Edamame, frozen, prepared
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Edamame are young, green soybeans, typically sold in their pods and steamed or boiled until tender. They offer a satisfying pop from the pod, revealing a creamy, slightly sweet, and nutty bean inside. Nutritionally, they are a standout for their exceptional fiber content, providing over 6 grams per 100 grams.
💚 Why it's loved
People love edamame for its simple, savory, and addictive snack quality, often enjoyed hot from the pod with a sprinkle of salt. It's a versatile ingredient that bridges the gap between a healthy appetizer, a protein-packed salad topper, and a staple in Asian cuisines.
⚠️ Watch-outs & how to enjoy it better
Edamame contains soy, a common allergen, and is high in purines, which may be a concern for individuals with gout. To counteract this, those with concerns should consult a doctor and practice portion control. Additionally, the high fiber content can cause digestive discomfort for some; starting with a small serving and drinking plenty of water can help.
Key benefits
- Excellent source of dietary fiber.
- High-quality plant-based protein source.
- Rich in essential minerals like folate and manganese.
- Contains beneficial isoflavones.
- Naturally low in calories and sugar-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'edamame' is Japanese, literally meaning '枝豆' or 'branch bean,' because the pods grow on branches of the soy plant.
Full nutrition (scales with serving)
| Water | 67.2 g |
| Ash | 1.5 g |
| Fiber, total dietary | 6.2 g |
| Sugars, Total | 2.1 g |
| Sucrose | 1.2 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.85 g |
| Calcium, Ca | 72.9 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 72.8 mg |
| Phosphorus, P | 196 mg |
| Potassium, K | 520 mg |
| Sodium, Na | 15.2 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.41 mg |
| Manganese, Mn | 1.2 mg |
| Vitamin C, total ascorbic acid | 11.4 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.19 mg |
| Niacin | 0.90 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 185 ug |
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.00 g |
| SFA 5:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 7:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 9:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 11:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.82 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.25 g |
| SFA 20:0 | 0.02 g |
| SFA 21:0 | 0.00 g |
| SFA 22:0 | 0.02 g |
| SFA 23:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 12:1 | 0.00 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 n-9 | 0.00 g |
| MUFA 22:1 n-11 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 4.1 g |
| PUFA 18:2 | 3.5 g |
| PUFA 18:2 c | 3.5 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.59 g |
| PUFA 18:3 c | 0.59 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 c | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:3 n-9 | 0.00 g |
| PUFA 22:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5c | 0.00 g |
| PUFA 22:2 | 0.00 g |
| PUFA 22:5 c | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:6 c | 0.00 g |
| Fatty acids, total trans | 0.01 g |
| TFA 14:1 t | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 20:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t | 0.00 g |
| TFA 18:3 t | 0.00 g |
FAQ
Do you eat the pod of edamame?
No, the pod is not eaten. You squeeze or bite the beans out of the pod with your teeth.
Is edamame the same as soybeans?
Yes, edamame are immature soybeans harvested before they harden. They are the same plant as mature soybeans used for tofu and soy milk.
How do I prepare frozen edamame?
Boil or steam the pods (still in their shells) for 3-5 minutes until tender, then drain and sprinkle with salt. They can also be microwaved according to package directions.