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frozen edamame in pods.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
green soybeansedamame podssoybeans in pods
SERVING
CALORIES
121
PROTEIN
11.9g
CARBS
10.0g
FAT
5.2g
FIBER
5.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories121kcal—
Protein11.9g24%
Carbohydrates10.0g4%
Fiber5.2g19%
Sugar2.2g4%
Total fat5.2g7%
Saturated fat0.62g3%
Trans fat0g—
Cholesterol0mg0%
Water71.8g—
MINERALS
Sodium6.0mg0%
Potassium436mg9%
Calcium63mg5%
Iron2.2mg12%
Magnesium23mg5%
Phosphorus51mg4%
Zinc0.41mg4%
Copper0.08mg9%
Manganese0.24mg10%
Selenium0.70µg1%
VITAMINS
Vitamin A13µg1%
Vitamin C6.1mg7%
Vitamin D0µg0%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.72mg14%
Vitamin B60.15mg9%
Folate (B9)40µg10%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup144g
1 tablespoon9g
1 teaspoon3g
1 ml0.6g
1 liter600g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of plant-based complete protein, containing all nine essential amino acids.
- ✓Rich in dietary fiber, which supports digestive health and promotes feelings of fullness.
- ✓High in vitamins and minerals, including folate, vitamin K, manganese, and iron.
- ✓Contains isoflavones, which may help lower cholesterol and support bone health.
COOKING TIPS
In the kitchen.
- 1Boil or steam the pods directly from frozen for 4-6 minutes. Drain well and toss with coarse sea salt for a classic preparation.
- 2Do not eat the pods; squeeze the beans out of the pod to eat them.
- 3For a flavor variation, toss cooked pods with garlic powder, chili flakes, or a drizzle of sesame oil.
- 4Once cooked and shelled, the beans can be added to salads, stir-fries, soups, or blended into dips like hummus.
STORAGE
Keep it fresh.
- Keep frozen at 0°F (-18°C) or below in its original packaging until ready to use.
- Once the package is opened, reseal it tightly, removing as much air as possible, to prevent freezer burn. Use within 2-3 months for best quality.
FAQ
Frequently asked questions.
Is frozen edamame healthy?
Yes, frozen edamame is very healthy. It's an excellent source of complete plant-based protein, dietary fiber, and essential vitamins and minerals like folate, vitamin K, manganese, and iron. It also contains isoflavones, which may support heart and bone health.
How much protein is in frozen edamame?
100g of frozen edamame contains approximately 11.9g of protein, making it a significant plant-based protein source. It's considered a complete protein, providing all nine essential amino acids necessary for the body.
Is frozen edamame good for weight loss?
Yes, edamame can be beneficial for weight loss due to its high protein and fiber content. These nutrients promote satiety, helping you feel full longer and potentially reducing overall calorie intake. It's also relatively low in calories for its nutritional density.
Is frozen edamame vegan and gluten-free?
Yes, edamame is naturally vegan as it is a plant-based legume. It is also naturally gluten-free, making it suitable for individuals following these dietary restrictions. Always check packaging for any added ingredients if you have severe allergies.
Is frozen edamame keto-friendly?
While edamame is a legume and contains carbohydrates, it can be consumed in moderation on some keto diets, especially due to its high fiber content which lowers net carbs. 100g contains 9.96g carbs, so portion control is key for strict keto.
How do you cook frozen edamame in pods?
The easiest way to cook frozen edamame in pods is to boil or steam them. Simply add the frozen pods to boiling salted water for 3-5 minutes, or steam until tender-crisp. Drain, season with salt, and serve.
What does edamame taste like?
Edamame has a mild, slightly sweet, and nutty flavor with a firm, satisfying texture. It's often compared to a fresh, young lima bean or a sweet pea, making it a versatile addition to many dishes.
How do you store frozen edamame?
Frozen edamame should be stored in its original sealed packaging in the freezer at 0°F (-18°C) or below. Ensure the package is tightly sealed to prevent freezer burn and maintain quality.
Do I need to thaw frozen edamame before cooking?
No, you typically do not need to thaw frozen edamame before cooking. It can be cooked directly from frozen by boiling, steaming, or even microwaving, which makes it a convenient ingredient for quick meals.
Can you eat the edamame pods?
No, the fibrous outer pods of edamame are not meant to be eaten. You should only eat the tender green beans inside the pods. The pods are typically used as a vessel for cooking and serving, and the beans are squeezed out before consumption.
RECIPES
Cook with frozen edamame in pods.
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