How To Make Your Diet More Nutritious With Edamame


Edamame, or immature soybeans, are becoming increasingly popular in the United States, and the reason for this may surprise you. They’re not just tasty, but they’re one of the most nutritious foods you can eat! Besides being filled with protein and fiber, edamame is also high in vitamin K, magnesium, folate, vitamin C, and lutein/zeaxanthin. With so many benefits to consuming edamame regularly, what’s there not to love? Here are some suggestions about how to make your diet more nutritious with edamame.

Edamame Nutritional Information

Edamame is an excellent source of protein, dietary fiber, and a wide range of vitamins and minerals. It’s low in saturated fat and cholesterol, too. Per 1⁄2 cup (100g) serving: 86 calories; 3g protein; 8g carbs; 2g fat; 31 mg sodium; 2mg cholesterol. Although green peas also contain some nutrients, they don’t come close to matching edamame in nutritional value or taste!

Edamame Flavors

A plate of food with a sandwich and a salad

Edamame can be eaten as a snack or tossed into salads and rice dishes. It is best to buy fresh frozen edamame rather than canned as it contains less sodium and preservatives. Edamame is available year-round, although it’s in season from May through August. It tastes like peas with a firm texture. Since different varieties of edamame have slightly different flavor characteristics, experiment until you find one that you like most. In general, black soybeans tend to have earthier flavors, while white soybeans have sweeter undertones.

Best Eating Methods For Edamame

Because they’re so fresh, edamame beans need little preparation. Your best bet is to steam them in a pot or microwave-safe bowl until they’re bright green and tender, about 10 minutes. If you prefer, add salt and pepper while simmering; sprinkle on lemon juice; drizzle over low-sodium soy sauce, or try one of these other simple preparations.

The Steps To Prepare

Mix cooked pods with shredded chicken and salad greens for an easy lettuce wrap meal. Chop fresh edamame pods into bite-sized pieces, mix with peanut butter, honey, ginger powder, and paprika for an afternoon snack. Make quick pickles by marinating blanched pods in rice vinegar mixed with sesame oil or olive oil along with chopped scallions, chilis, and garlic before serving alongside sandwiches or salads.

Edamame Side Effects

If you’re concerned about any potential side effects of eating edamame, it’s probably a good idea to check out its nutritional composition and how it affects blood pressure, cholesterol levels, and other important biomarkers. Consult a nutritionist or talk to your primary care physician if you have concerns. But from what we can tell from published research, there doesn’t seem to be anything negative about adding these green soybeans into your diet regularly.

The Bottom Line

Edamame has many health benefits and can be used in many ways. While it doesn’t contain many calories, a cup does provide almost 10% of our daily protein. It’s an excellent snack for children or adults trying to shed a few pounds by consuming fewer calories but still feeling full at mealtime. Edamame is also very high in fiber and even contains small amounts of vitamin C.

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