Legume
Edamame
Young, tender soybeans, still in the pod, steamed and lightly salted for a filling protein-rich snack.
⤢📊 How it ranks (our editor score) — 91/100Tap to see the breakdown
🌱 What it is
Edamame are immature soybeans harvested while still green and tender, usually steamed or boiled in the pod and popped out to eat.
📜 Where it comes from
Edamame, meaning beans on branches in Japanese, has been eaten in East Asia for centuries as a simple snack of young soybeans steamed in the pod, traditional in Japanese and Chinese home cooking. It was often served alongside drinks or as a light side dish. Edamame spread to Western countries in the latter half of the 20th century alongside growing interest in Japanese cuisine and plant-based protein sources.
✨ Why it's good for you
- A complete plant protein with all essential amino acids
- May help support healthy cholesterol levels
- Rich in fiber and folate for digestion and cell health
- A filling, satisfying snack or side dish
🥗 Nutrition
Per 1/2 cup shelled, cooked (78g) · about 94 calories
- Protein 8.4g
- Fiber 4g
- Folate 241mcg
- Vitamin K 16mcg
Source: USDA FoodData Central
🥄 How to use it
Steam or boil edamame pods 4-5 minutes, sprinkle with a little salt, and pop the beans out of the pod to eat; shelled edamame can be added straight to salads, rice bowls, or stir-fries.
Why it works: Nutrition science credits edamame's benefits to its complete plant protein, fiber, and isoflavone content, nutrients researchers associate with supporting muscle maintenance and heart health.
⚠️ Cautions
- A soy allergy is a clear reason to avoid it; the pods themselves are fibrous and not meant to be eaten.
📚 Learn more
🌿 Deeper natural detail
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🩺 The conventional view
💬 Ask Remy about Edamame
📚 Resource confidence
Based on mentions in health references
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