Edamame Nutritional Value

Most of us are familiar with soybeans, which is consumed in different ways. It can be in the form of soy sauce, soy milk, tofu, or a wide range of other soy products, that are considered healthy and nutritious. Soybeans are packed with proteins, calcium, vitamin C, and dietary fiber. The term edamame refers to baby soybeans.

Usually, soybeans are allowed to ripe and form hard beans, when they are on the vines. Once the beans harden, they are harvested and stored. In some regions, especially, in the southeast Asian countries, the ripe soybeans are harvested before they start hardening. Such soybeans are called edamame in those countries.

Edamame is a Japanese word, that means twig beans, as the baby soybeans are harvested along with the twigs. In Japan, the pods of these beans are boiled with salt and other condiments, and are served in whole. This dish is also known as edamame; and the beans are found to be soft, tender, and delicious.

Otherwise, the harvested beans are parboiled and frozen, before packaging; so as to retain the freshness and nutritional value of edamame.

Soybeans are rich in protein, carbohydrates, dietary fiber, omega fatty acids, and other nutrients. As compared to most of the soy products, edamame contains more protein, sucrose, and abscisic acid (a plant hormone).

100 grams of frozen, prepared edamame amount to around 122 calories, and contain 11 grams of protein, 10 grams of carbohydrates, 5 grams each of dietary fiber and fat, 73 grams of water, and 2 grams of sugar. The following data provides some details about the nutrients in 100 grams of frozen and prepared edamame.

• Vitamin C - 6.1 mg
• Vitamin B1 - 0.2 mg
• Vitamin B2 - 0.155 mg
• Vitamin B3 - 0.915 mg
• Vitamin E - 0.68 mg
• Vitamin K - 26.7 mcg
• Folate - 311 mcg
• Calcium - 63 mg
• Magnesium - 64 mg
• Potassium - 169 mg
• Phosphorus 436 mg
• Iron - 2.27 mg
• Sodium - 6 mg
• Zinc - 1.37 mg

* Source: USDA National Nutrient Database

Even though edamame is not as popular as soybeans, it is equally healthy and nutritious. Traditionally, it is consumed after steaming or boiling. The shelled beans are used in edamame salads, soups, and various other recipes. Even desserts are made with these beans. Being highly nutritious, edamame offers various health benefits.

It is packed with low-calorie protein, and is one of the few vegetarian sources of protein; with all essential amino acids, that are not produced by the human body. The high fiber content in edamame helps in lowering cholesterol levels. Even the fats in these beans are considered healthy, and are said to be beneficial in reducing the risk of heart diseases.

It is good for the heart, as it contains isoflavones; that help in reducing bad cholesterol levels. It has been suggested that the isoflavones in edamame is good for maintaining bone density too. So, include edamame in your diet, and reap the health benefits offered by these beans.