Edamame – Nutrition, Health Benefits and Risks

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Edamame beans are young green soybeans that get harvested before maturation. Farmers harvest them when the soybean pods are filled, nearly 80% mature, and just before they turn yellow. They are available shelled, new, or frozen. Edamame is a common ingredient in East Asian cuisine. People in China have used edamame for its nutritional and medicinal value as early as the 2nd century BC.

This well-known plant-based food offers several health benefits. Edamame beans are gluten-free and low in calories. They are a wellspring of vegetable protein, fibre and significant nutrients and minerals.

Clinical studies have proven that isoflavones in soybean proteins reduce blood cholesterol and thus the risk of heart diseases. Soybean isoflavones are also known to prevent some forms of cancer, reduce osteoporosis and alleviate diabetes.

Soybeans harvested at this stage have more sucrose and free amino acids, which contribute to a distinct flavour. As a result, edamame has a sweet and nutty flavour and soft texture, similar to pea. The pods can be boiled in salt water or roasted like peanuts.

They can also be stir-fried or added to soups, stews, salads and even pasta dishes. As per studies, vegetable soybeans are healthier and more delicious than soybean legumes. Therefore, you shouldn’t hold back when adding edamame to your diet.

The HealthifyMe Note

Edamame beans are fresh vegetable soybean seeds harvested before maturation. Also, they have a greater fraction of vitamins and minerals than mature soybeans. Also, edamame’s sweet, nutty flavour seamlessly enriches several delicious recipes.

Nutritional Properties of Edamame Beans

As per USDA data, 100 grams of cooked edamame serving contains:

  • Energy: 140 Kcal
  • Carbohydrate: 8.63g
  • Fibre: 5g
  • Sugars: 2.11g
  • Protein: 11.5g
  • Fat: 7.57g
  • Cholesterol: 2 mg

Vitamins and Minerals 

  • Calcium: 61mg
  • Iron: 2.2mg
  • Sodium: 128 mg
  • Choline: 54.7 mg
  • Zinc: 1.33mg
  • Folate: 286 µg
  • Magnesium: 62mg
  • Phosphorus: 164 mg
  • Potassium: 422 mg
  • Vitamin C: 5.3mg


A cup full of cooked edamame comprises 7.57 grams of fat and 1 gram of immersed fat. As per research, a large quantity of fat is monounsaturated, โปรโมชั่น ufabet which is advantageous for decreasing cardiovascular disease. In addition, it comprises 3.5 grams of polyunsaturated fat and omega-6 fatty acids, which reduce cholesterol levels. 


One cup of shelled, cooked edamame contains approximately 14 grams of carbs, which is lower than other varieties of beans. A low-carb diet has several health benefits, including weight loss, increased good cholesterol, decreased risk of heart diseases etc.


Edamame involves about 11.5 grams of protein. Soy protein is generally highly nutritious. According to research, it has several health benefits like regulating blood cholesterol, weight loss, reduced risk of cancer etc.


Edamame includes plenty of micronutrients, particularly magnesium and L-ascorbic acid. A cup full of soaked, cooked edamames beans contains:

  • 11% of your daily L-ascorbic acid requirements.
  • 8% of the calcium you expect every day.
  • 20% of your daily iron requirement.

Edamame offers almost 14% of your day-to-day potassium needs, in addition to copper, riboflavin, niacin, vitamin K. zinc and phosphorus.

The edamame health profile is similar to regular soybeans, soy flour, or tofu. Edamames has more vitamin K, manganese, and folate than mature soybeans; however, it contains less iron and copper. Additionally, the nutrients and minerals included in edamames may differ a little depending on where the seeds get cultivated. 

Edamame has incredibly improved degrees of soy isoflavones. Isoflavones are frequently attributed to as “normal estrogens” since they can act like oestrogen in your body. They can also prevent chemical-dependent malignant growths, osteoporosis, type 2 diabetes, and cardiovascular illness and assist with easing side effects from menopause. Also, each cup of steamed edamame has around 28 milligrams of isoflavones. Therefore, it is 20% more phytoestrogen than cooked mature soybeans.