The United States Department of Agriculture states that edamame beans are “a soybean that can be eaten fresh and are best known as a snack with a nutritional punch”. Edamame and all preparations of soybeans are rich in carbohydrates, protein, dietary fiber, and micronutrients, particularly folates, manganese, and vitamin K. The balance of fatty acids in 100 grams of edamame is 361 mg of omega-3 fatty acids to 1794 mg of omega-6 fatty acids.
Edamame beans contain higher levels of abscisic acid, sucrose, and protein than other types of soybeans, and may contain carotenoids. Legumes Beans may help alleviate symptoms of menopause. Certain legumes contain isoflavones that mimic the female hormone estrogen in the body. Legumes with the highest levels of plant estrogens are soybeans and garbanzo beans. Asian women, who tend to consume significant quantities of legumes, have much higher blood levels of phytoestrogens compared with most American women. Other products made from legumes that contain phytoestrogens include tofu and soymilk. Proceed with caution using isoflavones medicinally, as their safety has not been determined
Here’s what you’ll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):
– 120 calories
– 9 grams fiber
– 2.5 grams fat
– 1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
– 0.5 gram monounsaturated fa
– 11 grams protein
– 13 grams carbohydrate
– 15 mg sodium
– 10% of the Daily Value for vitamin C
– 10% Daily Value for iron
– 8% Daily Value for vitamin A
– 4% Daily Value for calcium