Edamame are young soybeans harvested before they ripen or harden. Available shelled, in the pod, fresh, or frozen, they are a popular, plant-based food that may be good for a person’s health.
Edamame beans are naturally gluten-free and low in calories. They contain no cholesterol and provide protein, iron, and calcium.
Read on to find out more about the health benefits of edamame and how to add it to a diet.
A cup of boiled edamame
People should check the label to see how much a specific edamame product contains.
The table below shows the nutrients one cup of shelled edamame provides and how much of these nutrients an adult needs per day, or
| Nutrient | Amount in a 160 g cup of cooked edamame beans | Daily values |
| energy (calories) | 224 | varies |
| protein (g) | 18.5 | varies |
| carbohydrate (g) | 13.8 of which 3.38 is sugar | varies |
| fiber (g) | 8 | 28 |
| iron (mg) | 3.52 | 18 |
| calcium (mg) | 97.6 | 1,300 |
| magnesium (mg) | 99.2 | 420 |
| phosphorus (mg) | 262 | 1,250 |
| potassium (mg) | 675 | 4,700 |
| zinc (mg) | 2.13 | 11 |
| selenium (mcg) | 1.28 | 55 |
| vitamin C (mg) | 8.48 | 90 |
| folate (mcg) | 458 | 400 |
| choline (mg) | 87.5 | 550 |
| vitamin A, RAE (mcg) | 40 | 900 |
| beta carotene (mcg) | 278 | no data |
| vitamin K (mcg) | 45.1 | 120 |
| lutein + zeaxanthin (mcg) | 2,510 | no data |
Edamame also contains small amounts of vitamin E, thiamin, riboflavin, niacin, and vitamin B6.
One cup of hulled edamame beans provides an adult with the following:
Edamame also contains:
- Complete protein: As with meat and dairy products, it provides all the essential amino acids that people need and that the body cannot produce itself.
- Polyunsaturated fats: It provides omega-3 alpha-linolenic acid.
- Isoflavones: This type of antioxidant may help lower the risk of
cancer and osteoporosis.
Nutrition resources
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People can buy edamame fresh in the pod, shelled, or frozen.
Most edamame in the U.S. comes from Asia, but U.S. producers are now developing genetically modified versions suitable for local growing conditions to meet the increasing demands of the U.S. market.
Serving tips
Edamame has a mild, buttery flavor that pairs well with many dishes.
Tips for preparing and serving edamame include:
- adding it to soups, stews, salads, rice dishes, or casseroles
- boiling for 5 to 10 minutes, allowing to cool, and eating from the pod, sprinkled with sea salt
- serving as a side in place of peas
Researchers have linked the consumption of soy foods with a lower risk of various conditions and improvements in overall health.
1. Cognitive decline
A
However, the authors concluded that further research into the efficacy and safety of consuming soy products to prevent cognitive decline is necessary
2. Cardiovascular disease
A 2023 systematic review and meta-analysis found that soy consumption is associated with a lower risk of developing cardiovascular disease and type 2 diabetes.
Soy may benefit cardiovascular health through its fiber content, antioxidant content, and other mechanisms.
People may also find that consuming soy products as an alternative to full-fat dairy products helps improve their cholesterol levels.
Most plant-based fats are unsaturated, whereas animal fats tend to be saturated. Consuming high amounts of saturated fats
3. Breast and prostate cancer
There has been controversy about the effect soy may have on the risk of breast cancer.
Some of the isoflavones in soy, known as phytoestrogens, appear to act similarly to estrogen. High estrogen levels may increase the risk of specific breast cancers.
According to the
A 2024 review found that consuming soy products may lower the risk of prostate cancer, and a
4. Depression
Some research has linked low folate levels to depression. Folate may help reduce the risk of depression by stopping too much of a substance called homocysteine from forming in the body.
High levels of homocysteine can prevent blood and other nutrients from reaching the brain, and they can interfere with the production of the “feel-good” hormone serotonin. This hormone helps mood, sleep, and appetite.
5. Diabetes
A systematic review and meta-analysis from 2023 notes that soy consumption is associated with a lower risk of developing type 2 diabetes and cardiovascular disease.
6. Fertility
Edamame is a good source of iron and and plant-based protein.
Iron deficiency has been
A 2021 review notes that replacing some animal proteins with plant-based protein, like soy, beans, and lentils, may lower rates of infertility.
7. Energy levels
Lack of iron the body
8. Inflammation
A
Additionally, a
The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.
9. Menopause-related problems
A 2025 systematic review and meta-analysis found that soy isoflavones helped to treat the following symptoms of menopause:
- headaches
- heart palpitations
- psychosocial symptoms
- depression
However, the authors noted that there was no significant effect on other menopause symptoms, and further research with bigger sample sizes is needed to confirm these findings.
Some past studies have linked a high soy intake with a greater risk of breast cancer. However, a
Soy is a common allergen in infants and children, and can trigger symptoms in those with eosinophilic esophagitis, an allergic inflammatory disease of the esophagus.
Anyone who experiences symptoms of an allergic reaction should stop eating edamame. If swelling, hives, and breathing difficulties occur, the individual will need urgent medical attention. These symptoms may be a sign of anaphylaxis, a potentially life threatening condition.
Edamame are young soybeans, harvested before they ripen or harden. People often eat them steamed or boiled in their green shells.
Edamame is a relatively low carb food. A 160 g cup of edamame provides 13.8 g of carbs. People who follow a ketogenic diet typically follow a diet that contains 70% fat, 20% protein, and 10% carbs, but how they do this will depend on which version of the keto diet they follow.
A person on a keto diet may wish to consider how much carbohydrate their serving of edamame contains and how it fits in with their diet. If a dietitian has recommended the diet, a person may want to ask their advice.
Adding spices or coatings can also affect the nutritional content of edamame.
Mukimame is another name for edamame. They are the same thing.
Edamame is a bean and, therefore, a legume. However, legumes vary in their nutritional profile. Compared with pulses, such as lentils, edamame provides a similar amount of protein per 100 calories, but edamame have a higher fat and lower fiber content. The method of cooking or preparation will also affect the nutritional content.
Lima beans, sometimes called butter beans in the U.S., are native to South America. Edamame comes from Asia and features in Japanese, Chinese, and Korean cuisine. Lima beans are often light or spotted in color, while edamame are bright green.
They contain similar nutrients but in different amounts.
Edamame is naturally gluten-free, but people should check the other ingredients used during preparation or processing.
People with irritable bowel syndrome may benefit from a low FODMAP diet, which limits the intake of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
Edamame is suitable for people following this type of diet, but in larger portions, it can become a high FODMAP food.
In the past, concerns have arisen about whether foods containing soy isoflavones pose a risk during pregnancy. However, these concerns mainly arose from research in animals, and human studies have not confirmed that consuming soy products can affect fetal health and development.
In fact, consuming edamame during pregnancy can help boost folate levels. Folate, also called folic acid or vitamin B9, is essential to the health of the developing fetus. Many people take folic acid supplements at this time.
As with other foods, it is essential to follow safety guidelines and cook edamame sufficiently before eating.
Edamame, similar to other soy products, contains many essential nutrients. It can be a healthy addition to a person’s diet and an alternative to sweetened and processed snacks.
A healthcare professional, such as a dietitian, can offer further advice about how to incorporate edamame into the diet.