Calories and Nutrients in Edamame: Are They Really Healthy?

Young soybeans are quite popular in Asia and the nutrients in edamame have recently made this crop quite popular in western countries and in a variety of food products, such as soy protein, tofu, soybean oil, soy sauce, miso, natto, and tempeh. Edamames are immature soybeans that can be consumed whole cooked, in soups, sushi, stews, salads, and noodle dishes. They are quite popular in Japanese and Chinese markets and are available in U.S. food stores as well. They are rich in several essential nutrients, including dietary fiber, vitamins, minerals, and antioxidants. This article discusses the nutrients in edamame and brings you two simple recipes to cook them.

---

Nutritional Facts of Edamame

The nutrients in edamame offer several health benefits (Image via Unsplash/Karolin Baitinger)

According to the U.S. Department of Agriculture, a cup of cooked edamame provides:

• Water (g): 113
• Calories (kcal): 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: 26% of the DV
• Potassium: 19% of the DV
• Folate: 115% of the DV
• Vitamin K: 156% of the DV
• Thiamine: 20% of the DV
• Riboflavin: 14% of the DV
• Copper: 27% of the DV

The table of nutrients in edamame shows that they are an amazing source of vegan protein along with significant amounts of essential nutrients, including iron, magnesium, potassium, folate, vitamin K, and copper. From their impressive nutritional profile, we can easily consider them one of the best foods for vegans.

---

Calories in Edamame: Is It Good for Weight Loss?

It can be observed from the table that edamame contains 224 calories, which is significantly high-calorie considering the weight loss aspects. Though there are several nutrients in edamame, they cannot be considered among the best foods for weight loss. However, consuming them occasionally is considered alright if you are not on a low-calorie diet. Edamame is usually preferred as a snack in most countries and eaten in comparatively small amounts.

---

Carbs in Edamame: Is It Keto-Friendly?

Edamame contains 13.8 grams of carbs per cup and isn't considered a keto-friendly food. In the Keto diet, carbs are usually kept below 10% of the total calories consumed. Since other foods contain carbs as well, Edamame cannot be included in a regular keto diet. However, you can have them occasionally if you desire. Snacking on edamame is considered alright in a low-carb diet.

---

Health Benefits of the Nutrients in Edamame

Soybeans have been known to reduce post-menopausal symptoms in various research studies. They are high in protein and can help with muscle gain among vegans and vegetarians. Slow-digesting carbs help lower blood sugar and insulin in people with type 2 diabetes mellitus. Some studies have also associated soybeans with lower levels of bad LDL cholesterol. Nutrients in edamame, including isoflavones, are associated with a lower risk of certain cancers.

---

Recipes to Get All the Nutrients in Edamame

Try out these easy and simple recipes at home:

1) Edamame, Cranberry, & Feta Salad

This recipe includes cheese and cranberries and can be prepared in no time.

Ingredients:

• 2 cups frozen edamame
• 2 cups dried or fresh cranberries
• 1 tablespoon extra virgin olive oil
• Ground pepper to taste
• 1 cup chilled and fresh feta cheese

Instructions:

• Defrost edamame in the microwave or by submerging it in hot water and allow it to cool completely.
• Mix the edamame and cranberries together with olive oil and pepper until combined.
• Gently add the feta cheese and toss them.
• Refrigerate and serve chilled.

---

2) Edamame Dip

You can serve this dip with pita chips, crackers, and fresh vegetables.

Ingredients:

• 12 ounces of frozen edamame
• 2 garlic cloves, peeled
• 3 tablespoons extra virgin olive oil
• 1 small lemon, juiced
• salt and pepper to taste
• 1 tablespoon fresh basil

Instructions:

• Add the frozen edamame to a pot with boiling water. Cook until tender. Drain and keep some of the water for blending.
• Add the cooked edamame to a food processor along with the olive oil, garlic cloves, and lemon juice. Blend and add water for desired consistency.

There are several nutrients in edamame (Image via Unsplash/Bakd&Raw by Karolin Baitinger)

Various nutrients in edamame make them a popular and healthy snack option for vegans and vegetarians. Try out various recipes to include these vegetables.