Edamame (Frozen, Unprepared) – Nutritional Information and Health Benefits
Edamame, the young, green soybeans harvested before they mature, is a nutrient-packed food that’s becoming increasingly popular in a variety of dishes. Typically enjoyed as a healthy snack or added to salads, stir-fries, or bowls, edamame is an excellent source of plant-based protein and a range of vital nutrients. The following provides a breakdown of the nutritional composition of frozen, unprepared edamame, which retains much of its natural goodness even when stored in the freezer.
Ingredients Overview
| Nutrient | Amount per 100g |
|---|---|
| Energy | 109 kcal |
| Protein | 11.22 g |
| Fat | 4.73 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 7.61 g |
| Fiber | 4.8 g |
| Sugar | 2.48 g |
| Calcium | 60.0 mg |
| Iron | 2.11 mg |
| Magnesium | 61.0 mg |
| Phosphorus | 161.0 mg |
| Potassium | 482.0 mg |
| Sodium | 6.0 mg |
| Zinc | 1.32 mg |
| Copper | 0.324 mcg |
| Manganese | 1.01 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 9.7 mg |
| Thiamin (Vitamin B1) | 0.15 mg |
| Riboflavin (Vitamin B2) | 0.265 mg |
| Niacin (Vitamin B3) | 0.925 mg |
| Vitamin B6 | 0.135 mg |
| Folate (Vitamin B9) | 303.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.72 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Edamame is naturally soy-based and may be considered an allergen for individuals who have soy allergies. While it is generally considered safe for most people, anyone with a known sensitivity to soy should avoid consuming edamame or products containing soybeans.
Dietary Preferences
Edamame is a versatile ingredient that fits various dietary needs:
- Vegetarian & Vegan: As a plant-based source of protein, edamame is an ideal option for both vegetarians and vegans.
- Gluten-Free: Edamame is naturally gluten-free, making it a safe choice for individuals with celiac disease or gluten sensitivities.
- Low-Carb & Keto: While it contains carbohydrates, the fiber content helps balance the net carb count, making it suitable for a low-carb or keto diet when consumed in moderation.
- Diabetic-Friendly: With a relatively low glycemic index and a good amount of fiber, edamame can be a healthy choice for those managing blood sugar levels.
Health Benefits of Edamame
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Rich in Plant-Based Protein: Edamame is a fantastic source of plant-based protein, containing 11.22 grams per 100 grams. This makes it an excellent choice for vegetarians, vegans, or anyone looking to incorporate more plant-based foods into their diet.
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High in Fiber: With 4.8 grams of dietary fiber per 100 grams, edamame promotes digestive health and can help regulate blood sugar levels. The fiber also contributes to feelings of fullness, making edamame a satisfying snack.
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Packed with Essential Vitamins and Minerals: Edamame offers a rich array of essential nutrients. It’s a great source of iron (2.11 mg), calcium (60 mg), and magnesium (61 mg), all of which are vital for maintaining bone and muscle health. Additionally, edamame contains 9.7 mg of Vitamin C, which supports immune function, and 303 mcg of folate, crucial for cell division and the formation of red blood cells.
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Heart Health: The healthy fats in edamame, particularly unsaturated fats, contribute to heart health. Edamame is also a good source of potassium (482 mg), which is essential for maintaining healthy blood pressure levels.
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Antioxidant Properties: Rich in vitamin E (0.72 mg) and manganese (1.01 mg), edamame provides antioxidant protection to help combat oxidative stress and support overall health.
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Bone Health: With its combination of calcium, magnesium, and phosphorus, edamame plays a role in supporting bone health and preventing conditions like osteoporosis.
Tips for Preparing Edamame
Frozen edamame can be easily prepared by simply boiling or steaming the beans. Here are a few quick steps to prepare frozen, unprepared edamame:
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Boiling: Bring a pot of water to a boil and add the edamame pods. Boil for about 5–6 minutes, until the beans are tender but still slightly firm. Drain and serve with a sprinkle of salt, or toss with your favorite seasoning.
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Steaming: For a healthier option, steam the edamame for 5–7 minutes until fully cooked. Steaming helps retain the beans’ nutrients better than boiling.
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Snacking: After preparing, enjoy edamame on its own as a healthy snack, or incorporate it into salads, grain bowls, stir-fries, or sushi dishes.
Conclusion
Edamame is a delightful and nutritious food that offers a wide array of health benefits. Whether you’re looking to increase your protein intake, manage your weight, or add some variety to your meals, frozen, unprepared edamame makes for a convenient and versatile ingredient. Its impressive nutrient profile, rich in protein, fiber, vitamins, and minerals, makes it a valuable addition to any diet, particularly for those following vegetarian, vegan, or gluten-free lifestyles. Enjoy edamame as a wholesome snack or incorporate it into your f
