Table of ContentsView AllTable of ContentsNutrition ProfileHealth BenefitsAre Pods Edible?Risks and ConsiderationsCooking, Preparing & Shelling
Table of ContentsView All
View All
Table of Contents
Nutrition Profile
Health Benefits
Are Pods Edible?
Risks and Considerations
Cooking, Preparing & Shelling
Edamame is a low-carb,high-proteinsoybean and a type of legume. It’s rich in fiber, folate, and magnesium and contains all nine essential amino acids.Soybeans picked young are edamame, which are soft and easy to eat. Mature soybeans are dry and used to make soy products liketofu.
Edamame is traditionally found in East Asian cuisine and is prevalent in vegetarian and vegan diets. In grocery stores, you can find edamame whole, shelled, frozen, or fresh.
Soy is among the top eight allergens in the United States.Soy allergies can have serious side effects. If you are allergic to soy, avoid edamame.
This article covers the health benefits of edamame, how best to prepare them, and how to spot soy allergies.
Nevena Zdravic/ Getty Images
Nutrition Profile of Edamame
Edamame contains all essential amino acids and is rich in calcium, fiber, vitamin C, and iron. The nutritional breakdown of 1 cup of beans (shelled edamame) includes:
17 Foods High in Calcium for Bone Health
Where to Find EdamameWhole or shelled edamame can usually be found in your local grocer’s frozen vegetable aisle. Some stores with a specialty produce section will carry fresh edamame pods.
Where to Find Edamame
Whole or shelled edamame can usually be found in your local grocer’s frozen vegetable aisle. Some stores with a specialty produce section will carry fresh edamame pods.
Health Benefits of Eating Edamame
Edamame is an excellent source of vegetable protein, with more than 18 g per cup (boiled and shelled). Soy protein is considered high-quality because it contains all nine essential amino acids, which is why it’s often a staple in vegan and vegetarian diets.
Low in Carbohydrates
Soybeans are naturally gluten-free and low in carbohydrates compared to other legumes. For example, edamame contains only 14 g of carbs per cup compared to 40 g for cooked kidney beans.
Prevents Sugar Spikes
Edamame is considered a high-fiber food. One cup satisfies about one-third of the recommended daily intake.Because of this, they are anexcellent snackfor those withdiabetes, as the high protein and fiber content prevents sugar spikes.Soy products like edamame are also high in protein and contain compounds called isoflavones that have been shown to lower the risk of type 2 diabetes.
Lowers LDL Cholesterol Levels
Reduces Menopause Symptoms
Soybeans contain naturally occurring plant compounds calledphytoestrogens, which mimic the female hormoneestrogen. The production of estrogen slows duringmenopause, causing bone loss,vaginal atrophy, and other symptoms.
One study found consuming about 15 g of soy protein, like edamame, for six months has been shown to reduce bone loss.While more research is needed, some evidence indicates that consuming soy, such as edamame, during menopause may help reduce symptoms such ashot flashes.
Lowers Risk of Heart Disease
Soy foods, like edamame, have been shown to reduce the risk of heart disease and improve the function of the heart and blood vessels thanks to their combination of polyunsaturated fat, fiber, vitamins, and minerals.
May Prevent Prostate Cancer
Some studies foundisoflavones, compounds in soy, inhibit the growth and development ofprostate cancer. Once digested, soy isoflavones become steroid-like compounds that decrease cell transition spreading.People in countries with a traditional diet high in soy products show a much lower rate of prostate cancer than populations without a high intake of soy.
Reduces Blood Pressure
Foods rich inpotassium, like edamame, have been shown to lower blood pressure levels.The mineral helps relax blood vessel walls, which reduces blood pressure.One cup of edamame beans has about 676 mg of potassium.That’s about 25% of the recommended daily value for adult women and 20% for adult men.
If you’re not allergic to soy and don’t have conditions that may worsen with soy consumption, it’s safe to eat edamame frequently. Be sure to look for signs of gas or bloating, which may indicate intolerance. Adjust intake accordingly or talk to a healthcare provider.
Are Edamame Beans and Pods Both Edible?
Edamame shells may be tempting to chew on because they absorb flavor during preparation. Technically, both the pod and the edamame beans are edible, but it isn’t advisable to eat the pods as they are tough to chew and swallow. Edamame pods, or shells, should be disposed of or composted.
Soy Risks and Considerations
Soy allergiestypically appear in children 3 and under, but it’s possible to develop an allergy at any age.Telling signs of an immune response to soy include:
Be mindful of soy intolerance, which may appear as digestive issues,bloating, gas, or other mild symptoms.
Because soy can be found in many foods, like soy milk, tofu, soy sauce, and even processed foods like bread and energy bars, it’s important to keep track of developing symptoms.
Cooking, Preparing, and Shelling
If you’re going for a snack, boil, steam, or microwave whole pods for 10 to 15 minutes (shells on) or until soft. Then strain, rinse, and salt to taste. Use your teeth to pop the beans out of the shell.
Use the same cooking methods when working with edamame beans. Then toss, mash, or prepare as you’d like. They can be added to soups, salads or pureed as a hummus alternative.
You must cook edamame. Soybeans can cause serious digestive issues when eaten raw.
Summary
Edamame is the only source of plant protein containing all nine amino acids. They are high in fiber, low in carbs, and even have helpful fat compounds that lower total cholesterol levels and relieve hot flashes.
Relatively inexpensive and quick to prepare, edamame is a staple for vegans and vegetarians. Because edamame is an immature soybean, those with soy allergies should steer clear, and those with an intolerance should consult a healthcare provider before consuming.
21 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Lord N, Zhang B, Neill CL.Investigating consumer demand and willingness to pay for fresh, local, organic, and “on-the-stalk” edamame.Front Sustain Food Syst. 2021;5:651505. doi:10.3389/fsufs.2021.651505
U.S. Department of Agriculture.Edamame, frozen, prepared.
Better Health Channel.Soybeans and soy foods.
U.S. Department of Agriculture.Beans, kidney, red, mature seeds, cooked, boiled, without salt.
Mueller NT, Odegaard AO, Gross MD, et al.Soy intake and risk of type 2 diabetes mellitus in chinese singaporeans.Eur J Nutr. 2012;51(8):1033-1040. doi:10.1007/s00394-011-0276-2
University of California, San Francisco.Soy protein content of foods.
Mount Sinai.Soy.
Harvard Public School of Health.Straight talk about soy.
Al-Shaar L, Satija A, Wang DD, et al.Red meat intake and risk of coronary heart disease among US men: prospective cohort study.BMJ. 2020;371. doi:10.1136/bmj.m4141
Wang X, Yu C, Lv J, Li L, Hu Y, Liu K, Shirai K, Iso H, Dong JY.Consumption of soy products and cardiovascular mortality in people with and without cardiovascular disease: a prospective cohort study of 0.5 million individuals.Eur J Nutr. 2021 Dec;60(8):4429-4438. doi:10.1007/s00394-021-02602-3
Applegate CC, Rowles JL, Ranard KM, Jeon S, Erdman JW.Soy consumption and the risk of prostate cancer: an updated systematic review and meta-analysis.Nutrients. 2018;10(1):40.
Filippini T, Naska A, Kasdagli M, et al.Potassium intake and blood pressure: a dose‐response meta‐analysis of randomized controlled trials.JAHA. 2020;9(12):e015719. doi:10.1161/JAHA.119.015719
Harvard Health Publishing.Potassium Lowers Blood Pressure.
National Institutes of Health.Potassium.
Food Print.Real food encyclopedia: Edamame.
National Center for Complementary and Integrative Health.Soy.
American College of Allergy, Asthma, & Immunology.Soy.
American Academy of Allergy, Asthma, & Immunology.Food intolerance vs. food allergy.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
