Edamame Nutrition Facts Health Benefits And Recipes

Published Jan 11, 2020 Updated Oct 01, 2024

What Is Edamame

Edamame is green and immature soy beans harvested before maturing. It’s a healthy soy-based ingredient with very low carbs. It’s popular in many cuisines, for example: Japanese recipes. They are commonly served as a pre-meal snack in Japanese restaurants. You can make it into pasta, spaghetti, noodles, hummus and salad. You can buy them at most grocery stores fresh, frozen or prepared.

Edamame Beans

Edamame beans are inside the pods and they are the edible part of the beans. The pod is tough, hairy and inedible. Each pod contains an average of 2-4 beans, depending on the size and length of each pod. On an average basis, each pod contains 3 tender green beans.

Boiled Edamame

This is one of the easiest edamame recipes. They are so good and healthy and costs only a small fraction of the price you pay at restaurants. This amazing appetizer is very easy to make at home and takes only 10 minutes. To boil the edamame, all you have to do is boiling the pods for 3-5 minutes in a pot of boiling water and add salt before serving. See the recipe card for full information on ingredients.

Edamame Nutrition

Here is the summary nutrition information for one cup (5.5 oz or 156 g) of shelled edamame or the beans from USDA:

188 calories 18.4 g protein 13.8 g carbs 9.4 mg sodium 8 g fat 8 g fiber 3.4 g sugar

As you can see from the data, they are super healthy with a lot of nutrients. They are also loaded with vitamins and minerals. Compared to other beans, lentils or peas, edamame has lower carbohydrates. It’s also low in calories and low fat. They are great for people with diabetes because of the low sugar contents. To get the complete nutrition facts, check out USDA website.

Health Benefits

Here are the list of benefits that will boost your health:

For people with diabetes, soy protein in edamame beans will help reduce insulin resistance, kidney damage and fatty liver in people with diabetes. The beans reduce LDL cholesterol (bad cholesterol) and increase good cholesterol in men. Protects against cancer and heart disease. Prevents boss loss and osteoporosis in women. Promotes healthy heart functions.

What To Serve With This Recipe

Serve this appetizer with main dishes. For a healthy Japanese meal and easy weeknight dinner, I recommend the following recipes. I hope you enjoy this post as much as I do. If you try my recipe, please leave a comment and consider giving it a 5-star rating. For more easy and delicious recipes, explore my Recipe Index, and stay updated by subscribing to my newsletter and following me on Facebook, Pinterest, and Instagram for new updates.