Soybeans, green, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Green soybeans, or edamame, are young soybeans harvested before they harden, offering a satisfying pop with a tender, slightly sweet, and nutty flavor. Nutritionally, they are a powerhouse, delivering a complete plant protein with all essential amino acids, along with substantial fiber and healthy fats. Their vibrant green color and satisfying texture make them a standout in both raw and cooked preparations.
Calorie split: 33% protein · 29% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People adore edamame for its unique combination of a subtly sweet, buttery taste and a satisfyingly firm yet tender texture. It's incredibly versatile, enjoyed as a simple, protein-packed snack, a vibrant addition to salads, or a staple ingredient in Asian cuisines, making it both a healthy choice and a culinary delight.
⚠️ Watch-outs & how to enjoy it better
As a legume, edamame contains oligosaccharides that can cause gas or bloating in some individuals, especially those not accustomed to high-fiber foods. To mitigate this, start with smaller portions, ensure they are thoroughly cooked, and consider soaking dried beans beforehand. It is also a common allergen, so those with soy allergies must avoid it entirely.
Key benefits
- Excellent source of complete plant protein for muscle maintenance and growth.
- High in dietary fiber to support digestive health and promote satiety.
- Contains heart-healthy unsaturated fats and is naturally cholesterol-free.
- Rich in folate, vitamin K, and manganese, essential for bone and metabolic health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'edamame' is Japanese, literally meaning '枝豆' or 'branch bean,' because the pods grow in clusters on branching stems.
Full nutrition (USDA data · scales with serving)
| Water | 68.6 g |
| Energy | 141 kcal |
| Energy | 590 kj |
| Protein | 12.3 g |
| Total lipid (fat) | 6.4 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 11.1 g |
| Fiber, total dietary | 4.2 g |
| Calcium, Ca | 145 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 60.0 mg |
| Phosphorus, P | 158 mg |
| Potassium, K | 539 mg |
| Sodium, Na | 14.0 mg |
| Zinc, Zn | 0.91 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.50 mg |
| Selenium, Se | 1.4 ug |
| Vitamin C, total ascorbic acid | 17.0 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.15 mg |
| Niacin | 1.3 mg |
| Pantothenic acid | 0.13 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 111 ug |
| Folic acid | 0.00 ug |
| Folate, food | 111 ug |
| Folate, DFE | 111 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 156 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.74 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.54 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.0 g |
| PUFA 18:2 | 2.7 g |
| PUFA 18:3 | 0.35 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 50.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.15 g |
| Threonine | 0.49 g |
| Isoleucine | 0.54 g |
| Leucine | 0.88 g |
| Lysine | 0.74 g |
| Methionine | 0.15 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.56 g |
| Tyrosine | 0.44 g |
| Valine | 0.55 g |
| Arginine | 0.99 g |
| Histidine | 0.33 g |
| Alanine | 0.56 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.51 g |
| Proline | 0.58 g |
| Serine | 0.69 g |
FAQ
What's the difference between green soybeans and regular soybeans?
Green soybeans are harvested early when the beans are still soft and sweet. Regular soybeans are left to mature and dry, becoming hard and starchy, used for tofu, soy milk, and oil.
Are edamame carbs bad for blood sugar?
While they contain carbs, the high fiber and protein content gives edamame a low glycemic index, meaning it causes a slow, gradual rise in blood sugar rather than a spike.
Can I eat the pods?
The pods are typically not eaten and are fibrous. You squeeze the beans out with your teeth. Some very young, tender pods can be eaten whole, but it's not common.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.41 kcal/g · 35% calories from protein · 4.2 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.