The Nutrition Behind the Humble Edamame Beans

What’s in Edamame?

If you love soy milk or tofu, you’ll probably love young soybeans, the ones still in the pod. Young and green when they are picked, edamame is soft and edible. While the pod itself is not edible, you’ll find some grocery outlets selling green edamame that has been hulled and is outside of the pod. They are great additions for green salads, rice dishes, and in Japanese foods. But because pod flavor is so tasty, edamame make great snacks as well.

In Japanese restaurants, edamame is a popular appetizer. Vegetarians love them for their protein, vegans prefer them for snacks, or if you just want healthy eating, it’s a great choice. The beans are packed full of healthy and low-fat soy protein.

They are versatile and can be cooked in a variety of ways: boiled, steamed, microwaved, or pan-seared. They can be seasoned with sea salt, red pepper flakes, or sesame seeds. Hot or cold, you can serve edamame as appetizer of snack.

Each 155-gram (g) cup of frozen, prepared edamame beans contains just 188 calories, 18g protein and 14g carbohydrates, 8g each of fat and dietary fiber, and lots of minerals to boot: calcium, magnesium, iron, phosphorus and potassium. The young beans also have lots of folate (121% of daily requirement), vitamin K (52%) and C (20%).

Because it is soy food, edamame is a complete source of dietary protein, high in healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid, and contains isoflavones, which are phytoestrogens that have been linked to a lower risk for osteoporosis and cancer.

With its multiple health-giving components, ease of preparation, and appetizing taste, edamame is surely a pleaser in any dinner table.

Enjoying Everybody’s Favorite Appetizer

When you’re in Issaquah and craving Japanese, come by our sushi restaurant, Aji Sushi, and enjoy our classics. But first, tickle your appetite with our broiled edamame soybeans, a health-conscious choice.