per 100 grams
Carbohydrates 8.9 g
Proteins 11.9 g
Fats 5.2 g
Water 72.8 g
Sugar 2.2 grams
Fiber 5.2 grams
Starch 1.5 grams
Trans Fats 0 ug
Cholesterol 1.5 ug
Ash 1.2 grams


121 Calories per 100g

Edamame is a traditional Japanese food, but in the west it is gaining popularity as part of a balanced diet. It is a versatile and delicious snack or side dish, full of health benefits. This article will explain what edamame is, why it is an excellent and nutritious snack, and how to prepare edamame at home.

What is Edamame?

Edamame are immature soybeans, harvested before they have ripened and dried. The beans are larger, more tender, and more flavorful than mature soybeans. They can be purchased fresh, frozen, or canned. The fresh edamame beans are bright and light-green in color, while canned beans are darker and more pale in color. Edamame are a type of vegetable and are naturally gluten-free.

Nutritional Benefits of Edamame

Edamame are a good source of protein, fiber, vitamins and minerals, and phytonutrients. Protein is essential for muscle growth and repair, making edamame an excellent addition to any balanced diet. Edamame also contain plant compounds which may have cancer-fighting properties, such as isoflavones, phytic acid, and saponins. The beans are high in potassium, iron, magnesium, phosphorus, and zinc, among other minerals. They are also high in B vitamins, such as riboflavin and B6. Edamame also contain omega-3 and omega-6 fatty acids which may reduce inflammation.

How to Prepare Edamame

Edamame are easy to prepare and can be eaten as a snack or served as a side dish. If using fresh edamame, wash them thoroughly to remove any dirt or debris. If using frozen edamame, allow the beans to thaw before cooking.

To cook edamame, bring a pot of water to a boil and add the beans. Cook for 5-7 minutes, depending on how soft you like them. To give the edamame a salty flavor, add a teaspoon of salt to the water while they are boiling. Once cooked, drain the beans in a colander and let them cool slightly before snacking on them.

To prepare a delicious side dish, boil the edamame until tender, drain, and toss with a tablespoon of olive oil, minced garlic, and salt and pepper to taste. For added flavor, you can also add herbs such as rosemary, thyme, or oregano.

Edamame can also be steamed, stir-fried, or grilled. If steaming the beans, bring a shallow pan of water to a boil and put the edamame in a steamer basket or colander over the top. Cook for 4-5 minutes, until tender. To stir-fry the edamame, heat a tablespoon of oil in a skillet over medium-high heat and add the edamame. Cook for 5-7 minutes, stirring regularly. If grilling the edamame, preheat the grill to medium heat, and place the beans directly on the grate. Grill for 7-10 minutes, turning the beans several times.


Edamame are a tasty and nutritious snack or side dish. They are high in protein, fiber, vitamins, and minerals and offer a wealth of health benefits. Edamame can be purchased fresh, frozen, or canned and are simple to prepare. Try adding edamame to your favorite recipes for an extra boost of nutrition.