Green Soybeans (Cooked, Blended, Dried, Without Salt)
Green soybeans, also known as edamame when fresh, are a highly nutritious legume that serves as an excellent plant-based protein source. After being cooked, blended, and dried, these beans retain a significant amount of their essential nutrients, offering a powerhouse of vitamins and minerals.
Whether you’re preparing a protein-packed snack or incorporating them into dishes like soups, salads, or grain bowls, green soybeans are a versatile ingredient that can be enjoyed in a variety of ways.
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 141 kcal |
| Protein | 12.35 g |
| Fat | 6.4 g |
| Saturated Fat | 0.74 g |
| Carbohydrates | 11.05 g |
| Fiber | 4.2 g |
| Sugar | 0.0 g |
| Calcium | 145 mg |
| Iron | 2.5 mg |
| Magnesium | 60 mg |
| Phosphorus | 158 mg |
| Potassium | 539 mg |
| Sodium | 14 mg |
| Zinc | 0.91 mg |
| Copper | 0.117 mg |
| Manganese | 0.502 mg |
| Selenium | 1.4 mcg |
| Vitamin C | 17 mg |
| Thiamin (Vitamin B1) | 0.26 mg |
| Riboflavin (Vitamin B2) | 0.155 mg |
| Niacin (Vitamin B3) | 1.25 mg |
| Vitamin B6 | 0.06 mg |
| Folate | 111 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 8 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Green soybeans are naturally free from common allergens such as dairy, gluten, and nuts. However, as they are derived from soy, individuals with soy allergies should avoid them.
Dietary Preferences
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Low in Saturated Fat: Yes
Health Benefits and Usage
Green soybeans provide a rich source of plant-based protein, making them an excellent choice for vegetarians and vegans looking to increase their protein intake. The significant fiber content (4.2 g per 100 g) supports digestive health and can help maintain stable blood sugar levels. With essential minerals like calcium, iron, and magnesium, green soybeans contribute to bone health, immune function, and overall vitality.
This nutritious legume is also rich in antioxidants, including vitamin C and selenium, which help protect cells from oxidative stress. Additionally, the magnesium and potassium levels in green soybeans promote heart health by regulating blood pressure.
For culinary use, these beans can be enjoyed in a variety of ways. Add them to stir-fries, grain bowls, salads, or soups. You can also use them as a crunchy topping for your favorite dishes or snack on them directly. The mild, nutty flavor makes them a great complement to both savory and slightly sweet preparations.
Conclusion
Green soybeans, whether fresh or dried, are a fantastic addition to a balanced diet. Their nutrient density, including plant-based protein, essential minerals, and antioxidants, makes them a highly versatile ingredient for various dietary preferences. Whether you’re looking to boost your protein intake or simply enjoy a healthy, delicious snack, these little legumes are a great choice for promoting overall wellness.
