Edamame (Soybeans) Nutrition Facts
Edamame are young, green soybeans typically steamed or boiled in their pods and eaten as a protein-rich snack. Popular in Japanese cuisine, they're one of the few plant foods providing complete protein with all essential amino acids.
Nutrition Facts
Per 100g serving
Health Benefits
- ✓Complete plant protein (all 9 essential amino acids)
- ✓Excellent folate source (78% DV)
- ✓High fiber supports gut health
- ✓Good omega-3 ALA content
- ✓Contains isoflavones for heart health
Best For
Storage
Fresh edamame in pods keep refrigerated 2-3 days. Frozen edamame (most common) keeps 12+ months. Shelled frozen edamame is convenient for recipes. After cooking, refrigerate and eat within 3 days.
Serving Sizes
Frequently Asked Questions
Is edamame a complete protein?
Yes! Edamame is one of the few plant foods containing all 9 essential amino acids in adequate amounts, making it a complete protein like meat, eggs, or dairy. This makes it especially valuable for vegetarians and vegans seeking quality protein sources.
Are edamame pods edible?
No, edamame pods are too fibrous and tough to eat comfortably. Squeeze or bite to pop the beans out of the pod into your mouth and discard the pod. The cooking flavors the pod, which seasons the beans as you eat them - that's the traditional experience.
Is edamame safe for people avoiding soy?
If you have a soy allergy, avoid edamame - they are soybeans. For those avoiding soy due to phytoestrogen concerns, edamame contains isoflavones (plant estrogens) in moderate amounts. Most research suggests normal consumption is safe for most people; consult your doctor if concerned.
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