Edamame Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15–30
reported range
Glycemic load
2
Low GL
This food's glycemic index is 15–30, which is Low GI.
Edamame is a diabetes-friendly legume with a low glycemic index (15–30) and very low glycemic load. Its combination of protein, fiber, and healthy fats helps stabilize blood sugar. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Edamame GI is estimated in the 15–30 range — among the lowest of all legumes.
One half-cup of shelled edamame provides 8.4 g protein and 3.2 g fiber — a combination that supports stable blood sugar.
Glycemic load of 10 or below is classified as low — a half-cup of edamame has a GL of about 2.
What's actually inside
Per 100 g, with your typical serving noted as 1/2 cup (78 g), shelled, cooked. The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 7.6g
- Net carbs
- 4.4g
- total carbs minus fiber
- Fiber
- 3.2g
- slows the glucose rise
- Sugars
- 1.7g
- Protein
- 8.4g
- Calories
- 94kcal
Notable nutrients
- Folate121 mcg
- Vitamin K21.4 mcg
- Iron1.5 mg
- Magnesium48 mg
- Manganese0.5 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent — very low GI and GL, high protein and fiber
Edamame is a diabetes-friendly legume with a low glycemic index (15–30) and very low glycemic load. Its combination of protein, fiber, and healthy fats helps stabilize blood sugar. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A half-cup serving of shelled edamame (about 78 g) contains roughly 4.4 g net carbs and a glycemic load of only 2, making it a safe choice even in larger portions. Up to one full cup (156 g) still keeps GL under 5. Pairing with other low-GI vegetables or a lean protein keeps the meal balanced.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Boiling or steaming
Little effectStandard boiling or steaming of edamame in the pod does not significantly alter its GI. The intact bean structure and high protein/fiber content keep glycemic response low.
Mashing or pureeing
Raises GIPureeing edamame (as in dips or spreads) breaks down cell walls and may slightly increase the rate of starch digestion, but the effect is modest given the low total carb content.
Freezing and reheating
Little effectFrozen edamame is typically blanched before freezing; reheating does not meaningfully change GI. The resistant starch content may even increase slightly upon cooling.
Adding salt or oil
Little effectSeasoning with salt or tossing with a small amount of oil does not affect GI. Oil can slow gastric emptying slightly, which may modestly reduce the glycemic response.
Pairing tip
Edamame pairs well with non-starchy vegetables, lean proteins like grilled fish or chicken, and whole grains such as quinoa or brown rice. A squeeze of lemon or a splash of vinegar can further blunt the glycemic response. Avoid pairing with high-sugar sauces or refined carbohydrates.
Why GI numbers vary
Edamame GI data is limited because it is not a staple in most GI databases. The 15–30 range is estimated based on its very low carb content (about 8 g per half-cup), high fiber (3 g), and high protein (8 g), which together produce a minimal glycemic response. Soybeans generally have a low GI, and edamame (immature soybeans) is similar or slightly lower. We report an honest range rather than a single value.
Not medical advice. This page is general nutrition information about Edamame. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Edamame has a low glycemic index estimated between 15 and 30. Because it is not widely tested in GI databases, this range is based on its nutritional profile: very low net carbs (about 4.4 g per half-cup), high fiber (3.2 g), and high protein (8.4 g). These factors together ensure a slow, minimal rise in blood sugar. In practical terms, edamame is one of the most blood-sugar-friendly legumes available.
Yes, edamame is an excellent choice for people with diabetes. Its low GI (15–30) and very low glycemic load (about 2 per half-cup) mean it has little impact on blood sugar. The combination of protein, fiber, and healthy fats also promotes satiety and helps prevent blood sugar spikes. This is general nutrition information — individuals should discuss dietary choices with their care team.
Edamame has one of the lowest GI values among legumes. For comparison, chickpeas have a GI around 28–42, lentils about 29–52, and black beans around 30–45. Edamame's lower net carb content (about 4.4 g per half-cup vs. 10–15 g for many cooked legumes) gives it a particularly low glycemic load. All legumes are generally low-GI foods, but edamame is among the best for blood sugar management.
Yes, edamame fits well into low-carb and even keto diets. A half-cup serving has only about 4.4 g net carbs, leaving room for other low-carb vegetables and proteins within a daily limit. On strict keto (under 20–30 g net carbs/day), a half-cup uses about 15–22% of the budget, which is manageable. Edamame is much lower in carbs than most other legumes.
Standard cooking methods like boiling or steaming have minimal effect on edamame's glycemic impact. Pureeing may slightly increase the rate of digestion, but the effect is small due to the low total carb content. Adding oil or acid (lemon juice, vinegar) can further blunt the glycemic response. Avoid coating edamame in sugary sauces, which would add fast-digesting carbs.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026