Roasted Edamame Nutrition Facts
The Amazing Health Benefits of Edamame: A Complete Nutritional Guide
Edamame, young soybeans harvested before they ripen, has become one of the world’s most celebrated plant-based superfoods. These vibrant green pods pack an extraordinary nutritional punch while offering a delicious and satisfying snacking experience that’s perfect for health-conscious individuals seeking complete protein and essential nutrients.
Nutritional Powerhouse in Every Pod
Edamame is remarkably rich in essential nutrients, offering one of the most complete protein profiles among plant foods. Here’s the complete nutritional breakdown per 100-gram serving of shelled edamame:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 121 kcal |
| Protein | 11.9g |
| Carbohydrates | 8.9g |
| Fat | 5.2g |
| Fiber | 5.2g |
| Calcium | 63mg |
| Phosphorus | 169mg |
| Iron | 2.3mg |
| Magnesium | 64mg |
| Potassium | 436mg |
| Folate | 311mcg |
| Vitamin K | 26.7mcg |
| Sodium | 6mg |
The impressive nutritional profile shows why edamame is considered a complete protein superfood. The low sodium content (6mg per 100g) makes it heart-friendly, while its exceptional fiber content aids digestion and promotes optimal gut health.
How to Enjoy Edamame
Simple Steamed: Steam pods for 5-8 minutes and sprinkle with sea salt for a classic preparation.
Roasted Snack: Toss shelled beans with olive oil and spices, then roast until crispy for a crunchy protein snack.
Salad Boost: Add shelled edamame to salads, grain bowls, and stir-fries for extra protein and texture.
Smoothie Addition: Blend frozen shelled edamame into smoothies for a protein boost that’s virtually tasteless.
Hummus Alternative: Blend with tahini, lemon, and garlic for a protein-rich dip.
Top Health Benefits of Edamame
Complete Protein Source: Edamame provides all nine essential amino acids, making it a rare complete protein among plant foods. This makes it ideal for vegetarians, vegans, and anyone looking to increase their protein intake naturally.
Heart Health Champion: Rich in heart-healthy unsaturated fats and containing zero cholesterol, edamame supports cardiovascular health. The high potassium content (436mg per 100g) helps regulate blood pressure and maintain healthy heart function.
Weight Management Support: The combination of high-quality protein (11.9g per 100g) and substantial fiber content helps you feel satisfied longer, naturally reducing calorie intake and supporting healthy weight management goals.
Hormonal Balance: Edamame contains natural isoflavones, which may help balance hormones and support women’s health, particularly during menopause.
Blood Sugar Control: With its low glycemic index and high fiber content, edamame helps maintain stable blood sugar levels, making it excellent for diabetics and those managing metabolic health.
Bone Strength: High calcium (63mg), phosphorus (169mg), and vitamin K content contribute to stronger bones and teeth, making it excellent for growing children and older adults preventing osteoporosis.
Brain Health: Rich in folate (311mcg per 100g), edamame supports cognitive function and may help prevent age-related mental decline. Folate is also crucial for pregnant women for proper fetal development.
Antioxidant Power: Packed with antioxidants including vitamin C and various flavonoids, edamame fights free radicals and may slow down aging processes, promoting healthier skin and overall vitality.
Recommended Daily Intake
For optimal health benefits, consume 80-100 grams of shelled edamame daily (approximately 1/2 to 3/4 cup). This amount provides substantial nutrition including nearly half your daily protein needs if you’re following a plant-based diet. You can enjoy them as a pre-workout snack, side dish with meals, or as a protein-rich addition to salads and grain bowls.
The versatility of edamame makes it incredibly easy to include in your daily diet, whether you’re looking for a quick snack or want to enhance your meals with complete plant-based protein.
Make edamame your go-to healthy protein source and experience these incredible benefits while nourishing your body with one of nature’s most complete foods!
Stay happy. Stay strong. Stay healthy.
