edamame health benefits


Edamame: The Nutrient-Packed Snack You Need to Know About

Edamame is a popular snack that has taken the world by storm. Originating from East Asia, these young, green soybeans have become a staple in various cuisines, from Japanese sushi bars to American grocery store shelves. Edamame is renowned for its health benefits, but what exactly makes this food so exceptional? Let’s dive into its characteristics, health benefits, and nutritional content.



  • Type: Legume
  • Origin: East Asia
  • Color: Vibrant green
  • Flavor: Nutty and slightly sweet
  • Texture: Firm yet tender
  • Shelf Life: Up to 1 week when refrigerated, several months when frozen
  • Uses: Snacks, salads, soups, and stir-fries

Health Benefits

1. High Protein Content

Edamame is rich in protein, making it an excellent plant-based protein source.

2. Rich in Antioxidants

It is a good source of isoflavones, which are antioxidants that have various health benefits.

3. Cardiovascular Health

The omega-3 fatty acids in edamame may help lower levels of bad cholesterol.

4. Weight Management

Low in calories but high in protein and fiber, edamame can be an excellent addition to a weight management diet.

5. Bone Health

Rich in vitamins and minerals like calcium and magnesium that are good for bone health.

6. Supports Digestive Health

The fiber content in edamame helps in regularizing bowel movements.

Nutritional Table (Per 100g Serving)

Nutrient Amount % Daily Value
Calories 122 6%
Protein 11g 22%
Total Fat 5g 8%
Carbohydrates 9g 3%
Fiber 5g 20%
Sugars 2g 4%
Calcium 63mg 6%
Iron 2.3mg 13%
Magnesium 60mg 15%
Phosphorus 150mg 15%
Potassium 436mg 12%
Sodium 6mg <1%
Zinc 1.2mg 8%
Vitamin C 6.1mg 10%
Vitamin A 9 IU <1%
Folate 303mcg 76%

Edamame’s high nutritional value makes it a great choice for anyone looking to add a healthy yet delicious option to their diet. With its versatile uses, from being a snack to a main course ingredient, edamame has something to offer for everyone.

Green soybeans

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