Edamame: 11 g Protein & 8 g Fiber in a 100 g Steamed Snack
Young green soybeans provide complete plant protein, iron, and folate with a mild, sweet flavor—ready in five minutes from frozen pods.
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What Is Edamame?
Edamame are **immature soybeans (Glycine max)** picked while still green; they’re sold fresh or frozen, in pods or shelled.
Nutrition (100 g cooked, shelled)
|Calories|Protein|Fiber|Fat|Iron|Folate|
|---|---|---|---|---|---|
|121 kcal|11.1 g|8.1 g|5.2 g|2.3 mg (13 %)|311 µg (78 %)|
Benefits
- **Complete amino acid profile** comparable to animal protein.
- Soluble fiber aids cholesterol management.
- Isoflavones (genistein) may support heart and bone health.
Drawbacks
- Naturally high in FODMAP galactans—may bloat sensitive guts if portions >100 g.
- Allergen for soy-sensitive individuals.
Flavour & Cooking Tips
Taste is sweet-nutty with pea notes. Steam or microwave **5 min**, toss hot pods with sea salt, chili, or miso-sesame glaze.
Culinary Uses & Storage
- Snack on salted pods (discard shells).
- Add shelled beans to poke bowls, salads, hummus, fried rice.
- Keep frozen at −18 °C for 8 months; refrigerate cooked beans 3 days.
- 1. Edamame
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