Edamame are young soybeans harvested before they ripen or harden. Available shelled, in the pod, fresh, or frozen, they are a popular, plant-based food that may be good for a person’s health.
Edamame beans are naturally gluten-free and low in calories. They contain no cholesterol and provide protein, iron, and calcium.
Read on to find out more about the health benefits of edamame and how to add it to a diet.
The table below shows the nutrients one cup of shelled edamame provides and how much of these nutrients an adult needs per day for comparison.
People who eat only plant-based foods may benefit from adding supplements to their diet. Find out more.
People can buy edamame fresh in the pod, shelled, or frozen. When buying frozen edamame, they should make sure there are no additives in the ingredients, only edamame.
Most edamame in the U.S. comes from Asia, but U.S. producers are now developing genetically modified versions suitable to local growing conditions, to meet the increasing demands of the U.S. market.
A cup of boiled edamame containing 160 g of beans will provide 224 kilocalories. However, roasting, coating, and other processing methods can increase the number of calories in a serving.
Researchers have linked the consumption of soy foods with a lower risk of various conditions and improvements in overall health.
Edamame contains significantly more vitamin K and folate than mature soybeans ( 3 ). In fact, if you eat a whole cup (160 grams), you will get around 56% of the DV for vitamin K and more than 100% for folate. Edamame is rich in several vitamins and minerals, especially vitamin K and folate.
Lima beans vs. edamame
Lima beans, sometimes called butter beans in the U.S., are native to South America. Edamame comes from Asia and features in Japanese, Chinese, and Korean cuisine. Lima beans are often light or spotted in color, while edamame are bright green.
They contain similar nutrients but in different amounts. For example:
| Nutrients | Lima beans (100 g) | Edamame (100 g) |
| protein | 6.05 g | 11.5 g |
| fat | 0.34 g | 7.57 g |
| carbohydrates | 19.3 g | 8.63 g |
| fiber | 5.3 g | 5 g |
| energy | 103 kcal | 140 kcal |
Edamame is naturally gluten-free, according to the Celiac Disease Foundation, but people should check the other ingredients used during preparation or processing.
Age-related brain diseases
Studies have suggested that consuming soy isoflavones may lower the risk of cognitive decline.
Past investigations have found that treatment with soy isoflavones might help improve aspects of thinking and cognition, such as nonverbal memory and verbal fluency.
One 2015 study involving 65 people with Alzheimer’s disease did not confirm these findings.
However, a 2015 review concluded that soy isoflavones might help improve cognitive function after menopause. The authors suggested following up with the participants in the trials to look at rates of Alzheimer’s later in life.
Some scientists have found evidence that soy protein has properties that can lower the low-density lipoprotein (LDL), or “bad” cholesterol levels, in a person’s blood.
Authors of a study from 2017 suggest that soy may also benefit cardiovascular health through its fiber content, antioxidant content, and other mechanisms.
People may also find that consuming soy products as an alternative to full-fat dairy products helps improve their cholesterol levels.
Most plant-based fats are unsaturated, whereas animal fats tend to be saturated. Consuming saturated fats can contribute to heart disease and other cardiovascular problems.
16 Best Foods With Vitamin K You Need To Eat
FAQ
How much vitamin K is in edamame?
|
Food
|
Serving
|
Vitamin K
|
|
8 Celeriac View (Source)
|
per cup
|
53% DV (64mcg)
|
|
9 Fennel View (Source)
|
per cup
|
46% DV (55mcg)
|
|
10 Edamame (Green Soybeans) View (Source)
|
per cup
|
34% DV (41mcg)
|
|
11 Natto (Fermented Soybeans) View (Source)
|
per cup
|
34% DV (40mcg)
|
Is it OK to eat edamame everyday?
What’s the difference between soybeans and edamame?
Is okra high in vitamin K?