Roasted edamame
Rated by 11 diets
Diet Ratings
Per 1 cup (95g): ~6g net carbs, 11g fat, 11g protein. Legume with moderate carbs. Acceptable in small portions but higher carb density than most keto vegetables. Portion control essential.
iSome keto practitioners strictly avoid legumes due to carb content and anti-nutrients, preferring zero-carb vegetable alternatives.
Whole plant food (soybeans). Minimally processed when roasted with just salt or plant-based seasonings. Excellent protein source for vegans.
Edamame are soybeans, a legume explicitly excluded from paleo diet. Legumes contain antinutrients and were not consumed by Paleolithic humans.
Legume-based snack rich in plant protein, fiber, and minerals. Minimally processed when simply roasted. Aligns perfectly with Mediterranean emphasis on legumes as protein sources. Excellent nutritional profile.
Legume-based food derived from soybeans. Legumes are explicitly excluded from carnivore diet.
Edamame are legumes (soy), explicitly excluded from Whole30 program.
Edamame (soybeans) contain GOS (galacto-oligosaccharides), a high-FODMAP oligosaccharide. Monash rates edamame as high-FODMAP at all reasonable serving sizes. Even small portions exceed low-FODMAP limits.
Excellent DASH food: legume-based, high in plant protein, fiber, potassium, magnesium, and calcium. Low in saturated fat. If unsalted or lightly salted, sodium remains acceptable. Aligns perfectly with DASH emphasis on plant-based proteins.
Excellent Zone building block: complete plant protein (11g per cup), low-glycemic carbohydrate, and favorable fat profile with omega-3s. Minimal processing preserves anti-inflammatory polyphenols.
Excellent plant-based protein source with fiber, isoflavones, and polyphenols. Contains omega-3 ALA and magnesium. Supports anti-inflammatory diet principles.
Excellent protein (11g per serving), good fiber (4g per serving), low fat (5g per serving, mostly unsaturated). Easy to digest, nutrient-dense, works well in small portions. Supports satiety and muscle preservation. Ideal GLP-1 snack.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.