Salted in the pod
Salted in the pod, or 'Mame no Shioyaki' (豆の塩焼き), is a classic Japanese Izakaya snack featuring edamame (young soybeans) boiled or steamed in their pods and generously seasoned with coarse salt. It's one of the most ubiquitous and beloved appetizers served in Izakayas and casual dining spots across Japan.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carb snack that provides plant-based protein, fiber, and essential minerals like folate and manganese. A typical serving of about 100 grams of edamame in pods contains roughly 120-150 calories, with the nutritional value coming primarily from the beans inside.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 7 g |
| Carbs | 10 g |
| Fat | 5 g |
| Fiber | 3 g |
| Sugar | 1 g |
| Sodium | 580 mg |
| Potassium | 350 mg |
| Vitamin K | 45 mcg |
| Vitamin C | 12 mg |
| Folate | 60 mcg |
| Manganese | 0.4 mg |
| Iron | 1.5 mg |
| Magnesium | 30 mg |
| Vitamin B6 | 0.15 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's the quintessential 'otsumami' (drinking snack) meant to be enjoyed slowly with beer or sake, with the ritual of popping the beans from the pod being part of its casual, social appeal. Nutritionally, edamame is a complete protein source, making it a rare and valuable plant-based protein in traditional Japanese cuisine.
