Edamame
Young soybeans that deliver a complete plant protein along with isoflavones studied for hormonal and bone health.
Heart Health
Hormone Balance
Recovery
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.
Edamame
Per
1 cup, shelled, cooked (155g)
Calories
189
Vitamin K
35%
Vitamin A
1%
Vitamin C
11%
Vitamin B12
0%
Vitamin D
0%
Iron
18%
Magnesium
24%
Potassium
14%
Calcium
8%
Fiber
7.4g
Nutrition Highlights
Complete protein, isoflavones, folate, fiber
Fuhrman ANDI chart, 1 cup
Nutrition Density Score (ANDI Score)
58
Standard, well-documented food, figures reflect typical USDA-reported values
Prep Tip
Steam or boil in the pod for 3-5 minutes, overcooking softens the texture and isn't needed since the bean cooks quickly.
Absorption Boost
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
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
Storage
Keep frozen edamame in the freezer; refrigerate cooked, shelled edamame and use within 3-4 days.
Biomarkers to Track
Subjective
(Daily)
Satiety and energy after meals
Digestive comfort
Objective
(Quarterly)
Hormone panel (as advised by a doctor)
Lipid panel