Steamed in the pod with sea salt
Steamed in the pod with sea salt is a classic appetizer that features fresh edamame (immature soybeans) steamed in their pods and generously seasoned with coarse sea salt. It is a staple in Japanese cuisine, often served as a simple, pre-meal snack in izakayas and sushi restaurants, and has gained worldwide popularity as a healthy, satisfying starter.
🍽️ Nutrition at a glance
This dish is primarily a source of plant-based protein and dietary fiber, with a moderate amount of healthy fats and very low carbohydrates. A typical 1-cup serving of edamame provides around 180-200 calories, along with significant amounts of iron, calcium, and vitamins C and K.
Nutrition breakdown
| Calories | 110 kcal |
| Protein | 7 g |
| Carbs | 16 g |
| Fat | 0.5 g |
| Fiber | 5 g |
| Sugar | 4 g |
| Sodium | 300 mg |
| Vitamin C | 15 mg |
| Vitamin K | 30 mcg |
| Folate | 60 mcg |
| Potassium | 350 mg |
| Magnesium | 40 mg |
| Iron | 1.5 mg |
| Manganese | 0.5 mg |
| Vitamin B6 | 0.2 mg |
Per 1 cup (160 g) · estimated, varies by recipe
💡 What's interesting
Culturally, edamame is deeply embedded in Japanese social dining, where the act of popping beans from their pods encourages conversation and leisurely eating. Nutritionally, it's unique as one of the few plant foods that offer a complete protein profile, containing all nine essential amino acids.
