3 Reasons Why Edamame is a Low-Carb Power Snack for Keto Dieters

Is edamame suitable for a low-carb diet? This is a question you might find yourself asking if you’re exploring the keto lifestyle. As we navigate a world where making healthy decisions is increasingly important, the quest to discover a snack that fits seamlessly into your dietary regimen can often seem daunting.

But fear not, because I’ve got a fantastic solution for you! As someone who’s been on a keto journey for a while now, I can confidently say that edamame has become my go-to low-carb power snack.

In this blog article, I’ll delve into three compelling reasons why edamame is a game-changer for keto dieters, and to sweeten the deal, I’ll share three of my all-time favorite edamame recipes that are not only delicious but also incredibly keto-friendly. So, let’s dive into the world of edamame and discover how it can elevate your keto snacking game!

Is Edamame Low Carb

Edamame is a type of soybean that is harvested when it is still young and green. It is commonly served as a snack or appetizer, and can be found in many grocery stores either fresh or frozen.

One of the main benefits of edamame is that it is low in carbs. A cup serving (155g) of shelled edamame contains only around 13 grams of carbs, which makes it a great snack for anyone who is watching their carb intake.

Nutrition Facts100g Shelled Edamame
Total Fats5g
Total Carbs10g
Nutrition Facts of Shelled Edamame

3 Reasons Why Edamame Is The Perfect Power Snack

Shelled Edamame
Shelled Edamame

As someone who loves snacking, I’m always on the lookout for healthy and tasty options. And one of my absolute favorites is edamame! Here are three reasons why I think it’s the perfect power snack:

High in Protein

If you’re looking for a snack that will keep you feeling full and satisfied, edamame is a great choice. These little green beans are packed with protein, with just one cup containing around 17 grams of protein. That’s more than you’ll find in most other snacks, and it makes edamame a great option for anyone who’s trying to build muscle or maintain a healthy weight.

Rich in Vitamins and Minerals

Edamame is also a great source of vitamins and minerals that your body needs to stay healthy. For example, it’s high in vitamin K, which is important for bone health, and it’s also a good source of folate, which is essential for healthy cell growth. Additionally, edamame is rich in iron, magnesium, and potassium, all of which play important roles in maintaining overall health.

Check out my article about High Potassium Low Carb Food for other healthy low carb options.


One of the things I love most about edamame is how versatile it is. You can enjoy it on its own as a snack, or you can add it to salads, stir-fries, and other dishes for an extra boost of protein and nutrients. And if you’re feeling adventurous, you can even try making your own edamame hummus or using it to make a healthy dip.

Overall, I think edamame is a fantastic snack option for anyone who’s looking for something healthy, tasty, and low in carbs. With its high protein content, rich nutrient profile, and versatility, it’s definitely one of my go-to snacks.

3 Favourite Edamame Recipes

Here are three of my favourite edamame recipes that are not only delicious but also low in carbs and perfect as a power snack.

Edamame Salad

Low Carb Edamame Salad
© Greedy Gourmet Low Carb Edamame Salad

This refreshing Edamame Salad is a perfect side dish or light meal that takes less than 15 minutes to make. It’s keto, vegetarian, and vegan-friendly, making it a versatile recipe for everyone. The salad is full of vibrant colours and flavours, thanks to the mix of edamame, radishes, and red onions. The dressing is a simple combination of olive oil, apple cider vinegar, and spices, which adds a tangy and savoury flavour to the salad.


  • 900g shelled edamame
  • 10 radishes
  • 1 red onion
  • 6 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • some flat leaf parsley, finely chopped
  • salt and pepper


  1. Cook the edamame according to the package instructions.
  2. In a large bowl, mix together the edamame, radishes, and red onions.
  3. In a small bowl, whisk together the olive oil, apple cider vinegar, parsley, and spices.
  4. Pour the dressing over the salad and toss to combine.

See also my article about if radishes are low carb

Edamame Hummus

This easy Edamame Hummus recipe is a fun and green twist on traditional hummus. It’s just as creamy and savory as the classic chickpea-based recipe, but edamame keeps this dip light and refreshing. This hummus is low in carbs and high in protein, making it a perfect snack or appetizer. The added protein boost, vibrant color, and the fact that this is a low-carb hummus make it a great alternative to traditional hummus.


  • 1 cup edamame
  • 2 cloves garlic
  • 2 tbsp tahini
  • 2 tbsp lemon juice
  • 2 tbsp olive oil
  • Salt and pepper, to taste


  1. Cook the edamame according to the package instructions.
  2. In a food processor, combine the edamame, garlic, tahini, lemon juice, and olive oil.
  3. Blend until smooth, scraping down the sides as necessary.
  4. Season with salt and pepper to taste.

Roasted Edamame

Roasted Edamame is a crunchy and flavourful snack that is high in protein and low in carbs. This recipe is easy to make and can be customized with your favorite seasonings. Roasting the edamame gives it a crispy texture and a nutty flavor, making it a perfect snack for any time of the day.


  • 1 cup edamame
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Salt and pepper, to taste


  1. Preheat the oven to 375°F.
  2. Rinse and drain the edamame and pat dry with a paper towel.
  3. In a bowl, toss the edamame with olive oil, garlic powder, onion powder, salt, and pepper.
  4. Spread the edamame in a single layer on a baking sheet and roast for 15-20 minutes, or until golden brown and crispy.

Buying Guide for Low Carb Edamame

As someone who loves snacking on edamame, I’ve done my fair share of research on where to buy the best quality and low carb edamame. Here are some tips to help you find the perfect edamame for your snacking needs:

Look for Unshelled Edamame

Unshelled Edamame

One of the best ways to ensure that you’re getting low carb edamame is to buy it unshelled. This is because the shell acts as a natural barrier that prevents any added salt or sugar from being absorbed into the beans. Additionally, unshelled edamame is often fresher and more flavorful than pre-shelled edamame.

Check the Nutrition Label

When buying edamame, be sure to check the nutrition label for the carb count. While edamame is generally low in carbs, some brands may add extra salt or sugar to enhance the flavor. Look for edamame that has no added salt or sugar and is as natural as possible.

Shop at Health Food Stores

If you’re having trouble finding low carb edamame at your local grocery store, try shopping at health food stores or online retailers. These stores often carry a wider variety of edamame options, including organic and non-GMO varieties.

By following these tips, you can find the perfect low carb edamame for your snacking needs. Whether you’re looking for a quick and easy snack or a protein-packed addition to your meals, edamame is a delicious and healthy option.


Is edamame low carb?

Yes, edamame is low in carbs and high in protein.
One serving of edamame contains around 9 grams of carbs and 10 grams of protein.

Can I eat edamame on a low-carb diet?

Yes, edamame is a great snack option for those following a low-carb diet. It is low in carbs and high in protein and fiber.

Is edamame keto-friendly?

Yes, edamame is keto-friendly as it is low in carbs and high in protein and fiber. However, it should be consumed in moderation as it still contains some carbs.

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Leon Rudolph
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