Energy & Metabolism
Edamame
Young soybeans that deliver a complete plant protein along with isoflavones studied for hormonal and bone health.
Heart Health
Hormone Balance
Recovery
Serving
1 cup, shelled, cooked (155g)
Calories Per Serving
189
Key nutrients
Complete protein, isoflavones, folate, fiber
Nutrient density
58
Why it’s worth eating
Edamame are young soybeans, rich in protein, fiber, and folate. They promote heart health and make an excellent plant-based snack. Enjoy edamame steamed or tossed into salads and stir-fries.
What you may notice
Satiety and energy after meals
Digestive comfort
Markers worth tracking
Hormone panel (as advised by a doctor)
Lipid panel
How to eat it
Steam or boil in the pod for 3-5 minutes, overcooking softens the texture and isn't needed since the bean cooks quickly.
Pairs well with
Seaweed or fermented soy (miso), a traditional pairing that adds iodine, useful since soy can mildly affect thyroid hormone binding
Whole grains, rounds out a complete amino acid profile for the meal
Storage
Keep frozen edamame in the freezer; refrigerate cooked, shelled edamame and use within 3-4 days.
The numbers, per 1 cup, shelled, cooked (155g)
35%
Vitamin K
1%
Vitamin A
11%
Vitamin C
8%
Calcium
18%
Iron
24%
Magnesium
14%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
7.4g
Edamame, cooked (FDC 168411)
Evidence
A
Fresh soy form; shares the soy protein and isoflavone evidence base.
Study dose vs. serving
A cup of whole-soybean soymilk provides about 25 mg isoflavones.
Blanco Mejia S, et al. J Nutr. 2019.
Use caution if
You have a soy allergy, avoid entirely
You have estrogen-sensitive condition, isoflavones are generally considered safe at food-level intake, but discuss higher intakes with a doctor
Details
Type
Fats
Season
Fresh in summer; frozen year-round
Forms
Fresh pod, frozen, shelled
Price
Mid
Bioactive
Isoflavones (genistein, daidzein)
Heat stable
Yes
Watch
See soybeans - levothyroxine timing.
Reliability
4 / 5
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