KETO VERDICTMODERATE
Edamame is *keto in small portions*. It’s higher-carb than leafy greens, but the fiber and protein make it manageable for many people when you keep servings measured and skip sweet sauces.
Is Edamame Keto?
Plant-Based Proteins
Edamame is *keto in small portions*. It’s higher-carb than leafy greens, but the fiber and protein make it manageable for many people when you keep servings measured and skip sweet sauces.
Each 100g serving has 5g net carbs, so measure portions carefully to stay keto.
- Net carbs (100g)5g
- Protein (100g)11g
- Fat (100g)5g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
5g
Total Carbs
9g
Fiber
4g
Protein
11g
Fat
5g
Calories
120
Source: Nutritional databases and food labels
HOW TO ENJOY IT ON KETO
- Moderate net carbs: ~5g per 100g fits keto if you plan the rest of the day
- Good protein for a plant food: Helps keep snacks more filling
- Fiber helps: Lowers effective net carbs compared to many starches
- Easy to portion: Great as a measured side or snack
- Pairs well with fats: Sesame oil, mayo-based dips, and avocado balance macros
HEALTH BENEFITS
- Provides plant protein and fiber that support satiety
- Contains folate, vitamin K, and minerals like magnesium and potassium
- Includes isoflavones and antioxidants naturally found in soybeans
PREPARATION SUGGESTIONS
SIMPLE SALTED BOWL
Boil or steam and finish with flaky salt. Keep it plain to avoid hidden carbs.
GARLIC-SESAME EDAMAME
Toss with sesame oil, garlic, chili flakes, and salt for a keto-friendly upgrade.
EDAMAME SALAD ADD-IN
Use a small measured scoop in salads with olive oil dressing and feta.
QUICK PROTEIN SNACK BOX
Pair with cheese, olives, and cucumber for a balanced low-carb snack.