How many carbs are in edamame?
One cup of edamame has about 14g of carbohydrate and 6g of net carbs. Edamame also delivers about 17g of protein per cup, making it one of the most nutrient-dense low-carb snacks.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup, shelled (155g) | 13.8g | 8.1g | 5.8g |
| 100 grams | 8.9g | 5.2g | 3.7g |
Net carbs
One cup of edamame has about 6g of net carbs, which is total carbs (14g) minus fiber (8g). The large fiber-to-carb ratio is a key reason edamame has such a low glycemic index for a legume. See the net carbs guide.
Glycemic index of edamame
The glycemic index of edamame is about 18. Edamame has one of the lowest glycemic indexes of any food. The immature soybean is high in protein, fiber, and fat relative to carbs, and the resistant starch content is significant. The glucose response is very slow and minimal.
For diabetes
One cup of edamame is about 14g of carbs with a GI of 18. The practical blood sugar impact is minimal, and the 17g of protein per cup actually helps suppress postprandial glucose spikes from other foods at the same meal. Edamame is one of the most favorable legume choices for people with diabetes. See the diabetes carb-counting guide.
Keto and low carb
One cup of shelled edamame has about 6g of net carbs. It fits keto reasonably well and is often listed as one of the most keto-friendly legume options. A half-cup has about 3g of net carbs.
Good to know
Edamame are whole, immature soybeans harvested before they harden and dry. They are the same plant as the dried soybeans used to make tofu, soy milk, and miso, but at a much earlier stage. The immature bean is higher in moisture, lower in starch, and higher in protein relative to mature dried soybeans. Frozen edamame (shelled or in-pod) is the most common retail form and is nutritionally identical to fresh steamed edamame.
Full nutrition (per 100g)
- Calories: 121.0 kcal
- Carbohydrate: 8.91g
- Fiber: 5.2g
- Sugars: 2.18g
- Protein: 11.91g
- Fat: 5.2g
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How many carbs are in edamame?
One cup of shelled edamame (155g) has about 14g of carbohydrate. A half-cup has about 7g of carbs.
How many net carbs are in edamame?
One cup has about 6g of net carbs, which is total carbs (14g) minus about 8g of fiber.
Is edamame keto?
Yes, in most keto plans. One cup has about 6g of net carbs. It is one of the lowest-carb legume options available.
Is edamame good for diabetics?
Yes. Edamame has a GI of 18 and only 6g of net carbs per cup. The high protein further helps moderate blood sugar response.
How does edamame compare to other beans in carbs?
Edamame has far fewer net carbs than most beans: about 6g per cup vs 26 to 33g for chickpeas, kidney beans, or black beans. This is because edamame is harvested before the starch accumulates.