Edamame Nutrition Benefits and Facts

Nutritional summary

Edamame provides a complete plant-based protein profile, containing all essential amino acids (the protein building blocks the body cannot make itself) .
These immature soybeans are harvested at approximately 80% maturity, which results in a higher concentration of water and natural sugars compared to mature, dried soybeans .
Consumption of whole soy foods like edamame is well-established as safe for healthy individuals, as the levels of phytoestrogens (plant compounds that can mimic estrogen) found in normal dietary portions are not high enough to cause toxic effects .
Unlike many other legumes, soybeans are classified as oilseeds due to their higher fat content, and edamame specifically retains significant amounts of dietary fibre and isoflavones (beneficial plant compounds) because it is a whole, minimally processed food .

Interesting fact

The name edamame literally translates from Japanese as 'stem beans' because they were traditionally sold while still attached to the stem to indicate freshness.

Standout nutrients

EPIC

SOURCE

Molybdenum

EPIC

SOURCE

Folate

EPIC

SOURCE

Pantothenic acid

SUPER

SOURCE

Biotin

135

kcal per 100g

Protein11.1g

Fat7.22g

Carbs3.58g

Fiber5.32g

Sugar0.88g

Fat breakdown

Polyunsat2.70g

Monounsat2.40g

Saturated0.90g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeLow Fodmap

Sustainability

Lighter footprint

As a legume, edamame fixes nitrogen in the soil, reducing the need for synthetic fertilizers.

Confidencehigh

Storage

Freeze

6–12 months

Most common format for retail edamame

Refrigerate

3–5 days

Keep in pods to maintain moisture

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

Claim citations

Editorial: Everything edamame: Biology, production, nutrition, sensory and economics - PMC

[7]pmc.ncbi.nlm.nih.gov

Therapeutic Efficacy of Soy-Derived Bioactives: A Systematic Review of Nutritional Potency, Bioactive Therapeutics, and Clinical Biomarker Modulation - PMC

[8]pmc.ncbi.nlm.nih.gov

Soybean Synergies: A Comprehensive Review on Novel Extraction Techniques and Their Role in Unlocking Health Potential - PMC

[9]pmc.ncbi.nlm.nih.gov

Soya foods and your health - BDA

[10]www.bda.uk.combda.uk.com

The health effects of soy: A reference guide for health professionals

[11]pmc.ncbi.nlm.nih.gov

Soy Components vs. Whole Soy: Are We Betting Our Bones on a Long Shot? - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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