Edamame
Edamame are young, green soybeans typically harvested before they harden. While they are often served steamed in their pods as a savory appetizer, dry-roasted edamame is a popular, crunchy snack form where the beans are shelled and roasted until crisp. This snack has roots in East Asian cuisine, particularly in Japan and China, where soybeans have been a dietary staple for centuries.
🍽️ Nutrition at a glance
Edamame is a protein-packed snack, offering a substantial amount of plant-based protein and fiber while being relatively low in carbohydrates. A typical 1/2-cup serving provides around 120-140 calories, along with key nutrients like iron, calcium, and folate.
Nutrition breakdown
| Calories | 188 kcal |
| Protein | 18.5 g |
| Carbs | 13.8 g |
| Fat | 8 g |
| Fiber | 8 g |
| Sugar | 3.5 g |
| Sodium | 9 mg |
| Folate | 482 µg |
| Vitamin K | 33 µg |
| Manganese | 1.6 mg |
| Phosphorus | 262 mg |
| Magnesium | 100 mg |
| Iron | 3.5 mg |
| Vitamin C | 10 mg |
| Zinc | 2.0 mg |
Per 1 cup (155 g) · estimated, varies by recipe
💡 What's interesting
Culturally, edamame is a beloved social snack in Japan, often served with drinks at izakayas. Nutritionally, it's unique as one of the few plant foods considered a complete protein, containing all nine essential amino acids.
