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Is Edamame Beans Keto Friendly?

Moderately Keto Friendly

Answer: Edamame beans can be considered moderately keto-friendly. However, they should be consumed in moderation due to their carbohydrate content.

Edamame beans, while high in protein and fiber, contain a substantial amount of carbs which can be a concern for those strictly following a ketogenic diet:

  • Moderate in Carbohydrates: Edamame beans contain 8.91g of carbs per 100g. While this is less than many other legumes, it still can take up a significant portion of your daily carb limit on a keto diet.
  • High in Fiber: With 5.2g of dietary fiber per 100g, edamame can aid in digestion and help to reduce the net carb intake, which is beneficial for a keto diet.
  • High in Protein: The protein content in edamame beans is high (11.91g per 100g), which is a plus for those on a keto diet, as it can help to preserve muscle mass.
  • Low in Saturated Fat: Edamame beans contain only 0.62g of saturated fat per 100g, which is lower than many other legumes. However, remember that fats are a crucial part of a keto diet as they make up the majority of your daily caloric intake.

In conclusion, while edamame beans can be incorporated into a ketogenic diet, they should be consumed in moderation due to their carb content. It’s always important to keep track of your macros to ensure you’re staying within your daily limits.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories121
  • % Daily Value *
  • Total Fat 5.2g 8%
    • Saturated Fat 0.62g 4%
  • Cholesterol 0mg 0%
  • Sodium 6mg 1%
  • Potassium 436mg 13%
  • Total Carbohydrate 8.91g 3%
    • Dietary Fiber 5.2g 21%
    • Sugars 2.18g
  • Protein 11.91g 24%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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