Edamame: what it is, nutritional properties and recipe

Edamame is immature soybean that hasn’t yet been removed from its pod and can be eaten as is. Thanks to its nutritional composition, it is associated with various health benefits. In addition, it is easy to prepare and can be used as snack greet. Do you want to know more about his properties?

As detailed by a article published in Frontiers in plant science, this food is widely grown and consumed in East Asia. However, his hiring has become a trend in the United States and Europe due to the qualities attributed to him. In the following space we detail what it is used for and how it is consumed.

Nutritional properties of edamame

Although edamame has been grown for more than 2000 years in Asia, its popularity is recent. In the countries of North America, Europe and Africa It has become known as a plant-based source of protein, isoflavones, vitamins and minerals.

Second information Compiled by the United States Department of Agriculture (USDA), each 155-gram serving of edamame provides the following:

  • Calories: 188.
  • Fat: 8 grams.
  • Sodium: 9.4 milligrams.
  • Carbohydrates: 13.8 grams.
  • Fiber: 8 grams.
  • Sugars: 3.4 grams.
  • Protein: 18.4 grams.

Edamame is harvested when the soybean pods are full, but the beans are still green and with a high moisture level. This is its main difference from soybeans, which are harvested when the pod and grains are completely dry.


It should be noted that edamame is a significant source of protein. One cup can provide approximately 18.4 grams. The most interesting? It is considered to be of high quality. according to publication in Journal of Food and Agriculture Scienceit has a well-balanced amino acid profile.

Therefore, it is considered to be one of the best sources of plant-based protein. It is ideal for improving the quality of vegan and vegetarian diets. An estimated third of its total calories come from this nutrient.


Edamame contains carbohydrates in it, but almost all of them are of the complex type. It is possible to find 10 grams of these elements for every 100 grams of product.

Now, at the same time, it provides a high amount of fiber; therefore, there is a slower absorption of the few sugars that it concentrates and generates a lower pancreatic impact.


From the point of view of lipids, it should be noted that most of the fatty acids in edamame are polyunsaturated. The truth is that it only contains 5 grams of fat per 100 of product, so it doesn’t generate an excessive intake. It also doesn’t have a high calorie concentration.


In the micronutrients section It should be noted the content of iron, calcium, magnesium and vitamins c. of food. In any case, it must be borne in mind that the large amount of fiber it provides can reduce the bioavailability of some of these elements.

Health benefits of edamame

For its particular nutritional composition —especially for the abundant protein content— edamame is associated with numerous health benefits. In the following space we detail them.

Efficient intestinal transit

Edamame is very nutritious
The health benefits of edamame are obvious and go beyond increasing the activity of the digestive system.

The fiber content of edamame is important to ensure optimal intestinal transit. This substance manages to increase the volume of the faecal bolus and helps to have more intense peristaltic contractions. Therefore, it is a good option to reduce the risk of constipation.

There are currently no studies specifically showing that edamame helps relieve constipation. Even so, since it is an abundant source of dietary fiber, it is a recommended food for patients with this problem.

Cardiovascular health

Edamame is one of the soy derivatives whose intake is linked to better cardiovascular health. In a meta-analysis shared by Journal of the American Heart Association the intake of soy and its derivatives was determined collaborates in the reduction of bad cholesterol (LDL) and total cholesterol.

In the meantime, Through Complementary therapies in medicine Soy intake has been reported to have a favorable effect on lowering blood pressure. Therefore, consuming foods like edamame is ideal for reducing the risks of cardiovascular disease.

Increased bone density

Including soy protein in your diet can help prevent bone disease. In a study shared by Journal of Medicinal Foods, researchers have determined that soy isoflavones help prevent loss of bone density which can lead to osteoporosis, especially in stages such as menopause.

To date, the effect of edamame on bone health has not been specifically investigated. Despite this, its inclusion in the diet is considered beneficial for the maintenance of strong and healthy bones. In any case, other measures such as optimal calcium intake and physical exercise should be considered.

Other Possible Health Benefits of Edamame

While research on edamame remains limited, some clinical evidence suggests it may provide other health benefits, including:

  • decrease into symptoms of menopauseespecially hot flashes. This related to its isoflavone content.
  • Antitumor potential. Medical studies show that the rate of breast and prostate cancer is lower in countries where consumption of soybeans and its derivatives is higher. The hypothesis is that isoflavones have chemopreventive effects. Even so, larger and more conclusive studies are needed.

How are edamame prepared?

Edamame can be made at home
From the comfort of your home and with just a few ingredients, you can prepare a delicious and nutritious edamame dish.

Edamame can be found in snack, like many other nuts. However, it is also possible that it is frozen, so it will require a previous cooking process. Therefore, we will teach you two simple recipes to make it.

aged edamame

to make this dish it is best to buy natural or frozen edamame. It will need to be cooked with water and salt for 5 minutes, starting the boil.

Once ready, they are placed in a bowl and a dressing is prepared with soy sauce, the juice of half a lemon and a few sesame seeds. It is poured on top and can already be eaten.

red edamame

In this case the edamame is prepared with sweet paprika, in order to vary its color and the final result. You have to start by boiling the product in water for 4 or 5 minutes, until it softens slightly. All this in salt water.

Once ready, they are cooled in water and placed in a container, in which it will be mixed with sweet paprika and salt. In this way, it can be consumed as a snack or appetizer, as it is still crunchy.

Adverse effects of edamame

Like other varieties of legumes, edamame can cause flatulence and bloating after consumption. To avoid this, a longer cooking time is recommended. It is also convenient to reduce the ingested portion.

Incorporate edamame into your regular diet

Edamame is a healthy food that It can be placed in the context of a balanced diet. It has essential nutrients for the proper functioning of the body, such as proteins, dietary fibers and fatty acids.

Furthermore, it is increasingly common to find it in supermarkets already prepared to be consumed as snack. Even so, its home preparation is very simple. It only requires a short cooking and a seasoning that improves the final result in terms of flavour. Do you dare to try it?

The post Edamame: what it is, nutritional properties and recipe appeared first on research-school.



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