Edamame
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.
Nutrition · per ~90 g serving · ≈ ½ cup cooked
- Folate279.9 mcg70% DV
- Vitamin K24.0 mcg20% DV
- Manganese0.90 mg39% DV
- Magnesium57.6 mg14% DV
- Phosphorus152.1 mg12% DV
- Iron2.1 mg12% DV
- Isoflavones~72 mg
- Phytosterols~135 mg
- Glutathione~14 mg
- Polyphenols~135 mg
Score · 89/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Folate78% DV
- Manganese44% DV
- Vitamin K22% DV
- Magnesium15% DV
- Phosphorus14% DV
Overview
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.
Health Benefits (5)
- Supports muscle mass and protein synthesis in aging adultsstrongComplete 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
- Promotes bone mineral density and reduces fracture riskmoderateVitamin K activates osteocalcin for bone matrix carboxylation; isoflavones may inhibit bone resorption by modulating osteoclast activity; phosphorus and magnesium provide mineral substrate
- Reduces cardiovascular disease risk through cholesterol and inflammation reductionstrongPlant stanols and fiber lower LDL cholesterol; isoflavones (genistein, daidzein) reduce systemic inflammation and endothelial dysfunction; folate reduces homocysteine
- Supports healthy glucose metabolism and insulin sensitivitymoderateHigh fiber and resistant starch content slows gastric emptying and reduces postprandial glucose spikes; polyphenols enhance insulin signaling pathways
- Enhances liver detoxification and antioxidant defensemoderateIsoflavones activate phase II detoxification enzymes (glutathione-S-transferase); manganese is cofactor for superoxide dismutase; folate supports methionine cycle for antioxidant glutathione production
Food Pairings
- ·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
Practical Tips
- ·Purchase frozen edamame in pods—they retain 95% of nutrient content and are more convenient than fresh; thaw gently and add 1% sea salt to boiling water for 4-5 minutes
- ·Consume within 3 days of thawing to preserve isoflavone stability; store in airtight containers at 4°C to minimize oxidation
- ·Sprinkle lightly with sea salt and black pepper post-cooking; the piperine in pepper increases isoflavone absorption by up to 2000%
- ·For optimal nutrient density, eat edamame as a standalone snack or appetizer rather than as a cooked side—this reduces processing time and heat damage to water-soluble folate
- ·Aim for 100-150g servings (about 1 cup) 4-5 times weekly for consistency with longevity dietary patterns; exceeding 200g daily may interfere with thyroid iodine absorption in iodine-replete populations
Optimal Timing
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
- · Late evening, as high fiber content may cause delayed gastric emptying and sleep disruption in sensitive individuals
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other legumes
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.
What people ask about edamame
What is edamame?
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.
Is edamame healthy?
Edamame scores 89/100 in Formulate, making it a great choice. Its strongest contributions come from Folate, Manganese, Vitamin K. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is edamame high in protein?
Moderately — it contributes meaningful protein. A 90 g serving provides about 10.7 g of protein (~21% of the 50 g daily value).
Is edamame high in fiber?
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).
What vitamins and minerals are in edamame?
In a 90 g serving, edamame is highest in Folate (~70% DV), Manganese (~39% DV), Vitamin K (~20% DV), Magnesium (~14% DV), Iron (~12% DV).
Is edamame keto-friendly?
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).
When is the best time to eat edamame?
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
How much edamame should I eat?
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.
What pairs well with edamame?
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.
Supplements that mirror Edamame's nutrient profile
Encyclopedia entries that supply the same signature nutrients edamame contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Edamame
These are the nutrients edamamecontributes 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.