Edamame Nutrition Facts

Calories, fat, protein, and carbohydrate values for Edamame.

Calories

There are 94 calories in Edamame.

Additional Information

Edamame, a popular and versatile legume, has gained significant attention in recent years for its many health benefits and delicious taste. Also known as young soybeans, edamame is a staple of Asian cuisine and is becoming increasingly popular in Western diets. In this expert article, we will explore the features, benefits, and drawbacks of edamame to give you a comprehensive understanding of this nutritional powerhouse.

Features of Edamame

Edamame stands out from other legumes because of its unique characteristics. Here are some notable features of edamame:

1. Nutrient Density: Edamame is packed with essential nutrients, making it a nutrient-dense food choice. It is a rich source of protein, fiber, vitamins (such as vitamin C and vitamin K), and minerals (including potassium and iron).
2. Low in calories: For individuals looking for a nutritious snack or mealtime addition without excessive caloric intake, edamame is an excellent choice. With only 94 calories per serving, edamame provides a satisfying and guilt-free option.
3. Plant-Based Protein: Edamame is a valuable source of plant-based protein, making it an ideal option for vegetarians, vegans, or those looking to reduce their meat consumption. With approximately 9.2 grams of protein per serving, edamame can help meet your daily protein needs.
4. High in Fiber: Fiber is essential for maintaining a healthy digestive system and promoting satiety. Edamame contains about 6.9 grams of fiber per serving, which aids in digestion and helps control appetite.

Benefits of Edamame

Incorporating edamame into your diet can provide a wide range of health benefits. Here are some notable benefits:

1. Heart Health: Edamame is known to promote heart health due to its high fiber content and the presence of heart-healthy fats, such as polyunsaturated and monounsaturated fats. These components may help lower cholesterol levels, reduce the risk of cardiovascular disease, and support overall heart function.
2. Bone health: Edamame is a good source of calcium and vitamin K, both of which play an important role in maintaining strong and healthy bones. Adequate calcium intake is essential for bone density, while vitamin K contributes to bone metabolism and the prevention of osteoporosis.
3. Blood Sugar Control: The combination of protein, fiber, and complex carbohydrates in edamame helps regulate blood sugar levels. This can be especially beneficial for people with diabetes or those who want to maintain stable blood sugar levels.
4. Weight management: Due to its high protein and fiber content, edamame may promote satiety and reduce overall caloric intake. Including edamame in meals or as a snack can support weight management efforts and help prevent overeating.

Disadvantages of edamame

While edamame offers numerous health benefits, it is important to be aware of potential drawbacks:

1. Allergies: Some people may be allergic to soybeans, including edamame. If you have a known soy allergy, it is important to avoid eating edamame or any soy-based products.
2. Antinutrients: Like other legumes, edamame contains antinutrients such as phytates and lectins. These compounds may interfere with nutrient absorption and digestion in some people. However, cooking or heating edamame may help reduce the levels of antinutrients.
3. Genetically Modified Organisms (GMOs): Most of the world’s soybeans are genetically modified. If you prefer to avoid GMOs, choose organic or non-GMO certified edamame.

Bottom line

Edamame is a highly nutritious legume that offers a number of health benefits. It is a rich source of protein, fiber, vitamins, and minerals, making it an excellent addition to a balanced diet. Incorporating edamame into your meals or enjoying it as a snack can support heart health, bone health, blood sugar control, and weight management. However, it is important to be aware of potential allergies, anti-nutrients, and GMO concerns. By understanding the features, benefits, and drawbacks of edamame, you can make informed decisions and reap the rewards of this nutritional powerhouse.
1
Yes, most soybeans, including edamame, are genetically modified. If you prefer to avoid GMOs, it is best to choose organic or non-GMO certified edamame. This will ensure that the edamame you consume is free of genetically modified organisms.