Edamame Nutrition Facts, Health Benefits, Preparation Tips - All About This Unique Soybean Snack

An Introduction to Edamame

Edamame, also known as soybeans, have become an increasingly popular snack and ingredient in recent years. These immature soybeans are harvested while still encased in their pods, unlike mature soybeans which are removed from pods prior to being sold and eaten. Edamame offers a unique nutty, sweet flavor and tender texture prized by many. But beyond being a tasty snack, what are the nutrition facts and health benefits of edamame in the shell?

Nutritional Profile of Edamame

When discussing the nutrition of edamame, it is important to note whether it is being examined in the pods or shelled. There are slight differences in macros and calories when comparing edamame in pods versus just the soybeans. In general, a 1 cup serving (155g) of edamame in the pods contains:

• Calories: 189
• Protein: 17g
• Fat: 8g
• Carbohydrates: 16g
• Fiber: 8g

As you can see, edamame is a high protein, high fiber snack that is also relatively high in healthy fats. It contains no cholesterol as it is plant-based. Edamame also provides various micronutrients and minerals including:

• Vitamin K: 31% Daily Value
• Folate: 15% DV
• Vitamin C: 12% DV
• Iron: 15% DV
• Magnesium: 15% DV
• Phosphorus: 15% DV
• Copper: 15% DV
• Manganese: 34% DV

As you can see, edamame provides significant amounts of important micronutrients like vitamin K, folate, and manganese. Overall, it is a highly nutritious plant-based snack and ingredient.

Health Benefits of Edamame

In addition to being nutritious, edamame also provides some great health benefits. Here are some of the top evidence-based ways that edamame may boost your health:

• Heart Health - Edamame contains isoflavones which may help lower cholesterol levels and improve heart health.
• Blood Sugar Control - The protein, fiber, and complex carbs in edamame can help regulate blood sugar levels.
• Anti-Cancer Properties - The isoflavones in edamame have also been linked to anti-cancer effects.
• Digestive Health - The substantial fiber content of edamame promotes good digestion and gut health.
• Bone Health - As a plant-based source of calcium and vitamin K, edamame supports bone strength.

The isoflavones found in edamame have been linked to many of the health benefits. Isoflavones are a type of phytoestrogen that have antioxidant and anti-inflammatory effects in the body. Edamame contains some of the highest amounts of isoflavones compared to other soy products.

Risks and Side Effects

For most people, edamame is safe to eat and does not have any serious side effects. However, there are a few things to keep in mind:

• Allergies - Those with soy allergies need to avoid edamame, as it is soy-based.
• Phytoestrogens - The isoflavones may have hormone-related side effects in some such as fertility issues.
• Bloating and Gas - The high fiber and carb content can cause digestive upset in some people.
• Goitrogens - Edamame contains goitrogens which may impact thyroid function by inhibiting iodine absorption when consumed in excess.

Those with health conditions or on medications should speak with a doctor before consuming large amounts of edamame. Additionally, sourcing edamame from a reputable brand can help minimize contaminants.

How to Select and Store Edamame

Picking out high quality, fresh edamame and storing it properly helps ensure you get the most nutrition and enjoyment out of this tasty snack. Here are some tips for selecting and storing edamame:

Selecting Edamame

• Look for bright green pods indicating freshness.
• Avoid puffy, bulging, or yellowing pods.
• Make sure the edamame smells fresh, not sour.
• For shelled edamame, look for a vibrant green color.
• Avoid limp, mushy, or brown beans.

Storing Edamame

• Store edamame in pods in the refrigerator unwashed in a perforated plastic bag.
• Consume edamame within 2-3 days for maximum freshness.
• You can also blanch then freeze shelled edamame for later use.
• To freeze, boil for 3 minutes, drain and rinse under cold water, pack into freezer bags removing excess air, and freeze for up to one year.

Properly storing edamame preserves texture and flavor to allow enjoying it for several days after purchasing.

Preparing and Cooking Edamame

Edamame can be prepared and cooked in several easy ways. Here are some options for cooking up this tasty bean snack:

Boiling

The simplest preparation method is boiling edamame still in the pods. Bring lightly salted water to a boil, add edamame pods and cook for 3-5 minutes until warmed through. Drain and serve immediately with a sprinkle of coarse salt for topping the pods.

Steaming

Steaming avoids nutrient loss compared to boiling. Place edamame pods in a steamer basket over boiling water, cover, and steam for 4-5 minutes until bright green and heated through. Season with salt and other spices as desired.

Roasting

Roasting intensifies the flavor of the edamame. Toss shelled edamame with a little oil, spread on a baking sheet, and roast at 400°F for 15-20 minutes until lightly browned. Sprinkle with salt, chili powder or other spices after roasting.

Sautéing

Cook shelled edamame in a skillet over medium high heat with a little oil and garlic, onion or other aromatics for 3-5 minutes. Season as desired. Sautéed edamame makes a great addition to rice or vegetable bowls.

Edamame is quite versatile. You can add it to salads, rice dishes, noodles, soups, and more. It can be used as a snack, side dish, or incorporated into main courses.

Edamame FAQs

Here are answers to some frequently asked questions about edamame:

Are edamame and soybeans the same thing?

Edamame are immature soybeans harvested while still green and in the pod. Soybeans are the mature, dried version of the bean used commonly for oil, tofu, soy sauce and more.

Can you eat edamame pods?

Yes, edamame pods are typically eaten along with the beans. The pods are discarded after boiling or steaming releases the beans. The pod walls are soft and chewy with a slightly sweet taste.

Are edamame gluten-free?

Plain edamame contains no gluten. However, some processed edamame products may contain gluten-containing ingredients so check labels if following a gluten-free diet.

Do you cook edamame before eating?

Edamame should always be cooked prior to eating as raw soybeans contain compounds that can cause stomach upset. Boiling, steaming, roasting and sautéing are quick cooking methods.

Can you freeze edamame?

Yes, freezing is a great way to preserve fresh edamame for later use. Blanch pods for 3 minutes then soak in cold water before freezing for maximum flavor and texture after thawing.

Incorporating More Edamame Into Your Diet

Edamame is an easy, tasty way to add more plant-based protein, fiber, and nutrients into your diet. Here are simple tips for eating more of these nutritious beans:

• Keep frozen, shelled edamame on hand for quick snacks and toppers for salads, bowls, etc.
• Add edamame to your favorite stir-fries, fried rice, and noodle dishes.
• Puree edamame into dips and spreads like hummus.
• Roast or sauté edamame to add plant protein to vegetarian meals.
• Make edamame salad with corn, avocado, nuts and vinaigrette dressing.
• Toss whole pods into miso soup, ramen and other brothy dishes.

With its mild, versatile flavor and crunchy texture, edamame is easy to enjoy in sweet, savory, hot or cold preparations. Get creative with this healthy, plant-based bean.

The Bottom Line on Edamame Nutrition

Edamame offers a powerhouse combination of protein, fiber, vitamins, minerals and antioxidants. Studies suggest edamame may promote heart health, blood sugar control, cancer prevention and more. Edamame is safe for most people and easy to find frozen or fresh and incorporate into a variety of recipes.

Overall, edamame is worthy of its growing popularity thanks to the numerous potential health benefits and nutritional profile of this tasty soybean snack.

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.