What are the Nutritional Facts about Edamame?
December 20, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Edamame is a high-protein plant food rich in fiber and minerals. Learn its nutrition facts, health benefits, and best ways to eat edamame.
Introduction
Edamame are young green soybeans, usually eaten boiled or steamed. They are becoming popular in India as a high-protein vegetarian food. Edamame is nutritious, filling, and supports muscle health, weight loss, and heart health.
Nutritional Facts About Edamame
(Per 100 grams, boiled)
| Nutrient | Amount |
|---|---|
| Calories | 121 kcal |
| Protein | 11 g |
| Carbohydrates | 9 g |
| Fat | 5 g |
| Dietary Fiber | 5 g |
| Calcium | 63 mg |
| Iron | 2.3 mg |
| Magnesium | 64 mg |
| Potassium | 436 mg |
| Folate (Vitamin B9) | 311 mcg |
| Vitamin K | 26 mcg |
| Antioxidants | Present |
Health Benefits of Edamame
1. Excellent Source of Plant Protein
- Contains all essential amino acids
- Ideal for vegetarians and vegans
- Supports muscle growth and repair
2. Supports Weight Loss
- High protein and fiber
- Keeps you full for longer
- Reduces unhealthy snacking
3. Good for Heart Health
- Helps reduce bad cholesterol (LDL)
- Rich in potassium and fiber
- Supports healthy blood pressure
4. Supports Bone Health
- Contains calcium, magnesium, and vitamin K
- Helps maintain strong bones
5. Supports Digestive Health
- Fiber improves digestion
- Supports gut bacteria
Is Edamame Good for Weight Loss?
Yes, edamame is very good for weight loss.
Why it helps:
- High protein
- Moderate calories
- Low glycaemic index
Best portion:
½ to 1 cup per serving.
Edamame and Diabetes
- Low glycaemic index
- Does not cause sudden sugar spikes
- Safe for diabetics in controlled portions
Edamame vs Chickpeas
| Nutrient | Edamame | Chickpeas |
|---|---|---|
| Protein | Higher | Moderate |
| Carbs | Lower | Higher |
| Fat | Moderate | Low |
| Satiety | High | High |
Best Ways to Eat Edamame
- 🥣 Boiled with salt and lemon
- 🥗 Added to salads
- 🍛 Mixed in stir-fries
- 🥙 As a healthy snack
Who Should Be Careful?
- People allergic to soy should avoid
- Avoid excessive salt when boiling
- Eat in moderation
Conclusion
Edamame is a nutrient-dense, high-protein plant food rich in fiber, vitamins, and minerals. When eaten regularly in moderate amounts, it supports muscle health, weight loss, digestion, heart health, and blood sugar control. It is an excellent addition to a healthy Indian vegetarian diet.