Edamame
A rare plant food that is high in both protein and fiber with a very low GI — excellent for satiety and steady insulin.
FatTonic Facts
Edamame · per serving 1 cup (155g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 1 | −2.2 |
| Sugar (g) | 3 | −2.4 |
| Processing | whole | 0.0 |
| Fiber (g) | 8 | +12.8 |
| Protein (g) | 18 | +12.6 |
| Capped at 100 | raw 120.8 | = 100 |
| Glycemic index | no published test found | |
| Carbs (g) | 14 | |
| Fat (g) | 8 |
Score model v1
Nutrients: USDA FoodData Central, record 168411 (Edamame, frozen, prepared), public domain, checked 2 Oct 2026.
Glycemic index: no published test found. Searched 28 Oct 2026 in Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: Table A1 tests mature soya beans, dried and boiled or canned (nos. 1124-1127); none is edamame (immature green soybeans). The score still uses 18, a value with no recorded source, until a test is found.
Per 100 g (USDA record; serving 155 g): carbs 8.9, sugar 2.2, fiber 5.2, protein 11.9, fat 5.2 g.
What this means for fat-burning
Why this score: fiber 8 g set it, +12.8 points. Source: USDA FoodData Central, FDC 168411.
Its protein content supports satiety and helps preserve muscle while you lose fat. The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Edamame scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does edamame spike insulin?
Glycemic load 1 for 1 cup (155g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is edamame good for fat loss?
Excellent (100/100): edamame strongly supports fat-burning.
Better in legumes
Edamame ties for the best in legumes on this index.