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 Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
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 Muscle Building
Protein
16.9gSupports muscle building by providing essential protein
Best Ways to Eat Edamame (Young Soybeans) for Muscle Building
- 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:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
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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