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Also known as: green soybeans, edamame, frozen edamame
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Steamed edamame pods tossed with coarse sea salt. A simple, healthy, and incredibly addictive snack or appetizer, perfect for sharing. Ready in under 10 minutes!
Tender, cooked octopus marinated in a savory sesame-soy sauce, served over seasoned sushi rice with fresh avocado, crisp cucumber, and edamame. A refreshing and vibrant Hawaiian classic ready in about 35 minutes.
A fresh and vibrant bowl with tender cooked shrimp, fluffy sushi rice, and a rainbow of toppings like avocado, edamame, and cucumber. A healthy, customizable, and delicious meal that brings a taste of Hawaii to your kitchen.
A classic Japanese appetizer featuring tender, vibrant green edamame pods steamed to perfection and finished with a sprinkle of flaky sea salt. This healthy, protein-packed snack is incredibly simple and ready in under 10 minutes.
Yes, edamame is very healthy. It's an excellent source of plant-based complete protein, providing all nine essential amino acids. It's also rich in dietary fiber, essential vitamins like folate and vitamin K, and minerals such as manganese and iron, contributing to overall well-being.
Per 100g, edamame contains approximately 109 calories, 11.22g of protein, 7.61g of carbohydrates, and 4.73g of fat. It's particularly noted for its high fiber content, which aids digestion, and its wealth of vitamins and minerals, including folate, vitamin K, and iron.
Edamame can be beneficial for weight loss due to its high protein and fiber content. Protein and fiber promote satiety, helping you feel full longer and potentially reducing overall calorie intake. Its relatively low calorie count for its nutritional density also makes it a smart snack choice.
Yes, edamame is naturally both vegan and gluten-free. As a plant-based legume, it contains no animal products, and it is not a grain, making it suitable for those avoiding gluten.
While edamame is a legume and contains carbohydrates (around 7.61g per 100g), it can be consumed in moderation on a keto diet. Its fiber content helps offset net carbs, and its high protein makes it a good plant-based option, but portion control is key for strict keto followers.
Edamame is typically sold frozen, either in the pod or shelled. To cook, you can boil it in salted water for 3-5 minutes, steam it for 5-10 minutes, or microwave it with a splash of water for 2-3 minutes until tender-crisp. Serve with a sprinkle of salt.
Edamame has a mild, slightly sweet, and nutty flavor with a firm, satisfying texture. Some describe its taste as similar to a fresh pea or lima bean, with a hint of grassy freshness. It's versatile and pairs well with many seasonings.
edamame is a versatile ingredient found in cuisines around the world. With 109 calories per 100g and 11.22 grams of protein, it's a nutritious addition to many dishes.
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Fresh edamame pods can be stored in the refrigerator for a few days. Most edamame is sold frozen; keep it in the freezer until ready to use. Once cooked, leftover edamame should be refrigerated in an airtight container and consumed within 3-4 days.
No, edamame should not be eaten raw. Like other soybeans, raw edamame contains trypsin inhibitors and other compounds that can interfere with digestion and nutrient absorption. It must be cooked before consumption to neutralize these compounds and make it safe to eat.
Isoflavones are a type of phytoestrogen found in edamame, which are plant compounds that can mimic estrogen in the body. They act as antioxidants and have been studied for potential benefits in reducing the risk of certain chronic diseases, supporting bone health, and alleviating menopausal symptoms.
