Edamame (Young Soybeans) Overview
Edamame are young soybeans harvested before hardening, providing complete plant protein with all essential amino acids. They are rich in fiber, folate, vitamin K, and unique soy compounds called isoflavones. Edamame supports heart health, bone health, and provides high-quality protein for plant-based diets.
Why Edamame (Young Soybeans) Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Edamame (Young Soybeans) Nutrition Facts
Per 155g (1 cup shelled)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 189 | — |
| Protein | 16.9g | 34% |
| Total Carbohydrates | 13.8g | 5% |
| Dietary Fiber | 8.1g | 29% |
| Sugar | g | — |
| Total Fat | 8.1g | 10% |
| iron | 2.9mg | 16% |
| magnesium | 99mg | 25% |
| vitaminK | 41mcg | 52% |
| folate | 482mcg | 121% |
GI: 15 ()
Key Nutrients in Edamame (Young Soybeans) for Heart Health
Fiber
8.1gSupports heart health by providing essential fiber
Magnesium
99mgSupports heart health by providing essential magnesium
Best Ways to Eat Edamame (Young Soybeans) for Heart Health
- Steam in pods and sprinkle with sea salt
- Shell and add to stir-fries or grain bowls
- Blend into hummus for protein boost
- Add to salads for complete protein
- Roast shelled beans for crunchy snack
- Puree into pesto or dips
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Edamame (Young Soybeans) Health Benefits
- Complete plant protein (17g per cup)
- All nine essential amino acids
- High in fiber (8g per cup) for digestive health
- Rich in folate (121% DV) for cell division and pregnancy
- Excellent vitamin K source (52% DV) for bone health
- Provides iron (16% DV) in plant form
- Contains isoflavones with hormone-balancing effects
- Low glycemic index (15) for stable blood sugar
Important Considerations
- Soy allergy is common - avoid if allergic
- Isoflavones may affect hormone-sensitive conditions
- High in FODMAPs - may trigger digestive issues
- Pods are tough and inedible
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