Edamame on the Ketogenic Diet: A Nutritious Delicacy

Edamame, a legume packed with vitamin K, choline, dietary fiber, and plant protein, holds immense nutritional value. But how does it fare on the keto diet? In this article, we explore the compatibility of edamame with keto, offer delightful edamame recipes, and present some lower-carb alternatives.

Can Edamame be Consumed on a Ketogenic Diet?

Edamame is indeed a legume, and as such, it does not align with the strict guidelines of the keto diet. However, its status falls into a gray area. Consuming small portions of edamame occasionally is unlikely to kick you out of ketosis, especially if your low-carb diet allows for some flexibility. Edamame has relatively lower carbohydrate content compared to most legumes, with a half cup serving containing only five grams of net carbs.

Pairing a serving of edamame with low-carb, high-fat foods like bacon can still maintain your ketosis state effectively.

Nutritional Value of Edamame

A single serving of edamame offers a range of nutrients:

  • Nine grams of carbs
  • Four grams of dietary fiber
  • 94 calories
  • Four grams of fat
  • Five grams of sodium
  • 1.5 grams of sugar
  • 10 grams of protein

Additionally, edamame provides 20% of your daily iron needs, 11% of your vitamin C requirements, and over 100% of your choline needs. Trace amounts of copper, zinc, riboflavin, niacin, and phosphorus are also present in edamame.

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Health Benefits of Edamame

Including edamame in your diet can offer several health benefits, such as:

Migraine Prevention

Edamame contains substantial amounts of magnesium, which has been found to help relieve and prevent migraines. Considering that many individuals do not meet their magnesium requirements, edamame can serve as a valuable source of this essential nutrient.

Acne Relief

Vitamin A deficiency is often correlated with cystic acne. Edamame, with its decent vitamin A content, can contribute to healthier skin. By introducing small quantities of edamame into your diet, you can potentially improve your skin condition.

Anti-Inflammatory Properties

Edamame is abundant in antioxidants, which combat free radicals, reduce oxidation, eliminate toxins, and strengthen your immune system. Choline and B vitamins, also present in edamame, have been associated with reducing inflammation in individuals with asthma and heart disease.

It is important to note that if you are sensitive to lectins, consuming large quantities of edamame can lead to stomach inflammation and leaky gut. Individuals with leaky gut, depression, or autoimmune diseases should generally avoid edamame.

How to Incorporate Edamame into Your Diet

While eating edamame on its own can be unappetizing, these keto-friendly recipes will make it a delightful addition to your meals:

Keto Bacon and Edamame

For a quick and tasty snack, you will need:

  • Bacon
  • Edamame
  • Butter

In a pot, boil half a cup of frozen edamame for approximately four to five minutes. Meanwhile, heat a pan with butter and add five slices of bacon. Cook the bacon until it becomes crispy and season it with salt and pepper. Finally, mix the bacon with the cooked edamame for a delicious treat. For an extra kick, consider adding some cauliflower rice.

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Keto Edamame Spaghetti

If you’re craving carbs, try making edamame spaghetti. Boil 200 grams of edamame spaghetti in water for three to five minutes until soft. Drain the water and mix the spaghetti with butter, eggs, grated Parmesan cheese, mushrooms, garlic, soy sauce, salt, and pepper. Enhance the flavor further by adding ground beef, bacon, or chicken to your dish.

Keto Edamame Garlic and Parmesan Snack

For a convenient on-the-go snack, gather the following ingredients:

  • Half a cup of edamame beans
  • 1/8 teaspoon of garlic powder
  • A teaspoon of olive oil
  • 1/2 cup of grated Parmesan cheese

In a pot, cook the edamame beans for three to five minutes. Drain the beans and transfer them to a mixing bowl. Add olive oil, garlic powder, and Parmesan cheese, then toss the mixture until well combined. Season with salt and pepper to taste.

Keto Alternatives to Edamame

If you desire keto-friendly options with fewer carbs, consider the following alternatives:

Brussels Sprouts

Containing eight grams of total carbs and 4.5 grams of net carbs per serving, Brussels sprouts are cruciferous vegetables that make an excellent substitute for edamame. Whip up a tasty side dish by cooking Brussels sprouts with garlic and butter, or add bacon and grated cheese for a satisfying meal.


Celery is a fantastic vegetable for weight loss, with only 14 calories and three net carbs per cup of chopped celery. Dipped in nut butter or hummus, celery sticks make an ideal on-the-go keto snack.


With four grams of carbs and 20 calories per serving, asparagus is another practical alternative to edamame. Remarkably, asparagus acts as a prebiotic, nourishing the friendly bacteria in your gut and promoting a healthy digestive system.

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Low in calories and carbs, broccoli provides 31 calories and four grams of carbs per cup. Moreover, it contains sulforaphane, a compound linked to inhibiting the growth of breast and prostate cancer cells.


Zucchini, with just three grams of carbs and 17 calories per cup, is a versatile vegetable rich in essential nutrients. Enjoy zucchini in various keto-friendly dishes, such as French fries, casseroles, gratins, or frittatas.

For more information on keto-friendly foods, feel free to explore our other articles such as “Is Rice Paper Keto?”, “Are Chickpeas Keto?”, “Is Hummus Keto?”, “Is Quinoa Keto?”, “Are Onions Keto?”, “Is Garlic Keto?”, “Is Tofu Keto?”, and “Is Watermelon Keto?”.

Final Thoughts on Edamame and the Keto Diet

While strict keto dieters should avoid edamame due to its legume nature, individuals with more flexibility can include it in their diet in moderation. Remember to keep portions small to limit carb intake and be mindful of edamame’s lectin content. For a nourishing and delicious experience, consider incorporating broccoli, Brussels sprouts, asparagus, celery, and zucchini into your keto meals.

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