Edamame


 Category: Vegetables & Vegetable Products  State: Frozen  Characteristics: Unprepared

 Nutrition Highlights 


 Serving Size

 Calories

129


 Nutrient
% Daily Value*

  Total Fat 5.6 g
7 %

  Sodium 7.1 mg
0 %

  Protein 13 g
26 %

  Total Carbohydrate 9.0 g
3 %

     Dietary Fiber 5.7 g   High
20 %

     Total Sugars 2.9 g

  Water 89 g

  Minerals --
     Calcium 71 mg
5 %

     Potassium 569 mg   High
12 %

     Zinc 1.6 mg
14 %

     Iron 2.5 mg
14 %

     Magnesium 72 mg   High
17 %

     Phosphorus 190 mg
15 %

     Copper 0.4 mg   High
42 %

     Manganese 1.2 mg   High
52 %

  Vitamins --
     Vitamin C 11 mg   High
13 %

     Thiamin / B1 0.2 mg
15 %

     Riboflavin / B2 0.3 mg   High
24 %

     Folate / B9 358 mcg   High
89 %

     Vitamin E 0.8 mg
6 %

     Niacin / B3 1.1 mg
7 %

     Pantothenic acid / B5 0.6 mg
13 %

     Vitamin B6 0.2 mg
9 %


*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
 Calorie Sources 
  Nutrient Calories kcal (%)
 Protein 53 (40.9%)
 Fat 50 (38.9%)
 Carbohydrate 36 (27.8%)
Total 129 (100%)

 Serving: 1 cup [118g]


 Composition 
  Nutrient Weight g (%)
 Water 89 (75.2%)
 Protein 13 (11.2%)
 Carbohydrate 9.0 (7.6%)
 Fat 5.6 (4.7%)
 Ash 1.5 (1.3%)
Total 118 (100%)

 Serving: 1 cup [118g]


 Benefits 
  • High in protein, with one cup providing around 9 grams of protein

  • Rich in fiber, with one cup containing around 4 grams of fiber which aids digestion

  • Contains folate which is important for cell growth and DNA synthesis

  • A good source of manganese which helps the body form connective tissue, bones, blood clotting factors and sex hormones

  • Contains polyphenols like kaempferol and quercetin which act as antioxidants and may help reduce risk of chronic diseases

 Risks 
  • High in sodium if salted. One cup of shelled edamame contains around 150mg of sodium

  • May cause allergic reactions in individuals with soy allergies. Soy is one of the top food allergens

  • Contains phytoestrogens which some research suggests may disrupt the endocrine system. However, evidence is mixed and effects are likely small for most individuals

  • May cause digestive issues like gas and bloating in individuals sensitive to FODMAPs (fermentable carbohydrates) in soy

  • Provides protein but is low in other nutrients. Should be eaten as part of a balanced diet rather than sole source of nutrition


 Additional Information 

Edamame, frozen, unprepared, is a highly nutritious food that offers numerous health benefits. Edamame, also known as young soybeans, is harvested before they fully mature and are typically consumed as a snack or used in various dishes. This plant-based food product has gained popularity due to its rich nutritional profile and potential health advantages.

One of the primary attributes of frozen, unprepared edamame is its high protein content. Edamame is an excellent source of plant-based protein, making it an ideal choice for vegans, vegetarians, or individuals looking to reduce their meat consumption. A 1-cup serving of edamame provides approximately 17 grams of protein, which is comparable to the protein content of many meat and dairy products. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.

In addition to being a good source of protein, edamame is also rich in fiber. Fiber is crucial for maintaining a healthy digestive system and promoting regular bowel movements. A 1-cup serving of edamame contains around 8 grams of dietary fiber, which can help prevent constipation and promote feelings of fullness, aiding in weight management.

Edamame is a nutrient-dense food that contains a wide range of vitamins and minerals. It is particularly high in folate, vitamin K, and manganese. Folate is essential for DNA synthesis and cell division, making it crucial for pregnant women to support fetal development. Vitamin K plays a vital role in blood clotting and bone health, while manganese is involved in metabolism and antioxidant defense systems.

Furthermore, edamame is a rich source of plant compounds called phytoestrogens, specifically isoflavones. These compounds have been associated with various health benefits, including a reduced risk of certain cancers, improved bone health, and reduced menopausal symptoms. However, it is important to note that the effects of phytoestrogens are still a subject of ongoing research, and individual responses to them may vary.

While edamame offers numerous nutritional benefits, there are a few potential risks to consider. Edamame is derived from soybeans, and individuals with soy allergies should avoid consuming it. Additionally, some people may experience digestive discomfort, such as bloating or gas, when consuming edamame due to its high fiber content. It is recommended to gradually increase fiber intake and drink plenty of water to minimize these effects.

Another aspect to consider is the sodium content in frozen, unprepared edamame. While edamame itself is naturally low in sodium, some frozen varieties may be seasoned or processed with added salt. It is important to check the nutrition label and choose low-sodium options if you are watching your sodium intake.

In conclusion, frozen, unprepared edamame is a highly nutritious food with numerous health benefits. It is an excellent source of protein, fiber, vitamins, and minerals, making it a valuable addition to a balanced diet. However, individuals with soy allergies should avoid it, and those with digestive sensitivities should consume it in moderation. Overall, edamame can be a delicious and nutritious option for anyone looking to incorporate more plant-based protein into their diet.