Edamame Nutrition

This site is dedicated to Edamame nutrition, the Japanese dish of immature soybeans that are still in their pod.

This dish is very often served as a side dish at the Japanese drinking establishments that are known as Izakaya. This is because it is seen as a perfect complement for alcoholic beverages.

It is very easy to prepare this dish as all that is needed to be done is to boil the immature Edamame beans in salty water.

Edamame nutrition

Wok fried edamame: Photograph by Joyosity, courtesy of Flickr creative commons

Edamame meaning in Japan and alternative names

The Japanese name Edamame actually refers to immature soybeans that have been cropped and still contain their branches (or twigs), though the name has often become synonymous with the Japanese dish. Soy beans are of course not only eaten in Japanese restaurants and they are very popular in other parts of Asia too. In China these young immature soybeans and referred to by the name of Maodou (hairy bean pod).

Edamame preparation

The soybeans are harvested and they are still immature and in the pod. It is often the case that the end of the pod will be cut off during an operation of the Edamame beans. The Pods can then be either steamed or boiled; this is usually done with the addition of salt. Whether the salt is added to the boiling water sprinkled onto the cooked pods is down to their preference of the Cook. Once the beans have been boiled they are usually allow to cool and are often frozen. This is not always the case though and it is quite possible to eat Edamame hot.

Growing Soybean Plants

Edamame calories and nutritional facts

There are 122 calories in at 100 g serving of Edamame. In imperial measures this represents 34 gallons per ounce. Nutritionally Edamame is considered to be a very healthy food as it is very low insults such as sodium, yet it is a rich source of proteins, dietary fibre and many essential vitamins and minerals.

Edamame is particularly rich in folate and vitamin K. If one was to eat 100 g of these beings then you would receive over 78% of the recommended daily allowance of folate, 10% of vitamin C, and 33% of your vitamin K needs. In addition to these vitamins site is also a rich source of riboflavin and thiamin; with 100 g containing about nine and 13% of the RDA respectively.

In addition to being a rich source of vitamins this vegetable is also high in many minerals, especially in manganese. 100 g of Edamame contains over 50% of the recommended daily value of manganese requirement. Other minerals that they are a rich source of include copper (17%); magnesium (16%); iron (13%); potassium (12%); zinc (9%); and calcium (6%).

All in all, the high concentration of minerals and vitamins in Edamame makes it a very healthy source of nutrition.

Dietary Fiber and Proteins Found in Edamame

We have seen above that the edamame nutrition levels of certain minerals and vitamins have very high, but what about fiber and proteins? Well if you are a fan of eating soy beans that you will be pleased to know that this vegetable is very high in proteins and eating 100 g of these per day will represent over 22% of your daily needs for proteins: this makes it an ideal source of protein for vegans and vegetarians. Edamame contains a large quantity of the amino acids: aspartic and glutamic. The news is just as good as far as dietary fibre is concerned, with 100 g of Edamame containing around 21% of a person’s daily needs of fibre. There are approximately 10 g of total carbohydrate in a 100 g serving and approximately 5 g of this is dietary fibre.

immature soybean pods

These soybean pods will hopefully become delicious Edamame one day.

Edamame nutrition facts

The following table contains information on the major Edamame nutrition protein, vitamins and nutrients. Information is also given on the carbohydrate and fat levels that are found in this legume.

Edamame nutrition content per ounce (28 g) : rdv = recommended daily value
Calories 34
Total fat 1 g
Total carbohydrates 3 g
Protein 3 g
Minerals
Manganese 0.3 mg 14% (rdv)
Phosphorus 122 mg 5% (rdv)
Copper 0.1 mg 5% (rdv)
Magnesium 17.9 mg 4% (rdv)
Iron 0.6 mg 4% (rdv)
Zinc 0.3mg 3% (rdv)
Potassium 122 mg 3% (rdv)
Calcium 17.6 mg 2% (rdv)
Amino acids
Glutamic acid 566 mg
Aspartic acid 377 mg
Argenine 203 mg
Phenylalanine 137 mg
Isoleucine 84 mg
Vitamins
Folate 87 µg 22% (rdv)
Vitamin K 7.5 µg 9% (rdv)
Thiamin 0.1 mg 4% (rdv)
Vitamin C 1.7 mg 3% (rdv)
Riboflavin - 3% (rdv)
Vitamin E 0.2 mg 1% (rdv)
Pantothenic acid 0.1 mg 1% (rdv)
Vitamin B6 - 1% (rdv)
Niacin 0.3 mg 1% (rdv)

Are Edamame Beans Good For You?

From reading this article it is easy to see that Edamame is a very good source of nutrition. In addition to being rich in dietary fibre and minerals such as manganese and calcium it is also a very good source phytoestrogens and Omega-three fatty acids. As they are very low in calories they make an ideal snack for when one is feeling a little bit hungry, and as they are a rich source of vitamins they make it much healthier (and often more tasty) option for you than eating a confectionery snack.

References and Further reading

Information for this site has been sourced from NSRL; Purdue; Wikipedia; Washington State University Extension; and the USDA.

Edamame photographs on this site courtesy of Flickr creative commons are by Joyosity, NRCS SDDavid DeHetre and mamamusings.