scored 92/100
Also known as soybeans, young soybeans
Edamame are young soybeans harvested at peak nutrition, providing 12g of plant-based protein and 5g of fiber per 100g alongside exceptional micronutrient density including folate and vitamin K.
3.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 92.
Edamame are immature soybeans traditionally consumed in East Asian cuisines for centuries. Unlike mature soybeans, they are harvested green and offer superior bioavailability of nutrients due to their tender structure. Per 100g, edamame deliver 11.9g of complete plant protein containing all nine essential amino acids, making them exceptional for muscle maintenance and repair—critical for longevity. The 5.2g of dietary fiber supports gut microbiome diversity, a hallmark of healthy aging. Edamame are rich in folate (311 mcg, 78% DV), essential for methylation cycles and DNA repair; vitamin K (26.7 mcg, 22% DV) for bone health; and manganese (1.0 mg, 50% DV) for antioxidant enzyme production. They contain isoflavones—bioactive compounds including genistein and daidzein—which have demonstrated estrogen-modulating and anti-inflammatory properties in aging populations. The low glycemic index (approximately 19) and high satiety factor make edamame ideal for weight management and metabolic health. Their phosphorus and magnesium content supports bone mineralization and cellular energy production, while iron availability is enhanced by their vitamin C co-factors.
Complete plant protein with all 9 essential amino acids stimulates mTOR pathway and muscle protein turnover; leucine content (~1g per 100g) is particularly relevant for sarcopenia prevention
Vitamin K activates osteocalcin for bone matrix carboxylation; isoflavones may inhibit bone resorption by modulating osteoclast activity; phosphorus and magnesium provide mineral substrate
Plant stanols and fiber lower LDL cholesterol; isoflavones (genistein, daidzein) reduce systemic inflammation and endothelial dysfunction; folate reduces homocysteine
High fiber and resistant starch content slows gastric emptying and reduces postprandial glucose spikes; polyphenols enhance insulin signaling pathways
Isoflavones activate phase II detoxification enzymes (glutathione-S-transferase); manganese is cofactor for superoxide dismutase; folate supports methionine cycle for antioxidant glutathione production
Consuming edamame at lunch or as an afternoon snack provides sustained amino acid release for afternoon satiety, prevents post-lunch blood sugar fluctuations, and supports afternoon metabolic stability without caffeine interference
Breaks a fast
Edamame is optimal 2-3 hours post-workout when muscle protein synthesis is elevated, due to complete amino acid profile; minimal benefit consumed immediately pre-exercise due to fiber content
Per 100 g of the default form. Bars show how much higher or lower edamame is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Edamame is classified as a soy products (legume). Edamame are young soybeans harvested at peak nutrition, providing 12g of plant-based protein and 5g of fiber per 100g alongside exceptional micronutrient density including folate and vitamin K.
Edamame scores 92/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Folate, Manganese, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 90 g serving provides about 10.7 g of protein (~21% of the 50 g daily value).
It's a moderate source of fiber. A 90 g serving provides about 4.7 g of fiber (~17% of the 28 g daily value).
In a 90 g serving, edamame is highest in Folate (~70% DV), Manganese (~39% DV), Copper (~35% DV), Vitamin K (~20% DV), Thiamin (~15% DV).
Yes — it fits comfortably in most keto plans. A 90 g serving has about 3.3 g of net carbs (8 g total minus 4.7 g fiber).
Best in the midday. Consuming edamame at lunch or as an afternoon snack provides sustained amino acid release for afternoon satiety, prevents post-lunch blood sugar fluctuations, and supports afternoon metabolic stability without caffeine interference
A typical serving is around 90 g (~109 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating edamame alongside several other legume sources.
Edamame pairs nicely with: Pair with citrus or tomatoes because vitamin C enhances non-heme iron absorption from edamame's iron content by 3-4 fold; Combine with olive oil or avocado because fat-soluble vitamins (K and isoflavone absorption) require dietary lipid co-ingestion for optimal bioavailability; Eat with fermented foods like miso or sauerkraut because these enhance isoflavone bioconversion by gut microbiota enzymes; Pair with leafy greens because both are vitamin K-rich, and synergistic polyphenol content enhances anti-inflammatory effects.
Encyclopedia entries that supply the same signature nutrients edamame contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients edamame contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.