Packed with valuable nutrients, the immature soybean is a healthy addition to any meal or snack.
Edamame isn’t just a side dish at sushi restaurants; edamame benefits are powerful.
We asked an expert for everything you should probably know about edamame nutrition.
Greg DuPree
Emma Newell, RD, LDN, is a registered dietitian with NourishRX based in Salem, Mass.
Here’s what one cup of edamame contains.
Supports Muscles Growth
For one, edamame is a complete protein source.
Ngoc Minh Ngo
Edamame contains about 18 grams of protein per cup.
Fiber helps to aid digestion and promote regular, healthy bowel habits.
This can help prevent bloating and discomfort, as well.
Greg DuPree
The macronutrient balance of edamamemeaning the balance of carbohydrates, protein, and fatis also ideal.
This helps to aid in satiety and satisfaction throughout the day, says Newell.
They also promote the excretion of cholesterol from the body.
Some studies also suggest that they protect against hormonal cancers like breast or prostate cancer.
However, this is controversial, as other studies suggest otherwise.
Should I Be Worried About Soy in Edamame?
“Because of this, people have been skeptical to include soy in their diet,” Newell says.
However, you needn’t worry about soy-related effects, says Newell.
Edamame Recipes
There are so many ways to work edamame into a healthy, balanced diet.
Here are some of our favorite recipes.
Risotto With Edamame, Lemon, and Tarragon
Risotto in 40 minutes?
We’ll take it.
The flavors of dry white wine, lemon zest, and fresh tarragon pair beautifully with edamame.
The base is romaine lettuce hearts with chopped cucumber, snap peas, and edamame mixed in.
“Edamame, frozen, prepared.”
U.S. Department of Agriculture.
Krupa, K. et al.
“Omega-3 Fatty Acids.“StatPearls.
DiNicolantonio, J.et al.
“Importance of maintaining a low omega-6/omega-3 ratio for reducing platelet aggregation, coagulation and thrombosis.
Khan, T. et al.
“Journal of Nutrition.
“Lowering Cholesterol With a Plant-Based Diet.”
Physicians Committee for Responsible Medicine.
“Straight Talk About Soy.”
Harvard School of Public Health: The Nutrition Source.
National Cancer Institute,Soy isoflavones.
Accessed June 4, 2022.
