Use in Moderation
Edamame
2.80g net carbs per 1/2 cup
Measure your portion, because half a cup lands at 2.8 g net carbs and the count climbs fast if you go back for seconds. Treat it as an occasional side rather than a daily staple, and you get 9.3 g of protein for the trouble.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 14% of your 20g daily budget.
Plan the rest of your day
Good to Know
Buy them shelled and frozen (brands like 365 by Whole Foods Market or Seapoint Farms keep a plain version) and steam them yourself so you control what goes on top. Watch the seasoned and stir-fry varieties, since teriyaki or honey-garlic coatings can add several grams of sugar per serving. They are unusually high in protein for a legume at 9.3 g, which makes them more filling than the calorie count of 94 suggests.
Is Edamame Keto? The Full Answer
Edamame contains 2.80g net carbs per 1/2 cup (6.90g total carbs minus 4.10g fiber). Measure your portion, because half a cup lands at 2.8 g net carbs and the count climbs fast if you go back for seconds. Treat it as an occasional side rather than a daily staple, and you get 9.3 g of protein for the trouble.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 14% of a 20g daily carb limit. Track your portions carefully and account for other carbs in your meals.
Better Keto Swaps
Edamame isn't terrible, but those young soybeans still carry 2.8 g net carbs per half cup, and it's easy to overshoot when you're snacking by the handful. A few swaps stay lighter on carbs while keeping that satisfying crunch or protein hit. Try roasted pumpkin seeds (pepitas), which run about 1.5 g net carbs per ounce and bring a similar nutty, salty snack feel along with magnesium. Reach for dry-roasted almonds, around 2.5 g net carbs per ounce, when you want something to nibble that travels well and pairs with just about anything. If you're after a warm side dish with green color and a tender bite, steamed green beans come in near 2 g net carbs per half cup and soak up butter or olive oil nicely.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.