What is Edamame (Young Soybeans)?
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.
Key Highlights
- 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
Edamame (Young Soybeans) Nutrition Facts
Nutrition values per 155 g (155g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 189 | - |
| Total Fat | 8.1g | 10% |
| Saturated Fat | 0g | 0% |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 13.8g | 5% |
| Dietary Fiber | 8.1g | 29% |
| Sugars | 0g | - |
| Protein | 16.9g | 34% |
| Vitamins | ||
| Vitamin K | 41mcg | 52% |
| Folate | 482mcg | 121% |
| Minerals | ||
| Iron | 2.9mg | 16% |
| Magnesium | 99mg | 25% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Edamame (Young Soybeans)
Complete plant protein (17g per cup)
Complete plant protein (17g per cup)
All nine essential amino acids
All nine essential amino acids
High in fiber (8g per cup) for digestive health
High in fiber (8g per cup) for digestive health
Rich in folate (121% DV) for cell division and pregnancy
Rich in folate (121% DV) for cell division and pregnancy
Excellent vitamin K source (52% DV) for bone health
Excellent vitamin K source (52% DV) for bone health
Provides iron (16% DV) in plant form
Provides iron (16% DV) in plant form
Contains isoflavones with hormone-balancing effects
Contains isoflavones with hormone-balancing effects
Low glycemic index (15) for stable blood sugar
Low glycemic index (15) for stable blood sugar
Edamame (Young Soybeans) for Your Health Goals
Discover how Edamame (Young Soybeans) can support your specific nutrition and health goals:
Edamame (Young Soybeans) for Muscle Building
Complete protein (17g) with all essential amino acids
Relevance: 9.0/10Edamame (Young Soybeans) for Heart Health
Complete protein, fiber (8g), isoflavones, omega-3
Relevance: 8.5/10Edamame (Young Soybeans) for Metabolic Health
Very low GI (15), high fiber, protein stabilizes glucose
Relevance: 8.3/10Edamame (Young Soybeans) for Longevity
Isoflavones, complete protein linked to longevity
Relevance: 8.1/10Edamame (Young Soybeans) for Weight Loss
High protein and fiber increase satiety
Relevance: 8.0/10Edamame (Young Soybeans) for Gut Health
High fiber supports digestive health
Relevance: 7.6/10How to Select & Store Edamame (Young Soybeans)
🏠 Storage Tips
- Fresh edamame keeps refrigerated for 2-3 days
- Frozen edamame (most common form) keeps for 10-12 months
- Steam or boil from frozen for 3-5 minutes until tender
Best Ways to Eat Edamame (Young Soybeans)
Quick Recipe Ideas
- 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
Track Edamame (Young Soybeans) in Your Diet
Use Nutrivio to log Edamame (Young Soybeans) and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
