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 Metabolic Health
Metabolic health is about how efficiently your body converts food into energy and maintains stable blood sugar levels. A metabolism-focused diet emphasizes whole foods, balanced macros, and nutrient timing to optimize insulin sensitivity and energy production.
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 Metabolic Health
Magnesium
99mgSupports metabolic health by providing essential magnesium
Best Ways to Eat Edamame (Young Soybeans) for Metabolic 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 building muscle through resistance training - every pound of muscle burns 6-10 calories daily at rest. Combined with a protein-rich diet, this creates a sustainable increase in metabolic rate.
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
Track Your Metabolic Health Journey
Log Edamame (Young Soybeans) and thousands of other foods instantly with AI-powered photo recognition. Get personalized nutrition insights tailored to your Metabolic Health goals.
