Edamame Calories

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Edamame is a popular and nutritious snack that has gained popularity in recent years. If you are watching your calorie intake, you might be wondering just how many calories are in this tasty treat. In this article, we will delve into the world of edamame calories and explore their nutritional composition, health benefits, and potential risks and considerations.

Understanding Edamame

Before we dive into the specifics of edamame calories, let’s take a moment to understand what edamame actually is. Edamame is the immature form of the soybean, typically harvested when the beans are still green and encased in their pods. These young soybeans have a slightly sweet and nutty flavor, making them a delicious and satisfying snack option.

Edamame has its roots in East Asia and has been a staple in the traditional diets of countries like China, Japan, and Korea for centuries. It has gained popularity worldwide due to its nutritional value and versatility in cooking. Edamame is typically boiled or steamed and served as a snack, appetizer, or added to a variety of dishes like salads, stir-fries, and soups.

What is Edamame?

Edamame, also known as “vegetable soybean,” is a legume that belongs to the same family as regular soybeans. The word “edamame” itself is of Japanese origin, meaning “beans on branches.” This refers to the way the soybean pods grow in clusters on the branches of the soybean plant.

Traditionally, edamame is harvested when the pods are still green and plump. The beans inside the pods are tender and have a vibrant green color. They are typically boiled or steamed to make them easier to eat, as the pods themselves are not meant to be consumed.

Edamame is not only a delicious and versatile ingredient but also a nutritional powerhouse. It is low in calories and fat while being high in protein, fiber, and various essential vitamins and minerals.

Nutritional Composition of Edamame

In addition to being a tasty treat, edamame is also highly nutritious. It is packed with essential nutrients that can contribute to a healthy diet. A serving of edamame, which is around half a cup or 100 grams, contains approximately:

  • 120 calories
  • 10 grams of protein
  • 5 grams of fat
  • 9 grams of carbohydrates
  • 4 grams of fiber

Edamame is also a good source of vitamins and minerals. It contains significant amounts of vitamin K, folate, magnesium, and iron. Vitamin K is essential for blood clotting and bone health, while folate plays a crucial role in cell growth and development. Magnesium is involved in various biochemical reactions in the body, and iron is necessary for the production of red blood cells.

Furthermore, edamame is rich in antioxidants, which help protect the body against oxidative stress and inflammation. These antioxidants, such as isoflavones, have been linked to various health benefits, including a reduced risk of heart disease and certain types of cancer.

Due to its impressive nutritional profile, edamame is considered a valuable addition to a balanced diet. Whether you enjoy it as a snack, appetizer, or as part of a larger dish, incorporating edamame into your meals can provide a tasty and nutritious boost.

The Caloric Content of Edamame

Now that we have a better understanding of what edamame is and its nutritional composition, let’s explore the specific caloric content of edamame.

Edamame, also known as young soybeans, is not only delicious but also a nutritious snack option. These green pods are packed with essential nutrients that contribute to overall health and well-being. They are a rich source of plant-based protein, dietary fiber, vitamins, and minerals.

A serving of edamame, which is around half a cup or 100 grams, contains approximately 120 calories. This makes it a relatively low-calorie snack option that can be enjoyed as part of a balanced diet. However, it is worth noting that the calorie content can vary slightly depending on the cooking method and any added seasonings or sauces.

When it comes to snacking, edamame is a fantastic choice for those looking to maintain or lose weight. Compared to other popular snacks, edamame has a significantly lower calorie content. For example, a serving of potato chips can contain over 150 calories, while a serving of popcorn can have around 100 calories. By choosing edamame as a snack, you can satisfy your cravings while keeping your calorie intake in check.

Not only is edamame low in calories, but it is also a nutrient-dense food. It contains a good amount of protein, which is essential for building and repairing tissues in the body. Additionally, edamame is a great source of dietary fiber, which aids in digestion and helps maintain a healthy weight.

Furthermore, edamame is rich in vitamins and minerals. It is particularly high in folate, vitamin K, and manganese. Folate is important for cell growth and development, while vitamin K plays a crucial role in blood clotting and bone health. Manganese, on the other hand, is involved in various enzymatic reactions in the body and contributes to the formation of connective tissues.

Another benefit of edamame is its antioxidant properties. It contains phytochemicals such as isoflavones, which have been shown to have antioxidant and anti-inflammatory effects. These compounds help protect the body against oxidative stress and may reduce the risk of chronic diseases, including heart disease and certain types of cancer.

In conclusion, edamame is not only a tasty snack but also a nutritious one. With its low calorie content and high nutrient density, it is an excellent choice for those looking to maintain a healthy weight and improve overall health. So next time you’re in need of a satisfying and guilt-free snack, reach for a bowl of edamame!

Health Benefits of Edamame

Beyond its caloric content, edamame boasts an array of health benefits that make it an excellent addition to your diet.

Edamame, also known as soybeans, is a popular legume that originated in East Asia. It has gained popularity worldwide due to its numerous health benefits and delicious taste. Let’s explore some of the key reasons why you should consider incorporating edamame into your diet.

High Protein and Fiber Content

One of the key health benefits of edamame is its high protein and fiber content. A serving of edamame contains about 10 grams of protein and 4 grams of fiber. Protein is essential for building and repairing tissues, while fiber aids in digestion and helps maintain healthy cholesterol levels. Including edamame in your diet can help you meet your protein requirements and support overall digestive health.

Protein is often referred to as the building block of life. It is responsible for the growth and repair of tissues, including muscles, skin, and organs. By consuming edamame, you can ensure that your body receives an adequate amount of protein to support these vital functions.

Fiber, on the other hand, plays a crucial role in maintaining a healthy digestive system. It adds bulk to your stool, making it easier to pass through your intestines. Additionally, fiber helps regulate blood sugar levels and can contribute to weight management by promoting feelings of fullness.

Rich in Vitamins and Minerals

Edamame is also a rich source of vitamins and minerals that are essential for maintaining optimal health. It contains significant amounts of vitamin K, which plays a crucial role in blood clotting and bone health. Additionally, edamame is a good source of folate, magnesium, and iron, all of which are vital for various bodily functions, including cell division, energy production, and oxygen transport.

Vitamin K is essential for blood clotting, as it helps activate proteins that are involved in the coagulation process. Adequate intake of vitamin K can help prevent excessive bleeding and promote proper wound healing.

Folate, also known as vitamin B9, is essential for DNA synthesis and repair. It is particularly important during pregnancy, as it helps prevent neural tube defects in developing fetuses. Magnesium, on the other hand, is involved in more than 300 biochemical reactions in the body, including energy production, muscle function, and nerve transmission.

Iron is a mineral that is responsible for transporting oxygen throughout the body. It is an essential component of hemoglobin, a protein found in red blood cells that carries oxygen from the lungs to all other tissues. Consuming edamame can help prevent iron deficiency anemia and ensure that your body receives an adequate oxygen supply.

Potential Weight Loss Benefits

For those looking to shed a few pounds, edamame can be a valuable ally. Its high protein and fiber content can help promote feelings of fullness and satiety, reducing the likelihood of overeating. By including edamame in your meals or enjoying it as a snack, you can manage your hunger levels more effectively, making it easier to stick to your weight loss goals.

Furthermore, edamame is relatively low in calories compared to many other protein-rich foods. This means that you can enjoy a satisfying portion of edamame without consuming excessive calories. It can be a great addition to your weight loss diet, providing you with essential nutrients while helping you control your calorie intake.

In conclusion, edamame is not only a delicious and versatile legume, but it also offers a wide range of health benefits. From its high protein and fiber content to its rich array of vitamins and minerals, edamame can support your overall health and well-being. Whether you’re looking to boost your protein intake, improve your digestion, or manage your weight, incorporating edamame into your diet is a smart choice.

Incorporating Edamame into Your Diet

Now that you’re aware of the nutritional benefits of edamame, let’s explore how you can incorporate this versatile vegetable into your diet.

Delicious Edamame Recipes

There are countless ways to enjoy edamame in your meals. Here are a few delicious recipes to try:

  1. Edamame Salad: Mix cooked edamame with cherry tomatoes, cucumbers, red onion, and a light vinaigrette for a refreshing and nutritious salad.
  2. Edamame Stir-Fry: Saute edamame with your favorite vegetables, such as bell peppers, carrots, and snow peas, for a quick and flavorful stir-fry.
  3. Edamame Hummus: Blend cooked edamame with tahini, lemon juice, garlic, and spices to create a delicious and protein-packed hummus.

Feel free to get creative and experiment with different flavors and ingredients to find your favorite edamame recipes!

Tips for Buying and Storing Edamame

When purchasing edamame, opt for fresh or frozen options. Look for bright green pods that are plump and firm to ensure freshness. If you choose frozen edamame, simply follow the cooking instructions on the packaging to enjoy this nutritious snack.

To store fresh edamame, keep them in an airtight container or bag in the refrigerator. They will stay fresh for up to a week. Cooked edamame can also be stored in the refrigerator for a few days, allowing you to enjoy it as a quick and convenient snack whenever you like.

Potential Risks and Considerations

While edamame is generally considered safe and nutritious, there are a few risks and considerations to keep in mind.

Allergy Concerns

Edamame is derived from soybeans, so individuals with soy allergies should avoid consuming it. If you have a known soy allergy, it is crucial to read food labels carefully and avoid any products that may contain soy or soy-derived ingredients.

GMO and Pesticide Considerations

It is worth noting that soybeans, including edamame, are commonly genetically modified (GMO). If you prefer to avoid GMOs in your diet, look for organic or non-GMO options when purchasing edamame.

Additionally, since soybeans are a heavily sprayed crop, choosing organic edamame can help minimize your exposure to pesticides and other chemicals.

Edamame and Thyroid Function

Some studies suggest that the isoflavones present in soybeans, including edamame, may have a mild effect on thyroid function in individuals with pre-existing thyroid conditions. If you have a thyroid condition, it is best to consult with your healthcare provider to determine if consuming edamame is suitable for you.


Edamame is a nutritious and delicious snack that can fit well into a balanced diet. With its relatively low calorie content, high protein and fiber, and numerous health benefits, edamame serves as an excellent option for those aiming to maintain or lose weight. By exploring various recipes and incorporating edamame into your meals, you can enjoy the flavors and benefits of this versatile vegetable. However, it is essential to be mindful of any allergies, GMO concerns, or potential interactions with thyroid function. As with any dietary consideration, it is always best to consult with a healthcare professional for personalized guidance.

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