Calories in Edamame
Edamame are young, green soybeans, harvested before they ripen or harden. They are a popular plant-based protein source, rich in fiber, vitamins, and minerals. Often served steamed or boiled, they make a nutritious snack or addition to meals.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 81 | 8.5g | 6.5g | 4.5g |
| 1 oz (28g) | 1 oz (28g) | 23 | 2.4g | 1.9g | 1.3g |
Health Benefits
Rich in plant-based protein, edamame supports muscle repair and growth, making it excellent for vegetarians and vegans.
High fiber content aids in digestive health, promotes satiety, and helps regulate blood sugar levels.
Contains essential vitamins and minerals like folate, vitamin K, and manganese, contributing to bone health and overall well-being.
Nutrition Tips
- Enjoy edamame as a healthy snack between meals to boost protein and fiber intake.
- Add shelled edamame to salads, stir-fries, or rice bowls for added texture and nutritional value.
- Blend edamame into dips like hummus or spreads for a unique, nutrient-dense alternative.
- Opt for steamed or boiled edamame without excessive salt to keep sodium levels in check.
- Pair edamame with whole grains or other vegetables to create a complete and balanced meal.
GAYA Tracking Tip
When logging edamame, especially if served in pods, ensure you only account for the edible beans. If shelled, measure by weight or volume for the most accurate tracking.
Frequently Asked Questions
How many calories are in edamame?+
A 100-gram serving of cooked, shelled edamame contains approximately 134 calories. This makes it a relatively low-calorie, nutrient-dense food, especially considering its high protein and fiber content.
Is edamame a good source of protein?+
Yes, edamame is an excellent plant-based protein source, providing about 11.9 grams of protein per 100-gram serving. It's considered a complete protein, containing all nine essential amino acids, which is rare for plant foods.
What are the main health benefits of eating edamame?+
Edamame offers several health benefits, including supporting digestive health due to its high fiber content, promoting heart health, and providing a rich source of antioxidants. Its protein and fiber also contribute to satiety and blood sugar control.
Related Foods
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