams of net carbs permitted per day on a standard ketogenic diet. This means it can easily be incorporated while staying low enough in carbs to maintain ketosis.
For less strict low-carb diets with 100-150 grams of carbs allowed, edamame can also be included as part of a balanced low-carb meal plan.
So in general, edamame can fit into ketogenic and low-carb diets in moderation. It’s important to account for the net carbs and plan the rest of your meals accordingly if following keto.
Here are some examples of how edamame could fit into a low-carb diet:
Sample Keto Meals with Edamame
Breakfast: Eggs, avocado, and 1/2 cup edamame = 15 grams net carbs
Lunch: Chicken salad with 2 cups lettuce, bacon, cheese, and 1/2 cup edamame = 13 grams net carbs
Dinner: Salmon, zucchini noodles, and 1/2 cup edamame = 13 grams net carbs
Snack: 2 tablespoons hummus with 1/4 cup edamame = 7 grams net carbs
As shown above, adding 1/2 cup or less of edamame to meals and snacks can keep total net carbs under 50 grams for the day.
For low-carb diets with higher carb allowances, you can incorporate edamame more liberally along with other carb sources.
Health Benefits of Edamame
Edamame offers some impressive health benefits, even when limiting intake to moderate amounts on a low-carb diet:
– Protein: With 17 grams per serving, edamame is one of the best plant-based proteins. Protein is important for preserving muscle mass when limiting carbs.
– Fiber: The 5 grams of fiber per serving supports digestive and heart health. Fiber also helps control appetite and blood sugar levels.
– Iron: Edamame contains iron to help prevent deficiency, which can occur on very low-carb diets.
– Phytonutrients: Moderate amounts provide useful antioxidants like genistein, daidzein, quercetin, and rutin.
– Vitamins and minerals: Edamame contains vitamin K, folate, vitamin C, magnesium, and manganese.
Overall, incorporating some edamame into a low-carb diet can provide significant benefits from its protein, fiber, nutrients, and phytochemicals.
Tips for Adding Edamame to a Low-Carb Diet
Here are some simple tips for enjoying edamame on a low-carb, ketogenic diet:
– Measure out single servings of 1/2 cup or less when preparing or buying pre-packaged edamame. Stick to a single serving per meal or snack.
– Count net carbs and track your intake to ensure you stay within your daily carb limits for your diet.
– Steam or boil edamame and avoid added dressings, sauces, or seasonings high in carbs or sugars.
– Use edamame to complement proteins and non-starchy vegetables in meals. Add to salads, bowls, omelets, stir-fries, etc.
– Try sprouted edamame for a crunchy, ultra-low carb snack. Sprouting reduces carb content.
– Make edamame dip by blending shelled beans with olive oil, garlic, lemon juice, and spices. Enjoy with low-carb veggies.
– Add edamame to grain-free sushi rolls wrapped in cucumber or zucchini slices for a low-carb alternative.
With a little planning, edamame can be savored guilt-free on ketogenic and low-carb diets. Just be mindful of portions and enjoy it as part of an overall healthy low-carb meal plan. Moderation is key.
The Bottom Line
Is edamame low in carbs? Compared to many common foods and based on its glycemic index, edamame is low glycemic and moderately low in net carbs. Per serving, edamame contains 11 grams of net carbs and 5 grams of fiber. It has a very low glycemic index of just 18. While not extremely low in carbs, edamame can fit into a healthy ketogenic or low-carb diet when consumed in moderate amounts of 1/2 cup or less per meal. It provides useful protein, nutrients, fiber, and phytochemicals. When incorporated properly, edamame is a tasty addition to low-carb eating.
