All about Edamame! - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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All about Edamame!

All about Edamame!

If you are in search of a high protein, fibre-rich, quick and nutritious option, look no further than the frozen section of the grocery store for edamame!



Edamame, pronounced ed-uh-MAH-may, is the name for the fresh, young soybeans that are harvested before the seeds harden. Edamame is popular in Chinese, Japanese and Hawaiian cuisine. Edamame beans have a subtle buttery flavour, are crunchy in texture and are found inside a fuzzy green pod. These bright pods are often steamed or boiled and served with a little salt.  You can also purchase shelled edamame, which saves you time from squeezing the tasty bean out of the pod.


Edamame (ed-uh-MAH-may) beans are young soybeans that are harvested before the seeds harden. Click To Tweet


Nutritional Benefits (½ cup shelled edamame beans):

  • Low in calories (120 calories).
  • High source of plant protein (12g protein).
  • Fibre rich (8g) helping you to feel full longer.
  • Excellent source of folate (45% day’s worth!) Note: Very important for making healthy red blood cells and very heart healthy vitamin to keep blood vessels healthy).
  • Good source of magnesium (16% day’s worth), which keeps your muscles, nerves and bones healthy.  Read more on this mineral from a past blog post.
  • Good source iron (12% day’s worth).  Note: Iron is found in every body cell and helps our cells work properly.  Iron is also responsible for carrying oxygen throughout our body which plays a role in energy level, muscle mass and aerobic/exercise capacity.
  • Contains heart-healthy potassium (12% day’s worth), which helps blood vessels to relax.
  • Contributes 5% of a day’s worth for vitamin Avitamin C and calcium.


How to include Edamame to your diet:

  • Lightly Steam, microwave or boil frozen beans or pods.  Serve with sprinkle of salt if desired.
  • Toss into a stir-fry
  • Add to salads
  • Add to soups or stew
  • Add to quinoa or rice dishes for extra protein
  • Puree and add to hummus
  • Mash and add to guacamole



Bottom Line:

If you are looking for a tasty, convenient and nutritious snack, edamame beans will provide an array of vitamins, minerals and sustaining power from the nice fibre and protein boost.  Enjoy edamame beans as a snack or added to your meals.  Remember that soy protein revivals the protein level in meats and eggs. Edamame beans are a great vegetarian or vegan protein alternative and are gluten free.


Edamame beans are a great vegetarian or vegan protein alternative and are gluten free. Click To Tweet