Green Soybeans (Edamame) Nutrition: Benefits, Recipes & Allergen Info

Green Soybeans (Raw) – Nutritional Information

Green soybeans, often referred to as edamame, are a highly nutritious legume that provides a wealth of health benefits. Native to East Asia, they have become popular worldwide for their versatile uses in both savory and sweet dishes. These raw soybeans are a great source of plant-based protein, making them an excellent option for vegetarians and vegans. Rich in vitamins, minerals, and fiber, they contribute to overall health and wellness, promoting heart health, supporting digestion, and providing essential nutrients for energy and vitality.

Nutritional Breakdown of Green Soybeans (Raw)

Health Benefits of Green Soybeans (Raw)

• Protein-Packed Power: Green soybeans are an excellent source of plant-based protein, providing nearly 13 grams per 100g serving. This makes them an ideal addition to vegetarian and vegan diets for muscle repair and growth.

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• Rich in Fiber: With 4.2 grams of fiber per 100g, these soybeans contribute to healthy digestion, help regulate blood sugar levels, and promote satiety, making them a great choice for those looking to maintain a healthy weight.

• Mineral-Rich: Green soybeans are packed with essential minerals like calcium (197 mg), magnesium (65 mg), phosphorus (194 mg), and potassium (620 mg), all of which support bone health, muscle function, and electrolyte balance.

• Antioxidant-Rich: With vitamin C (29 mg) and manganese (0.547 mg), these soybeans help combat oxidative stress, reducing inflammation and boosting the immune system.

• Low in Saturated Fat: The low saturated fat content (0.786 g per 100g) helps support heart health by maintaining healthy cholesterol levels.

• Vitamins and Minerals: These raw soybeans are rich in essential vitamins like folate (165 mcg), niacin (1.65 mg), and thiamine (0.435 mg), which contribute to overall wellness, energy production, and metabolic health.

Allergen Information

• Contains Soy: Green soybeans are made from soybeans, which are considered one of the eight major allergens. Those with a soy allergy should avoid consuming this ingredient.

• Gluten-Free: Soybeans are naturally gluten-free, making them suitable for individuals with gluten sensitivity or celiac disease.

Dietary Preferences

• Vegan and Vegetarian: Green soybeans are plant-based, making them ideal for vegan and vegetarian diets.

• Low in Cholesterol: With 0 mg of cholesterol per 100g, green soybeans are heart-healthy and safe for individuals monitoring their cholesterol intake.

• High in Protein: Ideal for vegetarians, vegans, and those following high-protein diets, these soybeans offer a quality protein source without the need for animal-based products.

Cooking Tips and Uses

• Edamame: The most popular use for green soybeans is to enjoy them as edamame. Simply boil or steam the beans, sprinkle with a little sea salt, and serve as a nutritious snack or appetizer.

• Add to Salads and Stir-Fries: Raw or cooked green soybeans can be tossed into salads or stir-fried with your favorite vegetables and sauces to add a protein boost.

• Smoothies and Soups: You can also blend them into smoothies or soups for an extra dose of fiber and protein.

Conclusion

Green soybeans are a powerhouse of nutrition, offering a great combination of protein, fiber, vitamins, and minerals, making them an excellent choice for a balanced diet. Whether you enjoy them as a snack or incorporate them into larger dishes, they provide a versatile, healthful addition to your meals. Keep in mind the allergen information if you or your guests have soy sensitivities.