Calories in Unshelled Edamame: Nutrition & Health Benefits

Counting Calories in Unshelled Edamame

Edamame offers a uniquely fun and healthy snack. But many wonder - how many calories exist in unshelled edamame? Does the shell or preparation method alter the calorie count? Read on for an in-depth look at determining calories in fresh, frozen or boiled edamame still in the pod.

What is Edamame?

Edamame refers to immature green soybeans still in the pod. They pick the pods before ripening when the beans taste sweetest.

Most commonly steam or boil the whole unshelled edamame and season simply with salt before serving. The pods themselves prove completely edible too.

Beyond the fun, interactive eating style, edamame contains lots of nutrients like protein, fiber and vitamins within relatively few calories. But exactly how many calories exist per pod?

Calories in Fresh Unshelled Edamame

In its fresh form straight from the plant, a serving of unshelled edamame contains on average:

• 100 grams (3.5 oz) - 121 calories
• 1 cup - 189 calories

The slightly higher calorie measurement per cup accounts for the additional weight and density of the whole soybean pods compared to counting just the shelled beans.

Calories in Frozen Unshelled Edamame

Since fresh edamame pods have a short ripe season, most people use frozen varieties year-round. How do the frozen types compare calorie-wise?

Generally frozen unshelled edamame contain virtually identical calories to fresh. A 100 gram serving still provides around 121 calories whether enjoying fresh or frozen edamame pods.

The freezing process itself does not significantly alter the average calorie content in unshelled edamame beans. Just watch added seasonings or salt that could boost sodium values.

Does Boiling Change Calories?

Preparing edamame typically involves quickly boiling the pods, usually for only 3-5 minutes. But does this cooking method increase the calorie count at all?

The short boiling process does not change the calories or nutritional values in any significant way. So boiled pods still contain about 121 calories per 3.5 ounces, consistent with raw and frozen edamame.

In fact, the quick boil may actually make some nutrients in edamame more bioavailable for digestion and absorption compared to eating completely raw.

Impact of Shell on Calories

Since you eat edamame pods whole and unshelled, does consuming the fibrous shell itself alter the calorie content?

Leaving edamame beans unshelled primarily provides more filling fiber with minimal effects on calorie density. The shell gets counted as part of the total edamame weight.

However, shelled edamame does remove some of the fibrous carbs. So shelled beans contain slightly fewer calories than unshelled by weight - about 116 calories per 100 grams.

Calories Compared to Other Beans

Looking at calories in unshelled edamame versus other bean varieties, how does it compare?

Per 100 grams, unshelled edamame averages around 20-30% fewer calories than other popular boiled bean types like:

• Lima beans: 126 calories
• Black beans: 132 calories
• Chickpeas: 119 calories
• Kidney beans: 127 calories

So ounce for ounce, enjoying edamame pods ends up a bit lower in calories than common bean alternatives when preparing recipes.

Nutritional Benefits of Edamame

Beyond the fun eating style and solid protein source, what makes edamame nutritionally unique from a health perspective?

High in Protein

Per calorie, edamame offers more protein than most other plant foods. A single cup provides about 18 grams of protein - 35% of the Daily Value.

Getting plenty of plant-based protein correlates to lower risks of certain cancers and heart disease. The amino acid profile also helps maintain lean muscle mass.

Rich in Antioxidants

Edamame contains lots of antioxidants from compounds called isoflavones that help combat free radical damage and inflammation in the body.

This contributes to reduced incidence of chronic diseases. The antioxidant capacity actually surpasses many fruits and vegetables.

High Amounts of Fiber

Consuming edamame unshelled provides around 9 grams of fiber per cup. That equals over 30% of the Daily Fiber recommendation.

Getting plenty of viscous fiber feeds healthy gut bacteria. It also helps lower cholesterol, control blood sugar, and promote digestive regularity.

Vitamins and Minerals

Edamame further contains high amounts of bone-supporting vitamin K, energy-producing thiamine and manganese. It also offers folate, magnesium, riboflavin and more.

Enjoy just one cup to get almost an entire day's worth of vitamin K plus significant percentages of other micronutrients.

Potential Concerns

While edamame offers nutritional upside, some downsides related to soy exist to consider.

Anti-Nutrient Content

Like other legumes, edamame contains anti-nutrient compounds called phytic acid or oxalates that slightly inhibit mineral absorption efficiency.

However, the effects prove quite mild compared to other beans. Still, pairing edamame with foods high in vitamin C helps counteract this.

Phytoestrogen Effects

The isoflavone antioxidants in soy can mimic estrogen activity in the body when consumed in extreme excess.

Moderate intake poses no concerns though. Whole soy foods like edamame show less systemic effects than isolated soy supplements too.

Those with soy allergies or hormone-sensitive cancers should remain more cautious with high soy diets until more research emerges.

Tips for Enjoying Edamame

Beyond the oddness of eating beans in their pods, preparing tasty edamame at home does take some technique.

Look for Bright Green Pods

Select packages with very vibrant, bright green pods. Dull coloring signals staler beans with less flavor and nutrition.

Avoid Added Seasonings

Plain edamame works best to control salt and seasonings. Added flavorings quickly increase sodium, negating some of its natural health benefits.

Adjust Boiling Times

To avoid mushiness boil fresh or thawed frozen edamame for just 3-5 minutes. Overcooking makes pods slimy and beans mealy.

Err on the side of slightly undercooked when uncertain. The inner beans still warm as pods cool for tender, firm texture.

Armed with knowledge about calories in unshelled edamame, give this unique healthy snack bean a try! Just 121 calories gets you protein, antioxidants and lots of nutrition in an enzyme-rich green soybean package.

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.