7 Incredible Health Benefits and Nutritional Facts of Edamame

Edamame is more than just a sushi bar appetizer; its benefits are truly impressive. Available in both fresh and frozen forms, this young soybean, still in its pod, is a nutritional powerhouse. It's a great addition to any meal and packed with nutrients that are beneficial for your health. We consulted an expert to uncover everything you need to know about the nutritional value of edamame.

Nutritional Value of Edamame

You can find edamame shelled or still in its pod, ready to be added to a variety of dishes—soup, stir-fries, or as a delightful snack on your grazing platter. Try steaming them and sprinkling with flaky sea salt for a perfect bite. Freeze-dried edamame is also a convenient, healthy snack option for when you're craving something crunchy. Here's a breakdown of the nutrients in one cup of edamame.

• Water - 113 grams (4.19% of the daily recommended value (DV) for women and 3.05% for men)
• Energy - 188 kcal
• Protein - 18.4 grams (40.0% of the DV for women and 32.86% for men)
• Fat - 8.06 grams (11.51% DV)
• Carbohydrates - 13.8 grams (5.02% DV)
• Fiber - 8.06 grams (32.24% DV for women and 21.21% for men)
• Sugars - 3.38 grams
• Calcium - 97.6 milligrams (9.76% DV)
• Iron - 2 milligrams (19.56% DV for women and 44% for men)
• Magnesium - 99.2 milligrams (32.0% DV for women and 24.8% for men)
• Phosphorus - 262 milligrams (37.43% DV)
• Potassium - 676 milligrams (14.38% DV)
• Sodium - 9.3 milligrams
• Zinc - 2.12 milligrams (26.5% DV for women and 19.27% for men)
• Copper - 0.535 milligrams (59.44% DV)
• Vitamins A, B, C, E, and K

Health Benefits of Edamame

If you’re looking for more reasons to include edamame in your diet, here are seven of its most impressive health benefits.

Promotes Muscle Growth

Edamame serves as a complete source of protein. "This means it includes all nine essential amino acids, which is especially beneficial for vegetarians and vegans, as finding plant-based complete protein sources can be challenging," explains Emma Newell, RD, LDN, a registered dietitian at NourishRX in Salem, Mass. Each cup of edamame offers approximately 18 grams of protein.

Supports Digestive Health

Along with being a great protein source, edamame is also packed with fiber, offering 8 grams per cup—around one-third of the daily recommended fiber intake for women, according to Newell. Fiber plays an important role in supporting digestion and promoting healthy bowel movements. It can also help prevent bloating and discomfort.

Supports Heart Health

Edamame is rich in both omega-6 and omega-3 fatty acids (6 grams and 0.6 grams per cup, respectively), roughly equivalent to the amount found in a 1-ounce serving of walnuts. Omega-3 fatty acids are well-known for their heart health benefits, including reducing inflammation and lowering triglyceride levels. They also play a role in preventing blood clots. A study has shown that individuals with higher omega-3 intake have fewer platelets, the blood cells responsible for clot formation. These platelets are less likely to become activated or aggregate, reducing the risk of clot development.

Helps Curb Appetite

What makes edamame especially beneficial is its impressive nutrient density. It offers a wealth of essential nutrients without much added sugar, unhealthy fats, or sodium. The macronutrient balance of edamame—carbohydrates, protein, and fat—is also perfectly suited to promoting satiety and keeping you satisfied throughout the day, according to Newell.

Boosts Metabolism

Metabolism is the body's method of transforming the food and beverages you consume into energy, driving all your physical functions and activities. This essential process is improved by certain micronutrients found in foods like edamame. "Edamame is rich in essential nutrients like thiamine, iron, magnesium, phosphorus, copper, vitamin K, folate, and manganese, which are crucial for supporting metabolism and overall bodily harmony," says Newell.

Lowers Cholesterol

Consuming edamame might help lower cholesterol, as demonstrated by a study where participants who consumed an average of 25 grams of soy protein daily experienced up to a four percent reduction in low-density lipoprotein cholesterol. This is due to edamame's high content of plant-based proteins and fiber, which assist in lowering cholesterol by preventing its absorption into the bloodstream and promoting its elimination from the body.

Balances Hormones

Soy isoflavones, such as those found in edamame, interact with estrogen receptors, potentially modifying the effects of estrogenic or anti-estrogenic activities. While some studies propose that soy may offer protection against hormonal cancers like breast and prostate cancer, other research contradicts this, creating controversy around its impact.

Should Soy in Edamame be a Concern?

Edamame, a type of soy, contains phytoestrogens, plant compounds that mimic the effects of estrogen. This has led to skepticism regarding the inclusion of soy in the diet, according to Newell.

However, there's no need for concern about the effects of soy, according to Newell. Many early studies that suggested a link between high doses of isoflavones and an increased risk of breast cancer were based on rat models, not humans. Furthermore, recent long-term studies on women have found no connection between soy consumption and breast cancer. In fact, newer research indicates that eating soy products like edamame may help prevent cancer, Newell explains.

Moreover, the American Institute for Cancer Research states that consuming soy does not raise the risk of cancer. Therefore, adding edamame to your diet should be safe and beneficial.

Delicious Ways to Use Edamame

There are numerous ways to incorporate edamame into a nutritious, well-rounded diet. You can buy fresh pods when they’re in season during the summer, or find frozen options (shelled or unshelled) in the freezer aisle at your local supermarket.

A popular method to prepare edamame is by boiling, steaming, or microwaving the pods, followed by a sprinkle of sea salt (or any seasoning you prefer). Newell suggests that edamame is a fantastic addition to stir-fries, salads, tacos, or even blended into homemade hummus. Here are some of our top recipe picks.

Edamame Pasta Salad Recipe

This quick and easy side dish uses frozen shelled edamame, allowing you to prepare a delicious pasta salad in just 15 minutes.

Risotto with Edamame, Lemon, and Tarragon

A 40-minute risotto? Absolutely! The blend of dry white wine, lemon zest, and fresh tarragon harmonizes perfectly with edamame.

Spring Green Salad Recipe

This simple salad recipe demonstrates how a fresh and hearty combination of greens and add-ins can serve as a full meal—or at the very least, a delicious side dish. The foundation includes crisp romaine lettuce hearts, along with chopped cucumbers, snap peas, and edamame.