Unshelled Edamame Nutrition Facts, Health Benefits, and Concerns

An Introduction to Unshelled Edamame

Edamame, often served still in the pod, have become a popular appetizer and snack in recent years. But what exactly are these immature soybeans and are they good for you? Let's take a closer look at unshelled edamame nutrition to find out.

What Are Unshelled Edamame?

Edamame are immature soybeans that are harvested before the beans fully harden. The word "edamame" comes from the Japanese language and literally translates to "stem bean."

In contrast to mature soybeans that are usually dried, edamame beans are picked while the seeds are still green and soft. The pods containing the beans are typically boiled or steamed and served right on the stem.

Edamame offer a sweet, nutty flavor and a satisfying pop when you bite into the fresh beans inside the pod. They make for an easy, mess-free snack or appetizer.

Edamame Nutrition Facts

Edamame is rich in many important nutrients. Here is an overview of the nutrition found in a 1-cup (155 gram) serving of frozen, prepared edamame:

• Calories: 189
• Protein: 17 grams
• Fat: 8 grams
• Carbs: 16 grams
• Fiber: 8 grams
• Vitamin K: 31% of the RDI
• Folate: 12% of the RDI
• Vitamin C: 11% of the RDI
• Iron: 10% of the RDI
• Magnesium: 9% of the RDI
• Phosphorus: 9% of the RDI
• Copper: 8% of the RDI
• Manganese: 7% of the RDI

Edamame contains complete protein, meaning it provides all nine essential amino acids that your body cannot make on its own. It's also high in fiber, vitamins, and minerals like vitamin K, folate, and iron.

Health Benefits of Edamame

Consuming edamame offers several potential health benefits:

May Lower Cholesterol

Edamame contains soluble fiber, which helps lower cholesterol levels. Soluble fiber binds to cholesterol in the digestive system and removes it from the body before it can circulate in the bloodstream.

A review of 10 studies found that consuming just under 1 cup (100 grams) of soy protein rather than animal protein significantly decreased LDL “bad” cholesterol by about 5%.

May Reduce Heart Disease Risk

Research suggests eating edamame and other soy-based foods may protect heart health. This is likely due to edamame's content of heart-healthy fats, fiber, vitamins, and minerals.

One analysis of 35 studies showed that eating approximately 1 cup (250 grams) of soy products like edamame daily cut heart disease risk by 10%.

May Have Anticancer Properties

Edamame contains various compounds that may help prevent the growth and spread of cancer cells. These compounds include soy isoflavones, saponins, and lunasin.

Isoflavones act as antioxidants that may inhibit tumor growth and induce cancer cell death. Saponins have been shown to reduce the multiplication of cancer cells.

Lunasin is a peptide that may help suppress cancer cell division and metastasis. However, more human research is needed.

May Help Reduce Menopause Symptoms

The isoflavones in edamame, especially genistein and daidzein, may help alleviate hot flashes. Soy isoflavones mimic the effects of the female sex hormone estrogen in the body.

One review of 17 studies found that eating soy foods providing 60–135 mg of isoflavones daily modestly decreased the frequency of hot flashes in menopausal women.

May Promote Bone Health

Edamame is rich in several nutrients needed for maintaining strong bones, including vitamin K, phosphorus, and magnesium. These nutrients support bone tissue formation and reduce calcium loss from bone.

Interestingly, some research suggests that the isoflavones in soy foods like edamame may contribute to higher bone mineral density, especially in postmenopausal women.

Comparing Edamame Nutrition to Mature Soybeans

Edamame offers a very similar nutrition profile as mature soybeans. However, there are a few key differences:

• Fiber: Mature soybeans contain slightly more fiber. They have around 9 grams per cooked cup (172 grams) compared to 8 grams in edamame.
• Iron: Edamame provides slightly more, with around 10% of the Daily Value (DV), versus 7% DV in mature beans.
• Vitamin K: Edamame contains a lot more, providing 31% DV versus just 4% DV in mature beans.

Both foods are rich sources of nutrients like protein, manganese, copper, phosphorus, magnesium, and B vitamins.

However, due to the mild flavor and fun eating experience, edamame tends to be the more popular choice over mature soybeans.

Can You Eat Edamame Pods?

While the edamame beans are certainly the star of the show, the pods are also edible.

The pods are made of cellulose and contain small amounts of fiber and nutrients. Eating the entire pod provides an extra 3 grams of fiber per cup (155 grams) of edamame.

Some people prefer to scrape the soft beans right out of the pods with their teeth and throw away the shells. However, you can also eat both the beans and pods if you'd like.

How to Select and Store Edamame

Selecting Edamame

Edamame is typically available frozen or fresh. Most grocery stores stock frozen, pre-shelled edamame that has been precooked and frozen.

Fresh edamame can also be found in the refrigerated section, sold still on the stems with the pods intact. When selecting fresh edamame, look for bright green pods with no spots or blemishes.

Storing Edamame

Properly storing edamame helps retain its flavor and nutrients:

• Fresh edamame: Store fresh edamame pods in a loosely closed plastic bag in the refrigerator for 3–5 days.
• Shelled edamame: Place shelled beans in an airtight container and store in the freezer for up to one year.
• Frozen pods: Keep frozen edamame in the freezer in its original package for up to one year.

Cooked Edamame

Cooked edamame can be stored in an airtight container in the refrigerator for up to 5 days. Adding a damp paper towel over the top before sealing can help retain moisture.

Tips for Enjoying Edamame

Keep these tips in mind to get the most out of edamame:

• Boil or steam: Boil or steam frozen pods for 3–5 minutes until heated through. Undercooking makes the beans difficult to chew while overcooking leads to mushy beans.
• Add seasonings: After cooking, drizzle with olive oil or sesame oil and sprinkle on sea salt, garlic powder, sesame seeds, cracked black pepper, or red pepper flakes.
• Try shelled: For a lower fiber, lower calorie snack, try buying shelled edamame beans without the pods.
• Blend it: Add cooked edamame to smoothies or processing it into hummus or pesto.
• Make a salad: Toss cooked and chilled edamame into a green salad, grain bowl, or slaw.
• Add to grains: Mix edamame into rice dishes, quinoa salads, or pasta for added protein.

Potential Downsides to Eating Edamame

Edamame is highly nutritious and associated with many health benefits. However, there are some downsides to consider.

Allergies

Allergies to edamame are rare but have been documented. Those with soy allergies should avoid edamame, as it may trigger a reaction.

Reactions can vary but may include symptoms like hives, itching, swelling, wheezing, abdominal pain, diarrhea, nausea, or vomiting.

Phytic Acid

Like other beans and legumes, edamame contains phytic acid. For some people, phytic acid can impair the absorption of minerals like iron and zinc.

However, phytic acid is reduced when you soak or sprout the beans before eating them. Fermenting edamame also helps decrease phytic acid content.

Pesticide Residue

Some brands of edamame may contain traces of pesticide residue. To minimize exposure, select organic varieties or thoroughly wash fresh edamame prior to consumption.

Oxalates

Edamame contains oxalic acid and oxalate salts, compounds that can bind to minerals like calcium and increase your risk of kidney stones in high amounts.

If you have a history of kidney stones, it's best to limit your oxalate intake from foods like edamame, spinach, nuts, chocolate, tea, and strawberries.

The Bottom Line

Edamame is a highly nutritious food that offers many impressive health benefits. Its content of protein, fiber, micronutrients, and plant compounds may improve several aspects of health.

However, those with soy allergies should avoid edamame. Additionally, its phytic acid content may reduce mineral absorption in high amounts.

In moderation as part of a balanced diet, edamame is a tasty plant-based snack or addition to many dishes that can benefit nearly everyone's health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.