Edamame is a tasty, nutritious legume and an excellent low calorie snack option. They’re rich in vitamins and minerals, and may offer additional health benefits such as lowering cholesterol and regulating blood sugar.
They are processed into a variety of food products, such as:
Soybeans are also eaten whole, including in the form of immature soybeans known as edamame. Traditionally eaten in Asia, edamame has gained popularity in Western countries, where it’s typically eaten as a snack.
This article reviews the science-based health benefits of edamame.
Edamame beans are whole, immature soybeans, sometimes referred to as vegetable-type soybeans. They are green and differ in color from regular soybeans, which are typically light brown, tan, or beige.
Calorie content
One cup (160 grams) of cooked edamame contains
Where to buy
Edamame beans are often sold while still encased in their pods, which are not meant to be eaten. You can also buy shelled edamame, without the pods.
In the United States, most edamame is sold frozen. Generally, you can easily heat the beans by boiling, steaming, pan-frying, or microwaving them for a few minutes.
How to prepare
Traditionally, edamame is prepared with a pinch of salt and eaten alone as a snack, or added to soups, stews, salads, and noodle dishes.
Edamame is served in sushi bars and in many Chinese and Japanese restaurants. You can find it in most large supermarkets in the United States, typically in the frozen vegetable section. Most health food stores also carry it.
Are there any downsides to eating edamame?
Soy foods are controversial. Some people avoid eating soybeans regularly, partly because they may interfere with thyroid function. However, a
Rich in vitamins and minerals
Edamame contains high amounts of several vitamins and minerals, as well as fiber.
The table, sourced from
| Nutrient | Amount |
|---|---|
| Water (g) | 113 |
| Calories | 224 |
| Protein | 37% of the Daily Value (DV) |
| Total lipid (g) | 12.1 |
| Carbohydrates (g) | 13.8 |
| Fiber (g) | 8 |
| Sugars (g) | 3.38 |
| Calcium | 10% of the DV |
| Iron | 20% of the DV |
| Magnesium | 25% of the DV |
| Phosphorus | 37% of the DV |
| Potassium | 20% of the DV |
| Folate | 115% of the DV |
| Vitamin K1 | 38% or 50% of (women’s or men’s) DV |
| Thiamine | 25% or 50% of (women’s or men’s) DV |
| Riboflavin | 19% or 22% of (women’s or men’s) DV |
| Copper | 59% of the DV |
In fact, if you eat a whole cup (160 grams), you will get around 38% of the men’s daily intake or 50% of the women’s daily intake for vitamin K and more than 100% for folate.
SummaryEdamame is rich in several vitamins and minerals, especially vitamin K and folate.
May lower cholesterol
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In addition to being a decent source of soy protein, edamame is rich in healthy fiber, antioxidants, and vitamin K.
These plant compounds
SummaryEdamame is rich in protein, antioxidants, and fiber that may lower circulating cholesterol levels. Edamame plant compounds may also reduce the risk of heart disease.
May promote healthy blood sugar regulation
Those who eat lots of easily digested carbs, such as sugar, on a regular basis
This is because a diet high in rapidly digested carbohydrates leads to high post-meal blood sugar levels and poor blood sugar regulation, which could increase the risk of developing health conditions like type 2 diabetes.
Like other beans, edamame does not excessively raise blood sugar levels.
It’s low in carbs, relative to protein and fat. It also measures very low on the glycemic index, a measure of the extent to which foods raise blood sugar levels.
This makes edamame suitable for people with diabetes.
SummaryEdamame is low on the glycemic index, so it’s suitable for people with type 2 diabetes.
High in protein
Getting enough protein is crucial for optimal health.
Vegans and those who rarely eat high protein animal foods may need to pay special attention to what they eat on a daily basis.
One concern is the relatively low protein content of many plant foods. However, there are a few exceptions.
For instance, beans are among the best plant-based protein sources. In fact, they are the cornerstone of many vegan and vegetarian diets.
A cup (160 grams) of cooked edamame provides around 18.5 grams of protein, according to
Additionally, soybeans are a whole protein source. Unlike most plant proteins,
SummaryEdamame contains around 18.5 grams of protein, which is a decent amount for a plant food. It’s also a quality protein source, providing all the essential amino acids.
May reduce the risk of breast cancer in some populations
Soybeans are high in plant compounds known as isoflavones.
Isoflavones resemble the sex hormone estrogen and may bind weakly to its receptors, which are located on cells throughout the body.
Since estrogen is thought to promote certain types of cancer, such as breast cancer, some researchers believe consuming large amounts of soybeans and isoflavones may be risky.
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However, similar research focusing on Asian populations — including this
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Researchers in this
More long-term controlled studies in various populations are needed before any solid conclusions can be reached.
SummaryObservational studies suggest that soy-based foods like edamame may reduce the risk of breast cancer, but not all studies agree.
May reduce menopausal symptoms
Menopause is the stage in a person’s life when menstruation ends.
This natural process is often associated with symptoms that may be challenging, such as hot flashes, mood swings, and weight gain.
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However, not all women are affected by isoflavones and soy products in this way. To experience these benefits, a
Equol producers are significantly
This could possibly explain why Asian women are less likely to experience symptoms related to menopause, compared with women in Western countries. The high consumption of soybeans and soy products in Asian diets might play a role.
Nevertheless, the evidence is not entirely consistent. Research studies have been unable to detect any significant or clinically relevant effects of soy products on menopausal symptoms.
Yet, these studies did not distinguish between participants who were equol producers and those who were not, which may explain their lack of significant findings.
SummarySeveral studies suggest that eating soy foods may reduce menopausal symptoms. However, the evidence is inconsistent.
May reduce the risk of prostate cancer
Prostate cancer is the second most common type of cancer in men. According to the CDC, about
Studies indicate that soy foods, such as edamame, don’t just benefit women. They might also protect against cancer in men.
Several studies — including this
Still, more research is needed before strong conclusions can be drawn.
SummaryEvidence suggests that eating soy products may protect against prostate cancer, but more studies are needed.
Might reduce bone loss
Osteoporosis, or bone loss, is a condition marked by brittle and fragile bones that are at an increased risk of breaking. It is especially common in older people.
A few studies — including this
Like other soy products, edamame is rich in isoflavones. Yet, it’s unclear as to what extent it affects bone health.
SummaryIsoflavones may protect against bone loss in middle-aged and older women. Although edamame contains isoflavones, the effects of whole foods do not necessarily reflect the benefits of isolated components.
Edamame is a tasty, nutritious legume that makes an excellent low calorie, high-fiber snack option. It may also offer several health benefits, such as lowering cholesterol or regulating blood sugar.
However, much of the research on the benefits of edamame is based on isolated soy components, and it’s often unclear if whole soy foods, like edamame, have similar benefits.
While the evidence is encouraging, more studies are needed before researchers can reach definite conclusions about the health benefits of edamame.
